The Three Body Types

Ectomorph: An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal.

They tend to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Mesomorph: A mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies. In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not necessarily healthier than the other two types, either. But you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease. Endomorph:

An endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a doughnut shop, you may be an endomorph.

Keep in mind the main characteristics below to determine your body type so you can make the changes needed to see results! 1 NUTRITION How to manage your nutrition and fitness goals. ECTOMORPH MESOMORPH ENDOMORPH Narrow hips and clavicles • Small joints (wrist/ankles) • Thin build • Stringy muscle bellies • Long limbs Wide clavicles • Narrow waist • Thinner joints • Long and round muscle bellies Blocky • Thick rib cage • Wide/thicker joints • Hips as wide (or wider) • than clavicles • Shorter limbs What are Macronutrients?

STEP 1: Learning about macros This word you hear all over just means one thing; its a category of "nutrients". The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good! Below are the 3 main macros: Carbohydrates Carbohydrates comprise small chains of sugar that the digestive body breaks down into glucose to use as the body's primary energy source. Carbs are essential to give you ENERGY. Once you digest carbohydrates, your body will convert them into glycogen. Glycogen is what your muscles use as a form of energy to perform. So what happens when you don't eat enough carbs? Less glycogen = less energy to exercise. Eat too many carbs? Excess glycogen = gets turned into stored fat. Carbs are essential and will yield great results when you eat them according to your body's needs! It is important to have a high carb meal before exercise to give your muscles the energy needed to perform their BEST! Protein-Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones.Protein is essential for muscle tissue growth and repair. Under "stress" (exercise) your muscles tear, and thus you need to intake high protein meals after your workouts to help with new tissue growth and to repair the "damaged" muscles. I recommend eating a meal high in protein in 15-30 minutes after a workout. Fats Fats are an essential part of a healthy diet. They improve brain development, overall cell functioning, protect the body's organs and help you absorb vitamins.Fats help with brain development and normal hormone function. We need to keep a regular fat intake for women because our body fat composition determines our monthly cycle, fertility, skin issues, and overall hormones. They are IMPORTANT, and you won't get "fat" if you eat them accordingly. Water-Water is highly important, as far as water you should consume half of your body weight (in pounds) in ounces. For example, a person weighing 150 pounds should consume 75 oz of water daily. 2

STEP 2: Know the properties that these three macronutrients have as far as calories: 1 gram of carbs = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories

STEP 3: Calculate your calorie intake to fit your "maintenance". Take your current body weight IN POUNDS and multiply it by between 12-14 (WHICHEVER APPLIES TO YOUR LIFESTYLE) 12=NOT VERY ACTIVE. (DESK JOB/NO EXERCISE) 13=SOMEWHAT ACTIVE, REGULAR EXERCISE (EXAMPLE CASHIER) 14=VERY ACTIVE, REGULARLY EXERCISE, PHYSICALLY DEMANDING JOB (EXAMPLE CONSTRUCTION WORKER) HOW TO: EXAMPLE: I weigh 150 lbs. I am 14 (VERY ACTIVE) *IF YOU ARE USING MY BOOTY GUIDE 14 IS YOUR NUMBER TOO!* 150 LBS X 14 = 2,100 CALORIES. This is my calorie intake to MAINTAIN my current weight. I eat more than this? I GAIN WEIGHT! I eat less than this? I LOSE WEIGHT! 3

STEP 4: Decide your goal, weight loss or weight gain. How do you decide what to do? If you want to get "thick" and grow your booty and gain more fat & muscle. This would be recommended for someone who is thin and wants to gain weight overall you'd calculate your macros to gain, so this means you'll be on a caloric surplus. If you want to lose fat while gaining muscle and lift/make your booty rounder not necessarily bigger and tone your legs, your goal should be to calculate a caloric deficit. TO GAIN If you want to gain weight add 300 calories to your "maintenance" calorie amount. Eventually, as weeks pass by (2-3 weeks), you can add 100 extra calories per week.

I recommend this so that you don't overwhelm yourself with food and so that you don't gain a lot of fat while trying to gain muscle. EXAMPLE: If I wanted t gain… 2,100 (maintenance) + 300 calories = 2,400 would be my calorie intake daily. TO LOSE If you want to lose weight, drop your calorie intake by 300 calories for steady weight loss. For a more aggressive approach, you'd drop it by 500 calories. You can also pick a number in between and decrease it by that amount. (I don't recommend lower than 1,600 calls a day unless you're very short in stature) EXAMPLE: If I wanted to lose... 2,100 (maintenance) - 300 calories = 1,800 would be my calorie intake daily. STEP 5: Determine your protein intake. How to determine how much protein to intake in grams… Women who are lifting weights should take on "average" 1 gram of protein per pound of body weight.

If you are a person who weighs over 180 pounds doing this may not work since consuming a lot of protein can lead to fat gain, and it may be too much for your body to breakdown. If this is your case, you can opt for 0.75 to 0.85 grams of protein per pound of body weight. In my case, I would consume 150 grams of protein since I weigh 150 pounds. So how many calories of protein would I consume? Remember, 1 gram of protein equals 4 calories. So 150 grams x 4 calories is 600 calories. So remember: Your body weight in pounds x 1 gram (if you are under 180 lbs) = grams of protein

STEP 6: Determine your fat intake. How to determine how much fat to intake in grams… The recommended fat intake for women ranges between 25-35 % of their daily calorie intake. I recommend opting for 25% of your calorie intake to come from fats. Fat helps regulate hormones and brain function, so it is essential in your diet, and no consuming fat won't make you "fat" when consumed moderately. I am supposed to consume 2,100 calories daily, so to figure out how many grams/calories of fats to eat I would multiply 2,100 by .25 (represents %.) and the amount this equals to is the number of calories I should intake from fats. 2,100 calories x .25 = 525 calories 5 So remember: Your daily calorie intake x .25 = Fat calorie intake Then you would determine how many grams of fat to consume by dividing the calorie amount (525 for me) by 9 since 1 gram of fat = 9 calories.

Example: 525 calories / 9 calories = 58.33 grams (round to nearest whole number) so 58 g of fat is what I would consume daily. Final Formula: Your calorie intake x .25 = Fat calorie intake / 9 calories = fat intake in grams I would highly recommend to stay away from saturated fats and focus on healthier ones like those found in nuts, avocado, or olives. Think of it this way, the more processed a type of food is, the easier it is for your body to use it. This means less work will be done by your digestive system, fewer calories you will burn, and your body will easily store excess calories as fat.
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