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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 |
manchester, united kingdom
i am a full mesomorph no doubt!!!!!
Private Member |
Hi Zuzka, I think I’m mesomorph, I work out in the morning and eat whole grains for breakfast like oats etc but usually allow myself to eat some whole grains for lunch as well, should i skip whole grains for lunch to get better and faster results? many thanks
Private Member |
lake tahoe, nv, usa
I would try to have the second portion of whole grains as a post workout meal instead of lunch. Unless you do your workouts before your lunch 🙂
Private Member |
thanks for quick response:-)
Private Member |
switzerland/, france
I find it difficult to eat several protein intakes per day (usually 2x is OK, but more is difficult) do you have recommendations/tips on what to eat. I don’t always fancy meat/fish/egg and I am not too keen on soy products. I don’t mind protein powders, but some say we should not eat them on a regular basis.
thanks a lot.
Private Member |
Thank you Zuzka for all of your posts.I am skinny but I have adipose tissue (fat) on my stomach. Anytime I am trying to lose that fat I a am losing all of the muscle and strength but my fat will still be there. 🙁 I wish you can make a post for those girls like mehow to lose the fat on the stomach but in the same time do not lose the muscles and to not get skinnier. Thank you very much for all you do :-*
Private Member |
Hi Zuzka, I am ectomorph as well, like Juliana’s comment above. I am very skinny but have fat around my waist. I too loose muscle when I loose weight but my fat is still there too! 🙁
I need to have carbs such as quinoa, amaranth, potatoes, coconut oil, avocado, to increase my calories to maintain my weight. I am vegetarian. I would love to hear your advice too. Thank you
Private Member |
lake tahoe, nv, usa
Hi Wendy, I think you need to add more protein into your diet not carbs, if you want to keep your muscles and lose fat. This is a common problem with a vegetarian diet. Try to find a complete and low carb protein source.
Private Member |
nürnberg, germany
Hi Everyone,
everytime I see Zuzka I’m really jealous of her flat stomach. I’m really skinny and I do have nearly no butt, but in relation to that my Stomach is….. more big..not that anyone notices, but me. But in my opinion my body is that skinny that I should have a sixpack, which I don’t have. I do eat no carbs, but dairy products and I love the taste of salt. Could this be the problem, or is it just my body type and I have to live with it? Any ideas? Thank You 🙂
Private Member |
medicine hat, alberta, canada
I.would just eat what she has posted for a week and see how that works for you. Then try another week similar to the same week prior. Keep going with her other recipes and then check your progress with a tape measure….measure your body weekly begin with the start of day one. I hope you do well.
Private Member |
No carbs at all?? You need some carbs to be healthy and for energy. I would start with adding back in a moderate amount of healthy carbs (plain oatmeal, brown rice, millet, quinoa, yams with skin, etc) and cutting out the dairy and all added said (read labels on things like beans and tuna, and get the no-salt variety). There is sufficient sodium in natural foods – we usually don’t need to add any. And drink plenty of water. I think that would start getting those ab results, provided you keep the rest of your diet ULTRA clean and maintain the workouts. The thing about abs is, you really can’t cheat even a little…. your diet has to be super tight, no processed foods, no sugar, etc. A famous expression in fitness circles is “abs are made in the kitchen”, and it’s really true. 🙂
Private Member |
Typo above – I mean “all added salt”
Private Member |
kraków, poland
Hi, Zuzka! I think I’m mesomorph. Earlier I could eat sweets before than to go sleep. And My weight fluctuated from 48 to 52kg. But fat not changes…
Through more healthy eating and exercise I see changes. But I can’t entirely without sweets.. And I try eat sweets after workout. But I have questions..
How much I can eat carb, sweets after a morning workout? It may be one-two candies and 30gramm whole-grain carbs? One may every morning a little bit or should I it’s minimize?)
Private Member |
I am confused about this carb recommendation for Mesomorphs:
“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.”
Aren’t fruit sugary carbs? If so, how can they be eaten at every meal, but also only during/after exercise? Thank you for clarifying! 🙂
Private Member |
Hello Zuzka!! I’ve been following you since 2009 on the old BodyRock.TV. I watched how you did burpees to pop bubbles! And I truly am sad about your break up. I as well, have gotten a divorce since then. I just wanted to let you know that I still follow your and you are a great and sensitive person. With that, I believe that I’m an ecto-mesomorph. I have awesome musculature…..if I didn’t have all the extra fat. It’s mostly around my waist, but I have it else where. Currently, it’s very difficult for me to eat healthy foods because of lack of funds. I’m trying really hard to choose more healthy foods to eat and I want to become a semi-vegetarian: still eat chicken, fish, eggs, and turkey, but only eat red meat occasionally. I have been doing well so far, such as getting up in the morning and working out before I eat. I also stand all day at my work, which is killer on my feet, but since I’ve been standing all day everyday for about a month, I’ve lost 7lbs! I know, it’s not all that major, but it’s something. I’ve also limited my food intake, but haven’t really been able to change my diet to a more healthier version. I do eat healthy whenever I can. I’m also willing to go gluten-free. Do you have any recommendations, Zuzka? Thank you and I’ll continue to follow you! You’re awesome!
Private Member |
Hi Zuzka, I was recommended to you by a nutritionist (Jessica S.) and I love this article. I am a total endomorph (5’2.5″ / 180lbs) and I carry all of the weight around my midsection. Like an earlier poster, I am very limited financially right now, and will be until the end of next year when I finish grad school. My problem is that I don’t eat right: I’m never hungry in the morning and rarely eat before 11:00 – 12:00, then I have a tendency to eat empty calories with absolutely no nutritional value. I love salads and veggies and fruits, as well as chicken, fish, and eggs. I just do not know how to prepare many things to keep them at their most nutrient-dense. Is there a credible source for learning this?
Regarding exercise, because my school work keeps me so busy doing research and other things I have not been exercising at all lately. I have a pool, a treadmill, a nautilus machine, and a lot of wonderful yoga equipment. I have just neglected it. Of the things I have at my disposal, what would you recommend to be the best for weight loss?
I really love what you’re doing here on this site and will be a follower. Thank you for the gift you give us.
Private Member |
lake tahoe, nv, usa
Hi Kimberlynn, I believe that you’re busy, but I’ve got a lot of members in the ZGYM that are moms and work 2 jobs and still are able to find the time to workout. You need to find a way to simplify things so that it’s easy for you to create a lifestyle that fits you and is easy to adhere to. If you join ZGYM you will have a homework every day – just do the workout that’s in the workout schedule. It’s easy to follow and it will take you anywhere between 20-30 minutes. When it comes to diet, you should write down what you want to eat every day in advance and stick to it. If it’s not on your list, don’t eat it. If you need help to determine what should your meal plan look like then read through my Nutrition Guide check out my Daily Meal Plan and if you need help with cooking, I have a lot of recipes in the Nutrition category that you can go through.