Posted on 15 April, 2023

There are three general categories of Male & Female body types: Ectomorph, Mesomorph, and Endomorph

Ectomorph Traits:

• Small “delicate” frame and bone structure
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

Diet & Training:

• Fast metabolic rate and are very high carbohydrate tolerance
• Unable to gain weight as easily
• Due to High Carb Tolerance, Ectomorphs should eat a greater percentage of high carb foods in small portions all throughout the day.
• Strength Training with limited Cardio is best for Ectomorphs

Mesomorph Traits:

• Athletic build
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

Diet & Training:

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. The macronutrient split for Mesomorphs of 40% carbohydrate, 30% protein, and 30% fat can work well. Try eating some higher carb/starchy carb foods in the morning, as well as during/post exercise to maximize muscle growth and fat burn.

Mesomorphs are naturally strong and respond quickly to exercise. It is recommended to engage in multiple weekly resistance training sessions; 3-5 days a week, using moderate to heavy weights with limited rest between sets.

Endomorph Traits:

• Soft and round body
• Gains muscle and fat very easily
• Short & Stocky build
• Round physique
• Finds it hard to lose fat
• Slow metabolism
• Muscles not as well defined

Diet & Training:

Endomorphs typically do best on a higher healthy fat and protein intake with carbohydrate intake at a minimum and mostly recommended to eat after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat. Endomorph are not very carb tolerant, the best approach is to avoid high carb/starchy carb foods unless after a workout (including breakfast).

Endomorphs gain weight very easily, the majority of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs should train using cardio as well as weight training 3-5 days a week.