Read: What’s Your Body Type – Ectomorph, Mesomorph or Endomorph?

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More often than not, when each of us first begin our fitness journey it can be overwhelming by the amount of different and sometimes even contradictory information out there. Different training programs, sport’s supplements, diets & articles. All wildly conflicting ideas of what you should be doing and what you shouldn’t be eating etc. The list is enormous and can end up leading you 6 months down the track with little to no motivation thanks to poor results.

But once you understand the 3 body different body types, you can schedule and plan out your diet, training, cardio and even supplementation accordingly to streamline your progress and get results faster!

So it’s important to be able to identify and understand your specific body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics.

Ectomorph Body Type

An ectomorph is a stereotypical skinny guy. Ectomorphs have a lighter build with small joints and very lean muscle. Usually ectomorph’s have longer, thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a much larger amount of daily calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups with compound lifts. Supplements are definitely recommended such a pre workout to boost energy and push heavier weight & more often than not a mass gainer to pack an extra 1000+ calories a day. Ectomorphs should eat before bed to prevent muscle catabolism during the night. A Night time Casein protein is very effective for this. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

Recommended Diet For An Ectomorph:

• Eat every two to four hours.
• Add at least 500 calories in order to gain weight or muscle.
• Choose warm foods over cold foods as they are better for digestion.
• Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes and potatoes.
• Best fruit choices include bananas, mangoes, pineapple, papaya, avocado and peaches.
• Best vegetable choices include broccoli, cauliflower, Brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee.
• Nutrient-dense snacks include nuts and seeds, as well as nut butters.
• The key is to still eat a healthy, balanced diet rich in nutrients. Just because you have an ectomorph body type, doesn’t mean you should use that as an excuse to eat everything, including junk food.

Recommended Training For An Ectomorph:

To build muscle mass and increase strength to build a bigger body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group. Make sure to add compound exercises into your weekly routine. i.e. Bench Press, Squats, Deadlifts.

Mesomorph Body Type

A mesomorph has a large bone structure, large muscles and a naturally athletic build. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect base for building muscle.

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

Recommended Diet For A Mesomorph:

The calorie needs of a mesomorph body type are slightly higher than the others, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. It has been found that mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).

Be sure to include small amounts of protein in every meal to help with muscle repair and building. Excellent protein sources include eggs (whole or whites), chicken, turkey, fish, beans, lentils, Greek yogurt and protein powder.

Recommended Type Of Training & Diet For A Mesomorph:

Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, five days a week is ideal to stimulate muscle growth.

Perform eight to 12 reps of three to four exercises for each muscle group. Complete at least three sets of each exercise and rest 30 to 90 seconds after each set. Switching up your weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as super sets and circuit training, can encourage strength and stamina without building muscle mass.

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Related: Supersets Explained

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Endomorph Body Type

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

Recommended Diet For An Endomorph:

Generally, Endomorph bodies may benefit from a nutrition plan that balances healthful fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high fibre foods.

Foods to aim for include:

• low fat dairy products, such as low fat milk, yogurt, and cheeses
• poultry, such as chicken and turkey
• most types of fish, especially fatty fish
• most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
• eggs and egg whites
• most nontropical nuts, including almonds, hazelnuts, and walnuts
• dried beans and legumes, such as kidney beans, lentils, and chickpeas
  fruits, except melons and pineapple
• non-starchy vegetables, such as broccoli, cauliflower, and celery
• whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
• some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
• some unrefined starchy vegetables, such as quinoa and amaranth

Endomorphs tend to be more sensitive to carbohydrates and insulin. Foods rich in carbohydrates release sugars rapidly into the bloodstream, causing blood sugar spikes and dips. The body is also more likely to turn these sugars into fat than burn them as energy. Endomorphic bodies are also more likely to convert excess calories into fat. For this reason, people following an endomorph diet may also want to avoid foods that are calorie dense but nutrient poor.

Some examples of foods to limit or avoid on the endomorph diet include:

• white bread, white rice, traditional pasta, and bagels
• chocolates and other sweets
• baked goods and cakes
• soft drinks, energy drinks, and sports drinks
• refined cereals, such as bran flakes, instant oatmeal, and puffed rice
• heavily processed or fried foods
• rich dairy products, such as cream, whipped cream, and ice cream
  red meats
• foods rich in sodium
• alcohol
• cooking oils with a lot of saturated fat, such as palm or coconut oil

Recommended Training For An Endomorph:

Exercise is an important part of any weight loss plan, especially for people with an endomorph body type. Exercising helps increase metabolism and reduce fat.

Cardiovascular exercises such as running can burn calories and help create a calorie deficit. This means that someone is using more calories than they are consuming and potentially burning excess fat.

So activities like High Intensity Interval Training (HIIT) or even Steady State Training (SST) workouts should be implemented with a balanced weight training program.

Several weight training routines and exercises are beneficial for people with endomorphic bodies. For example, experts tend to recommend compound exercises.

Compound exercises use multiple body tissues and units at the same time and encourage body control. People can do most of these exercises from a standing position using free weights, body weight, or a barbell.

A Combination of Body Types

Now with all that being said, these body types aren’t set in stone. In fact, most humans have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information laid out for you above, you should now be able to identify your body type or combination of body types. Now you want to optimise your diet and training to suit your body type(s).

One last important point to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up and vice versa. Yes, it’s harder but if you’re willing to put in the hard work it can be done!

We hope this article helped you define the 3 different body types and you now can identify if you are an ectomorph, mesomorph, endomorph or a combination. If you think we missed anything or if you need anymore advice on training and diet for a body type, leave a comment below!