You’ve probably noticed throughout your life that most of us are not the exact same. We have different heights, bone structure/length, muscular development, method of fat storage, and so on. Knowing your body type, while not a guarantee for your fitness goals, can help steer your fitness path by enhancing your strengths and minimizing your weaknesses. To determine your body type (Ecto = Type I, Meso = Type V, and Endo = Type O) use the check list below before continuing:
|Ectomorph (Type I)||Mesomorph (Type V)||Endomorph (Type O)|
|Bone/Muscle Structure||Light and Lean, often has longer limbs||Medium and balance, develops muscle easily||Heavier with higher levels of body fat, sometimes has shorter limbs|
|Excess Energy||Burned off through NEAT expenditure (i.e. fidgeting)||Helps build lean mass||Tends to be stored as fat|
|Appetite/Eating Habits||Needs little food to feel satiated, not often hungry||“Normal” appetite for their body type. May be hungrier when active||Hungrier than most, often eat to excess to feel satiated|
|Hormone Type||SNS dominant (hyper thyroid)||Testosterone and GH dominant||PNS dominant|
|Carbohydrate Absorption||Better than most||Normal||Lower than most|
|Trained/Physical Activity||Easily maintains lower body fat % but may have trouble putting on muscle mass||Grows muscles easily while maintaining a lower body fat %, denser bones||Fair amount of muscle mass, powerful, relatively high % of body fat, denser bones|
|Untrained/Inactive||Loses muscle easily, may look “lean” while having a belly (“skinny fat”)||Carries excess weight “well”, still have higher muscle mass than most||Over fat or obese, may have stronger muscles/denser bones in legs|
Very few people fit entirely into one category or another. Most of us are a combination of two body types, with one being more dominant than the other. Before reading on, determine which body type you most closely resemble. This will greatly impact your diet decisions coming up next….
I’m not going to show you the calorie breakdown for each body type (too many factors to consider for each person). However, the breakdown of the MACROS help cover most of you interested in changing your diet and following one closer to your body type. Please keep in mind this is a GENERAL guideline. Your day-to-day activities, exercise/training style and frequency, food quality, etc. will play a role in the effectiveness of the diet.
Protein = 25%
Carbohydrate = 55%
Fat = 20%
Note: Ectomorphs tend to have a higher metabolic rate and move more often than other body types. More carbohydrates enable ectomorphs to keep their energy levels up, especially when adding in rigorous physical activity.
Protein = 30%
Carbohydrate = 40%
Fat = 30%
Note: Mesomorphs respond best to a balanced intake of carbs, fats, and proteins. When training intensity goes up mesomorphs will slightly increase their carb intake while moderately decreasing their fat intake.
Protein = 35%
Carbohydrate = 25%
Fat = 40%
Note: Endomorphs bodies respond poorly to carbohydrates. To help with their insulin response they must have a higher intake of fats (their bodies are better at using this as an energy source while body fat % goes down). In addition, the increase in protein consumption helps with appetite suppression so endomorphs don’t feel famished when following a diet for fat loss.
STAY FIT MY FRIENDS!