Site navigation and social media links
Body Types
Health | January 30, 2015
Some individuals can be easily classified as a specific body type. Elite athletes in particular are easy to recognize. For instance, soccer players are usually mesomorphs; marathon runners are likely ectomorphs; and heavyweight powerlifters endomorphs.
You could also fall in between categories. It’s possible for some people to be genetic ecto-mesomorphs (athletic looking yet still on the thin side), or natural endo-mesomorph (really muscular yet carrying extra body fat around their waist). It’s important to know that your lifestyle can also alter your natural somatotype to produce a hybrid type. For example you could be someone who was born as a genetic ectomorph or endomorph that has exercised and eaten well for years and now resembles a mesomorph. On the other side of the spectrum, you could be someone who is a natural ectomorph or mesomorph that has developed poor insulin sensitivity and carbohydrate tolerance due to years of poor food choices and lack of exercise, and now resembles an endomorph.
If you’re having a hard time to figure out what somatotype you are, don’t worry about it too much. It only serves you to determine your ideal macronutrient composition (the ratio of carbs, proteins, and fats). It all comes down to your goals.
- Are you interested in muscle gain? Begin with Ectomorphic recommendations
- Do you want to prioritize fat loss? Begin with Endomorphic recommendations
- Do you need to improve your endurance? Begin with Ectomorphic recommendations
- Do you want to improve your strength/power performance? Begin with Mesomorphic recommendations
Carbohydrate timing table for Somatotypes:
ECTOMORPHS:
1. Typical goal – gain muscle
2. Carbohydrate tolerance – Excellent
3. Carbohydrate timing rules – include starchy carbs during/after each exercise session. Some starchy, whole-grain carbs can be eaten at every other meal. Stick to super foods and healthy carbs. Veggies and fruit should be eaten at each meal.
MESOMORPHS:
1. Typical goal – gain muscle, lose fat
2. Carbohydrate tolerance – Moderate
3. Carbohydrate timing rules – include sugary carbs only during/after exercise. Starchy, whole-grain carbs can also be eaten at breakfast. Veggies and fruit should be eaten at every meal.
ENDOMORPHS:
1. Typical goal – lose fat
2. Carbohydrate tolerance – Poor
3. Carbohydrate timing rules – all starchy carbs should be included only during/after exercise. Veggies and fruit (5:1 serving ratio) should be eaten at each meal.
Private Member |
How can I exactly figure out my carbohydrate tolerance? Should I use the Glucometer to figure this out??
Or is there any other specific way to figure this out?
Private Member |
lake tahoe, nv, usa
Good question, I will post about that tomorrow so please check back, it will be right on the home page 🙂
Private Member |
Hi Z, thanks for this post. I know I’m very late to read this, but I was wondering where this other article is about how to figure out what your carb tolerance is. Can you show me?
Private Member |
Hi Zuzka Dear .Thanks For ZGYM Programs. I love you……..
Private Member |
Hi Zuka, Joined today and your workout was awesome. I was reading through the old post and saw this question which was very interesting to me. I tried to find the answer but could not locate it. Would you mind sending the answer again please since I am a new bee???
Private Member |
lake tahoe, nv, usa
Hey, welcome to ZGYM, I am not sure what question are you referring to. I will do my best to reply in the comments.
Private Member |
This is so helpful, Z, thank you!!!
I think I’m mesomorph, because I’ve never struggled with weight loss, I was heavier only after few months of eating too much sugar and junk and no exercise. I’ve never super thin though. So I think It would be a mesomorph 🙂
I am cutting portions now and I think it helps me a lot. I think I was overeating. And will try to get my BCAAs after workouts so it might help with my muscles and strength 🙂
Which one is you, Z?
P.S. I like when you post something everyday, although I know it’s a lot of work xoxo
Private Member |
lake tahoe, nv, usa
Thank you 🙂 I love it whenever I post something and you guys read it and comment.
I was born as an ectomorph, but doing gymnastics in early age helped me to developed some muscles so I looked as a ecto-mesomorph until I was about 15. Then my bad eating habits started to catch up and I started gaining weight. I would always exercise but I had no idea what to eat in order to support my training. I felt like an endo-mesomorph for about 10 yeas and struggled with weight fluctuation. I’ve been really happy with my body and energy ever since I started my healthy lifestyle about 8 years ago, so now I consider myself self-trained mesomorph 🙂
Private Member |
That was interesting to know. 🙂 I have been following you since 2010 and I would never imagine you having weight fluctuations and stuff. In my head you are all-time-perfect. 🙂 Can you post maybe a before and after picture?
Private Member |
lake tahoe, nv, usa
No unfortunately. I have no pictures from my earlier years, because I was moving too much from place to place. However when I said fluctuations I mean I would gain like 6 – 10 lbs really fast and then It took me long time to get rid off it. You could say I was on a thicker side in the past, but it wasn’t shocking 🙂
Private Member |
Thank you for replying 🙂 I’m sure you were still cute ! And it’s nice they weren’t such big fluctuations, because mine are hugre right now and it sucks 😀
Private Member |
These posts couldn’t have come at a better time. I am doing the same thing with my weight right now, up and down. I would like this to stop so I am going to start this low carb way of eating and see if it works for me.
These posts are so helpful. Thank you so much for helping all of us!
Private Member |
toronto, canada
Zu!!!!!I have all your older posts as i copied, pasted saved all the workouts. Early on, with black hair, you were way too thin with veins showing and after the break up you gained the most amount of weight I have ever seen on you. But now WOW your the most awesome I have ever seem you. Love u girl!!!!
Private Member |
lake tahoe, nv, usa
Ha 🙂 from veins popping out to getting huge…I sound like a wrack! haha Let’s not share those photos…
Private Member |
toronto, canada
You were never a wreck, this was not meant to be insulting at all. You were and still are my hero!!!!! I am a follower for life !!!!!
Private Member |
lake tahoe, nv, usa
I was just kidding 🙂
Private Member |
nürnberg, germany
I totally agree with Joesy, I think you never looked as fantastic as now. There were relly times, where you had been too skinny. Now you look perfect to me! I would love to have the same one!
Private Member |
switzerland/, france
zuzka, have you seen you’ve been listed as an “mesomorph celebrity” on website Foreveryoungforeverfit !
I am somehow between a mesomorph and endo-mesomorph: take up muscle easily, but fat too.
Private Member |
Thanks for this post!!!
I think I’m a mesomorph as I need to lose the last of this baby belly and gain lean muscle ( which I noticed a great difference since doing you workouts. Thanks)
But I too would like to know more about how to figure out my carbohydrate tolerance?!
Look forward to your post tomorrow, love your workouts!!!
You are so motivating and inspiring!
Private Member |
Great post! I was always interested in this. I think I’m an ectomorph. I want to be a self trained mesomorph too! lol. 😀
On a side note, I’ve been wanting to ask you for some time now, do you work out more than once a day, Zuzka?
Private Member |
I am vegan so it does not work for me that much. As I eat mainly just fruits and vegetables and some starch once in a while. I eat huge amounts of fruits and vegetables so for sure I have my 5 a day and even more ^^. Zuzka, one question. I don’t have any weights at home and I can’t have any for three months. How can do your workouts ? I am doing your body crush and Jump rope but the cardio one and kettlebell one I can’t do them. What should I do ? I don’t mind not doing the kettlebell one but the cardio one I would love to do it. Can I do it without weights and it will still be effective ?
Private Member |
waco, tx, usa
Marylou, what about using an old milk gallon container and putting some pebbles or sand in it to make it the weight you need? You could even do two of them and use them as dumbbells too.
Private Member |
Question: So I am mesomorph or want to be so I guess that makes me “self-trained” also. I remember a post about setting your phone timer to eat as there is no app developed yet to make you jump out and tell me what to eat and what to put down… ha ha.
So I drink bulletproof coffee at 5:45am, workout and have bcaa’s right after. Should this be the starting point of setting my alarm every 3-4 hours for meals? That would make it 7:00am or could I then have a protein shake at 9:00 with my yummy carb banana (the tail end of my two hour window) and go from there. Otherwise if don’t get in my carbs in my two hour window….. I miss out for the rest of the day. Unless I earn with another workout.. which is hard for me.
Thanks
Private Member |
Hi Missy, I’m not Zuzka (obviously), but personally, I would focus more on listening to your body and trusting your natural hunger and satiety signals. After all, you’re not going to eat on a timer for the rest of your life, right? I find I naturally get hungry every 3-4 hours, unless my last meal was unusually large or small. So if I have, say, a small chicken breast, half a yam, and a small green salad at 12:30pm, by 3:30-4:00 I’m usually getting hungry again, and will eat what I call a “loaded salad” (lots of dark leafy greens with lean protein, carbs from legumes & veggies, and fat from avocado and/or olive oil). That would be a typical day when I’m on my game, nutritionally. 🙂
Private Member |
I also fall between an ectomorph and a mesomorph. Finding the right nutritional balance can be confusing. 🙂
Private Member |
I m totally a endomesomorph. 🙂 i ll get that ectomesomorph.
Private Member |
I think I’m an endomesomorph with ecto arms!
Private Member |
Zuzka, thank you so much for adding in this nutritional information for all of us. It’s so, so important. I’m always learning & I love to read your opinions & how you eat day to day, the guidelines you use & way because they are obviously working. Thanks again & keep it coming!!