How to Eat Based on Your Specific Body Type
Hello Fabulous KMPM Readers!!!
I have been asked this question numerous times during my many years as being a fitness profession (and let me just tell you, I am still learning….) People want to know what to eat and how much of everything to eat in order to reach their health and fitness goals. This question is so extremely loaded… I wish it were as simple as me telling you exactly what to eat and that it would solve all of your problems. A lot of what you and many others who have decided to start this amazing health and fitness journey are going to find out, if not already, a lot of this is trial and error and learning about yourself and your body through this journey. I am however going to give you a maybe better idea of how each different “body type” functions and give you a more detailed idea of how and what to eat for your specific body type.
All humans can be classified as one of three (sometimes a combination of two) body types. They are; I types or Ectomorphs, V types or Mesomorphs, and O types or Endomorphs. Each and every one of these three types functions differently and has a different set of “ideal” qualities. And when we eat geared more towards our natural body types and the way that those body types function we then can start to really hone in on our bodies, this is the learning part, and start really testing out different ways in which to achieve our dream bodies.
I types or Ectomorphs are typically elite endurance athletes, climbers, female gymnasts and dancers who are typically light and lean. Ectomorphs may be tall and long-limbed and tend to prefer participating in endurance type activities. Ectomorphs tend to be thyroid- and Sympathetic Nervous System dominant with a higher output or higher sensitivity to epinephrine or norepinephrine. Ectomorphs usually have a fast metabolic rate and tolerate carbs well. Ectomorphs do well with a diet that consists of more carbs, a moderate amount of protein and a lower amount of fat. An EX. Of what an Ectomorphs macros might look like are: 55% Carbs, 25% Protein, and 20% Fat.
An example of what a Male Ectomorph might eat at one meal could look like this: • 2 palms of protein • 2 fists of veggies • 3 cupped handfuls of carbs • 1 thumb of fat
An example of what a Female Ectomorph might eat at one meal could look like: • 1 palm protein • 1 fist of veggies • 2 cupped handfuls of carbs • 0.5 thumbs of fat
V types or Mesomorphs are usually the football running backs and safeties, soccer players, hockey players, wrestlers or MMA fighters, rugby backs and flankers. Mesomorphs are usually solid strong-framed, that easily puts on muscle. If a mesomorph is taller, they might gravitate towards sports such as; rowing, rugby, hockey or basketball. If a mesomorph is shorter, they might gravitate towards sports such as; weight lifting and or gymnastics. Mesomorphs bodies are typically of medium sized bone structure and athletic build. Their bodies are designed to be powerful machines. Mesomorphs tend to be testosterone and Growth Hormone dominant and can gain muscle and stay lean pretty easily. Mesomorphs usually do better with a more balanced type diet. An example of what a mesomorphs macros would look like are; 40% Carbs, 30% Proteins, and 30% Fats.
An example of what a Male Mesomorph would eat at one meal could be: • 2 palms protein • 2 fists veggies • 2 cupped handfuls of carbs • 2 thumbs fat
An example of what a Female Mesomorph would eat at one meal could be: • 1 palm protein • 1 fist veggies • 1 cupped handfuls of carbs • 1 thumb fat
O types or Endomorphs typically have a larger bone structure with a higher total body mass and fat mass. They would be great as football lineman, heavy weight power lifters, and throwers. Their engines if you would, are set on “idle.” They tend to be more Parasympathetic Nervous System dominant. Endomorphs are typically less active and are made for solid comfort, not for speed. An endomorph usually has a lower metabolic rate and generally does not tolerate carbs as well. Endomorphs usually do best with a diet that consists of 25% Carbs, 35% Proteins, and 40% Fat.
An example of what a typical Male Endomorph would eat at one meal could look like: • 2 palms of protein • 2 fists of veggies • 1 cupped handfuls of carbs • 3 thumbs of fat
An example of what a typical Female Endomorph would eat at one meal could look like: • 1 palm of protein • 1 fist of veggies • 0.5 cupped handfuls of carbs • 2 thumbs of fat
Now that we know how each of the three body types function and why they function that way, now we can start better serving our own different and special body types. If you need help with understanding which body type you should be categorized with, please reach out to me and I will do my best in assisting you. If you also have different goals and might not fit into exactly one of these, again reach out to me and we can talk about how you can be reaching your goals more efficiently. I hope in the mean time that this has shed some light on the current topic. If we understand better how our bodies work and what our bodies prefer, that is going to make our lives so much easier. This right here is another reason, (hmm Ladies) why in which we cannot compare ourselves to our husbands or significant other when we start a weight loss program or diet program together. Our bodies need different things.