- 2.2g of protein per 1kg of body weight everyday.
- 60~65% Carbonhydrate of total meal per day
- 15% fat of total meal per day
- 5~7 meals per day.
- Protein shake
If your goal is more focused on gaining muscle mass, instead of losing weight, refer to diet plan tips above when choosing your diet plan. Also try not to eat same meals every week. Vary your foods as much as possible, so you can intake variety of nutrition from all different sources of food as much as you can.
Try to increase the muscle mass, instead of keeping them on a same level by taking more calories and turn them into all muscles through workout. Since it is relatively easier for mesomorph to gain and lose weight compared to other somatotype, try to play around little with your body and have fun.
If your goal is to lose weight, then your diet plan should be more focused on taking protein instead of carbohydrate. Also it is recommended to take nutrition as much as possible from real foods such as egg, chicken, and fish etc. that mainly has low-fat and low-glycemic index.
To get the best result from the workout, well balanced combination of Simple carbohydrates and complex carbohydrates is required. Since simple carbohydrates are more easily digested by the body than complex carbohydrates, it is better to take simple carbohydrate in the breakfast and take complex carbohydrate from foods that are rich in fiber in the dinner.