Body Types – What to eat and how to train

Body Types – What to eat and how to train

10 Minutes to read
Last updated: 19th December, 2017
 

The Three Body Types

What to eat and how to train for maximum growth

 
With billions of people in the world with different faces, heights and pigments, they all fall under three different body-types. The ectomorph, mesomorph and endomorph. The training and eating requirements for the three somatotypes differ and have a lot to do with your genetics. Therefore, your skeletal structure can’t be changed but if unsatisfied with what you’re born with, its possible to train your body to alter the density of your muscles to give an appearance of another body type. Sounds very super soldier like, we know.

Below, we will go over the different body types, what foods to eat and how to train to get maximum results.

 

Body Types
Everyone’s body type is different

 

The Ectomorph – The Hard Gainers and Skinny People

 

What?

 
“How do you eat so much and stay skinny?” sigh, who hasn’t heard of this one?
No matter what you eat, whether its high in sugar or as juicy as Biggie, you can demolish a family meal and still look like your grandma’s worst nightmare.

You can spot a wild ectomorph physically by their flat chests, small shoulders, lean muscle mass and “delicate” frame structure. Take a look at Olympic long-distance runners or a majority of basketball players.

Fact: Did you know humans are capable of outrunning almost every creature on this planet and although a mesomorph and endomorph can gain muscle easier than an ectomorph, an ectomorph is a king when it comes to stamina and endurance.

Anyway, bottom line is, ectomorphs have a fast metabolism. The nickname “hard-gainer” wasn’t given for nothing. But just because they’re having a hard time to bulk and gain weight doesn’t mean that ectomorphs can’t train to gain mass.
 

Foods

 
FoodsEat. Eat. Eat.

“80% of muscle is made in the kitchen…” Truth is being spoken, especially for an ectomorph. Out of all three body types, ectomorphs need to eat the most in order to gain muscle and not have their metabolism destroy their hard work.

If you want to get serious about gaining muscle, aside from lifting, what you put into your body is key, I repeat, a major key to getting big.

Finding out how many calories you need per day and keeping track of everything you eat is a good start. Below are a couple of websites that you can use to calculate how many calories you should consume. These are rough estimates so you can find your own if you wish.

Calorie Calculator
Also Here

You need to create a balanced diet around lean protein, anything that runs, swims or flies, fast digesting complex carbohydrates, and calorie dense foods. Below is a website that shows an estimate of how many calories are in certain foods.
Calculate your foods here
Use the information from both websites to create a diet around those foods.
It’s handy to get 1 gram of protein per pound (0.45Kg)

However, although unorthodox, the fact still remains that ectomorphs have a hard time gaining weight, therefore even if you eat clean its not a bad idea to eat the whole egg rather than just the egg white, put some peanut butter in your oatmeal in the morning or have more red meat to give your diet some push. There are ectomorphs who eat until they feel like throwing up and many say that this should be what you should be experiencing if you want to gain muscle mass. It isn’t uncommon to hear that after a full meal, some ectomorph bodybuilders would then chug a weight gaining protein drink.

 

Supplements

 
So, we suggest ectomorphs eat as much as you can. If you just started out lifting weights, there is no need to take supplements. However, if you have trained before or feel like you are ready to take supplements below are three supplements that we have chosen based on popularity, nutritional information and benefits. Remember, a supplement should not replace your meals.

Optimum Nutrition Gold Standard 100% Whey Protein Powder
Myprotein Impact Whey Isolate Protein
Legion Pulse Pre Workout Supplement

 

Training

 
Body TypesGo quick and go hard.

An ectomorph, because of your high metabolism, should be in and out of the weight room in under an hour. Focus on compound workouts in the beginning that involve more than one muscle group.

Aim to do between 6 to 12 repetitions with a maximum of 2 or 3 sets an exercise with long breaks in between sets. Lift so that doing over 12 reps is too light and under 6 is too heavy. That 8 to 10 rep where you get that pump is the golden number you’re after. Remember, take a break in-between sets. You’re an ectomorph, getting your blood pumping too fast will not help you gain muscle.

Some examples of compound workouts include; deadlifts, overhead press, bar dips, squats, pull ups and barbell rows.

Don’t stay on the same path for too long. Not every program works for everybody and it’s a good idea to change your workout routine every couple of months so that your body doesn’t get used to your workout and plateau. Collect and use workouts that you know work for you and use them to workout three times a week

We cannot stress this enough, don’t workout for longer than 45 minutes to an hour, your body will start to deteriorate your muscles. In and out in one hour.

 

The Mesomorph – The Middle Man

 

What?

 
Although there is no such thing as “the perfect body type” the mesomorph comes very close in terms of being the body type you want for bodybuilding and packing on muscle. Mesomorphs are identified by their well-defined muscles, wide shoulders with narrow waists, athletic and having large bone structures. They can gain muscle and burn fat easier than the other somatotypes by doing very little. By very little I mean compared to their Ectomorph friends who have to train harder to pack on mass. Mesomorphs are naturally strong people and therefore creates a perfect platform for building muscle.

But being a mesomorph doesn’t mean you can eat whatever you want. Although they can retain their developed muscles easier than other body types, they can accumulate unwanted body fat so therefore calorie intake must be monitored. However, they can easily bounce back from being out of shape compared to an Ectomorph or an Endomorph.
 

Foods

 

Body Types
Keep your food balanced

Balance.
Someone who has a mesomorph body responds best by having a mixed, well-balanced diet. Bottom line, like all body types, they respond well to healthy foods. By mixing your diet with a range of complex carbs, lean protein and healthy low fats will benefit a mesomorphs body greatly and fast-track their progress to the league of champions.

Finding out how many calories you need per day and keeping track of everything you eat is a good start. Below are a couple of websites that you can use to calculate how many calories you should consume. These are rough estimates; you can find your own if you wish.

Calorie Calculator
Also Here

You need to create a balanced diet around lean protein, anything that runs, swims or flies, fast digesting complex carbohydrates, and calorie dense foods. Below is a website that shows an estimate of how many calories are in certain foods.
Calculate your foods here
Use the information from both websites to create a diet around those foods.
It’s handy to get 1 gram of protein per pound (0.45Kg)

 

Supplements

 
In addition, mesomorphs respond very well to creatine. Creatine, being the most studied supplement helps to increase muscle mass and exercise performance.
Evidence
read the above link to find out more about creatine.

Myprotein Creatine Monohydrate
MuscleTech Platinum 100% Creatine
Optimum Nutrition Creatine Powder

 

Training

 
Body Types

Mesomorphs find it easier to put on mass. Sticking to the normal 3 to 4 sets of 8 to 12 repetitions of resistance isolation and compound workouts will give you the pump you need. Once you create a foundation of muscle going on, you may want to experiment with super-sets to get the pump that Arnold Schwarzenegger aimed for. Be sure to mix up your workouts so that your muscles don’t know what’s coming to confuse them. This will ultimately put them in shock resulting in a successful workout.

Along with easy accumulation of mass, fat is equally easy to gain. Therefore, cardio is essential for a mesomorph to maintain their small waists and keep your v taper. Even small half an hour cardio sessions 2 or 3 times a week is sufficient.

 

The Endomorph – The Mountain.

 

What?

 
Body Types

Endomorphs are seen as the least desirable body-type out of the three. However, in terms of evolution and natural selection, endomorphs would be more successful for their fat protects them in the cold. Endomorphs can be identified by their round body shape, short and tapered limbs and having a larger frame than the other body types. There are however a few downsides in terms of fat accumulation and it being difficult to shed. In reality, endomorphs are the gladiators of our race, their characteristics of having good pain tolerance and good ability to gain muscle can give potential to a platform to get more muscle mass compared to your peers. It is a long road but the reward is bigger!
 

Foods

 
The road to gaining mass means many sacrifices. One being processed foods. No more candy and McDonalds. Its just water, coffee and five or six fist sized servings.

Finding out how many calories you need per day and keeping track of everything you eat is a good start. Below are a couple of websites that you can use to calculate how many calories you should consume. These are rough estimates; you can find your own if you wish.

Calorie Calculator
Also Here

You need to create a balanced diet around lean protein, anything that runs, swims or flies, fast digesting complex carbohydrates, and calorie dense foods. Below is a website that shows an estimate of how many calories are in certain foods.
Calculate your foods here
Use the information from both websites to create a diet around those foods.
It’s handy to get 1 gram of protein per pound (0.45Kg)

Ensure you are hydrated at all times, water is key and suppresses your hunger needs.

 

Supplements

 
So what type of supplements should an endomorph take? In reality, supplements are good but you need to make sure you do the right amount of exercises and have normal clean food and not swap to take supplements alone entirely. A supplement shouldn’t replace your meals. Below are our picks on what would be beneficial for your mountains of muscle!

Myprotein Impact Whey Isolate Protein
Dymatize Elite 100% Whey
BSN SYNTHA-6 Protein Powder

 

Training

 
Body TypesEndomorphs training can be considered harder than any other body-type. The Rock, A.K.A Dwayne Johnson, is a famous endomorph that looks incredible, we highly suggest you take a page out of his book.

Endomorphs should be aiming at doing more repetitions than normal. Super-setting your workouts by doing 15+ reps will get your heart pumping and include compound workouts with that, you will be setting off a dynamite with a flamethrower! Your rests in between sets should be quick, 30 seconds max. Chuck in cardio sessions more, join a spin class at your local gym or do interval training such as suicides to really get your heart pumping.

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