MESOMORFO, VOCÊ PRECISA SABER DISSO

Summary

The video script offers fitness and nutrition advice tailored for mesomorphs, a body type known for its balanced muscle structure. The speaker, likely a fitness expert, shares personal experiences and mistakes made during his fitness journey, emphasizing the importance of macronutrient balance and calorie intake relative to body weight. He discusses the role of carbohydrates, proteins, and fats in different phases of bodybuilding and shares tips on how to effectively lose fat without losing muscle mass. The script also touches on the benefits of cardiovascular exercise for mesomorphs, suggesting moderate cardio sessions to maintain a high metabolism and achieve a lean physique.

Takeaways

• 🏋️‍♂️ The speaker identifies as a mesomorph and shares personal experiences with body shaping and diet mistakes, emphasizing the importance of understanding one's body type for effective fitness strategies.
• 🍽️ The importance of macronutrient balance is highlighted, with the speaker explaining how different body types (ectomorphs, mesomorphs, endomorphs) respond differently to the intake of carbohydrates, proteins, and fats.
• 📉 The speaker discusses the errors made in their own diet, such as underestimating the need for carbohydrates during a cutting phase, which led to a loss of muscle mass.
• 💪 The video emphasizes the need for mesomorphs to maintain a high intake of calories and carbohydrates even during a muscle definition phase to avoid losing muscle mass.
• 🔢 A specific caloric intake guideline is provided for different phases: 30 calories per kilogram of body weight during cutting and 50 during muscle building.
• 🍞 The speaker explains the macronutrient distribution for their personal diet, suggesting 40% protein, 40% carbohydrates, and 20% fat during cutting, and adjusting these ratios for muscle building phases.
• 🍳 A warning is given about the hidden fats in foods, which can easily surpass the recommended 20% fat intake if not carefully monitored.
• 🏃‍♂️ The role of cardio in a mesomorph's fitness regimen is underscored, with the speaker advocating for moderate and regular cardio to maintain a high metabolism and achieve muscle definition without extreme calorie restriction.
• 🤸‍♂️ The video mentions the importance of periodization in training, with the speaker alternating between metabolic and tensional training methods to avoid overtraining and muscle loss.
• 🚫 The speaker dispels the myth of needing to fast for cardio, stating that morning cardio on a full stomach can also be effective for metabolism and muscle definition.
• 🍰 A final takeaway is that mesomorphs have the advantage of being able to cut without extreme dieting, as they can eat a substantial amount of clean calories and still achieve definition with the right combination of diet and exercise.

Q & A

What is the main focus of the video script?

The main focus of the video script is to provide fitness and nutrition tips specifically for mesomorphs, based on the speaker's personal experiences and understanding of different body types.

Why does the speaker emphasize the importance of understanding one's body type?

The speaker emphasizes the importance of understanding one's body type because it helps in tailoring fitness and nutrition strategies that are more effective and suitable for the individual's genetic predispositions.

What was the mistake the speaker made during his bodybuilding preparation according to his genetics as a mesomorph?

The speaker made the mistake of not managing his mesomorph genetics well, which at times led to an undesired physique, either looking strange when lean or when bulked up.

What dietary mistake did the speaker make when he was young and trying to get lean?

The speaker made the dietary mistake of severely restricting his calorie intake while maintaining a very low fat intake, which resulted in an unbalanced macronutrient ratio and an undesirable physique.

How did the speaker's approach to nutrition change when he was in a muscle-building phase?

In a muscle-building phase, the speaker increased his calorie intake to 50 calories per kilogram of body weight, focusing on a balanced distribution of macronutrients to support muscle growth.

What is the recommended daily calorie intake for the speaker during a definition phase and a muscle-building phase?

During a definition phase, the speaker recommends consuming 30 calories per kilogram of body weight, while in a muscle-building phase, he consumes 50 calories per kilogram.

How does the speaker's approach to macronutrient distribution differ between a definition phase and a muscle-building phase?

In a definition phase, the speaker focuses on 40% protein, 40% carbohydrates, and 20% fats. In contrast, during a muscle-building phase, he adjusts it to 20% protein, 50% carbohydrates, and 30% fats.

What is the speaker's strategy regarding cardiovascular exercise for mesomorphs during a definition phase?

The speaker's strategy for mesomorphs during a definition phase is to incorporate moderate cardiovascular exercise, such as 40 minutes in the morning and 20 minutes post-workout, to accelerate metabolism and enhance muscle definition without losing muscle mass.

Why does the speaker suggest that mesomorphs do not need to undergo extreme calorie restriction during a definition phase?

Mesomorphs do not need extreme calorie restriction because they can achieve muscle definition by consuming a balanced diet with clean foods and engaging in regular cardiovascular exercise, which helps to increase metabolism and burn fat effectively.

What is the speaker's view on the importance of maintaining a certain level of dietary fat intake during a definition phase?

The speaker believes that maintaining a certain level of dietary fat intake, even during a definition phase, is important to avoid anabolism of fat and to ensure that the body does not go into starvation mode, which can negatively affect muscle retention.

How does the speaker address the myth of cardio being more effective on an empty stomach?

The speaker addresses the myth by stating that the primary benefit of cardio on an empty stomach is the increased calorie expenditure rather than the notion of it being more effective due to the lack of food intake.