Dante Carrillo
There are three main male body types: ectomorph, mesomorph, and endomorph. Each body type will require a different approach to training and diet to achieve the best results. Ectomorphs tend to be naturally slim with long limbs and a faster metabolism, and may need to shift their focus from cardio to resistance training to build muscle. Endomorphs, on the other hand, tend to have a larger frame with more body fat and slower metabolism, and may need to focus on improving their metabolic conditioning and reducing carbohydrate intake. Mesomorphs have a naturally fit build, with a medium frame and more muscle than fat, and may need a higher-calorie diet and weight training to build muscle. While there isn't extensive research on how a person's body type might inform their diet and exercise habits, understanding your body type can help you set the right goals and make the most of your unique body.
Characteristics of How to Diet Right for Your Body Type for Men
| Characteristics | Values |
|---|---|
| Number of body types | 3 |
| Body types | Ectomorph, Mesomorph, Endomorph |
| Ectomorph characteristics | Thin, long, lanky, smaller bone structure, narrow shoulders, difficulty gaining weight |
| Ectomorph diet | More carbohydrates |
| Ectomorph training | Shift focus from cardio to resistance training to build muscle |
| Mesomorph characteristics | Medium frame, more muscle than fat, muscular, well-proportioned frame |
| Mesomorph diet | Higher-calorie, more calories and protein, whole grains and fats |
| Mesomorph training | Weight training, cardiovascular exercise |
| Endomorph characteristics | Larger frame, more body fat, slower metabolism, prone to insulin resistance |
| Endomorph diet | Watch carbohydrate intake, calorie-controlled diet |
| Endomorph training | Combination of cardiovascular exercise and weightlifting |
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What You'll Learn
Ectomorph: Thin, long, and lanky with a smaller bone structure
Ectomorph body types are typically thin, long, and lanky, with a smaller bone structure and narrower shoulders than hips. People with this body type often have a fast metabolism and find it difficult to gain weight and build muscle.
If you are an ectomorph, you may be able to eat whatever you want without gaining weight. However, an unhealthy diet can still negatively impact your health, regardless of your weight or BMI. As such, it is important to eat a balanced diet and ensure you are getting adequate amounts of vitamins and minerals.
If you are trying to gain muscle, you should aim to eat more calories and increase your protein intake. Ectomorphs should consume about 1.6 g of protein for every kilogram of body weight (or for every 2.2 lb). This can include lean protein sources such as meat, seafood, poultry, and dairy. Consuming whole foods and including fruits, vegetables, and whole grains in your diet is also important.
In addition to protein, ectomorphs can benefit from eating complex carbohydrates. This body type tends to respond well to carbs, so you can include foods like oatmeal, rice, sweet potatoes, quinoa, beans, and whole wheat bread in your diet. Aim to eat at least 50-60% of your calories in the form of carbohydrates.
When it comes to training, ectomorphs can train every muscle group twice a week, including a combination of compound and isolation exercises. While cardio is important for health benefits, ectomorphs should stick to low-intensity sessions to avoid burning excess calories that could be used for gaining muscle. Weight training can also be beneficial for building muscle, but it is important to tailor your workouts to your specific goals and abilities.
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Mesomorph: Medium frame with more muscle than fat
If you have a mesomorph body type, you have a medium frame with more muscle than fat. People with mesomorphic bodies may not have much trouble gaining or losing weight. They may bulk up and maintain muscle mass easily.
Because of the extra muscle mass, people with this body type may need a higher-calorie diet than others. Consider dividing your plate into thirds and focusing on the following food groups:
- Protein (on one-third of the plate) fuels muscles and can help with muscle repair. Good choices include eggs, white meats, fish, beans, lentils, and high-protein dairy, like Greek yogurt.
- Whole grains and fats (on one-third of the plate) help fill the stomach and round out meals. Good choices of fats include coconut or olive oils, avocado, and nuts and seeds.
- Fruits and vegetables (on one-third of the plate) are part of a healthy diet for all body types.
To determine your caloric needs, make an appointment with a nutritionist or try using a detailed online calculator that takes into account body fat percentage and somatotype. Remember, more muscle means more calories are needed to fuel those muscles.
In addition to diet, certain exercises can help mesomorphs either bulk up or lean out. Weight training to build muscle, 3-5 days a week, can help you bulk up. Cardiovascular exercise may help mesomorphs who are looking to lean out. Consider adding between 30 to 45 minutes of cardio, three to five times throughout your weekly routine.
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Endomorph: Larger frame with more body fat
If you have an endomorph body type, you will have a larger frame with more body fat. You may find it harder to lose fat and may have a slower metabolism. This could be due to chronic stress, a lack of sleep, or an unhealthy diet.
Endomorphs are often encouraged to lose body fat while preserving muscle mass. This can be achieved by following a weight-loss program and eating a calorie-controlled diet. The main focus of your training will be to improve metabolic conditioning, i.e., the ability of your body to use fat for energy. This can be done by doing a combination of cardiovascular exercise and weightlifting. Cardiovascular exercises such as walking, jogging, or cycling at a moderate pace will help burn fat, while weightlifting will help you preserve muscle mass.
It is important to be conscientious about your nutritional intake in regards to energy levels, physique transformation, and performance. If you are not an athlete or long-distance runner or cyclist, you should only consume a maximum of 40 grams of starchy carbohydrates after a workout, ideally within 60-90 minutes of training. Examples of starchy carbohydrates include bread, potatoes, chapattis, pasta, rice, couscous, noodles, and breakfast cereals. As an endomorph, your body does not effectively convert those carbs into usable energy, and it is likely to be stored as body fat.
To determine your caloric needs, make an appointment with a nutritionist or try using an online calculator that takes into account body fat percentage and somatotype. Remember, more muscle means more calories are needed to fuel those muscles.
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Apple: Thick torso, broad shoulders, and smaller hips, legs, and arms
If you are an apple shape, you likely have a thick torso, broad shoulders, and smaller hips, legs, and arms. This body type is also characterised by weight carried around the midsection, including the chest and abdomen. This is known as central or truncal obesity. Men with this body type are often described as having a "beer belly".
The apple shape body type is associated with a higher risk of metabolic disease, heart disease, stroke, diabetes, and certain forms of cancer. This is due to the presence of visceral fat, which gets packed around vital organs and affects blood glucose levels. Insulin resistance is also common in people with this body type, which can lead to type 2 diabetes.
To address this, a diet focused on reducing refined carbs and unhealthy fats is recommended. Protein should be the foundation of your diet, with lean proteins such as chicken breast, turkey breast, and tuna being ideal. Carbohydrates should come from legumes, such as lentils or chickpeas, and whole grains like quinoa. When it comes to fruit, opt for lower sugar options like raspberries, blueberries, and apples. Vegetables are also important, with mushrooms, tomatoes, artichoke hearts, and spinach being good choices.
In addition to diet, exercise can also help. Weight training, for example, can help build muscle and increase metabolism. Cardiovascular exercise, such as running, swimming, or cycling, can also be beneficial. It is important to note that there is no one-size-fits-all approach, and individual results may vary. Consulting with a healthcare professional or a nutritionist is advised before making any significant dietary changes.
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Pear: Focus on building lean muscle while maintaining a healthy body weight
If you have a pear-shaped body, you tend to store fat in your hips, thighs, and butt. This is largely determined by genetics, but that doesn't mean you're stuck with it.
To slim down and build lean muscle, you need to train all the major muscle groups — arms, shoulders, chest, thighs, glutes, abs, and back. Aim for at least two days per week of total-body workouts. Choose six to ten exercises targeting all the major muscle groups and perform one set of each exercise without resting in between; then repeat the round. You can also try circuit training, which combines cardio and resistance training in one high-intensity workout.
In addition to exercise, you can support muscle health by consuming enough protein. Opt for lean protein sources such as poultry, fish, tofu, legumes, and low-fat dairy. Prioritize complex carbohydrates like whole grains, brown rice, quinoa, and sweet potatoes for sustained energy. Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which are essential for hormone production and overall health. Choose high-fibre foods like fruits, vegetables, and whole grains to promote satiety and digestive health. Be cautious with added sugars, especially in beverages and snacks, as excessive sugar intake can contribute to weight gain.
To maintain a healthy weight, ensure that your calorie intake matches your energy expenditure. Be mindful of portion sizes, especially for calorie-dense foods.
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Frequently asked questions
The three main male body types are ectomorph, mesomorph, and endomorph. Most men are a mix of these three body types.
An ectomorph body type is typically characterised by a slim build with long limbs and a lower body weight. Ectomorphs may find it challenging to gain muscle mass but have a faster metabolism.
Mesomorphs tend to have a more balanced body type with a medium frame and a higher percentage of muscle mass than body fat. They may require a higher-calorie diet and can benefit from a diet that includes whole grains, healthy fats, and adequate protein intake.
