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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 |
Hi Zu!
I didn’t really understand this part on the ENDOMORPHS type:
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.
Do you mean i shout eat 5 portion of veggies during one day, and only one portion of fruit?
Thanks a lot for sharing all your knowledge 😀
Private Member |
Dear zuzka im nayira from egypt i like your work alot i dont know where to start im 109 kg and 175cm when im under stress i just eat im tired and i don’t know what to do
Private Member |
lake tahoe, nv, usa
Don’t eat when you’re stressed out. Eat when you suppose to eat and if you have cravings, then get into a habit of drinking herbal teas instead of munching on food. You have to use your will power at first but it will form into a habit within a month. Good luck!
Private Member |
Hi there! When you say veggies and fruit 5:1 ratio do mean eat veggies at 5 meals at fruit only at 1 meal? I’m from the south so I’m a little slow. Haha. I scored 15 yes on carb tolerance test. I’m just starting your workouts and love them!
Private Member |
lake tahoe, nv, usa
Haha, You got it just right 🙂 Glad you’re enjoying the workouts!
Private Member |
Thanks for very informative article Zuzka . I assume that i am an ectomorph. i use a combination of protein and carbs right after workout (it’s usually have one scoop of whey, i use cellucor, and 1-2 pieces of wholegrain toast with peanut butter) the problem is that i have no muscle gain although i’m doing hard excercises and eating clean for almost 8 months and i feel just thin. my arms are as thin and not toned as the first day with no gain, no matter how hard i try there is no progress.
i wish u could help me, because this whole thing is getting so annoying and i’m losing motivation,
Private Member |
Hi Zuzka,
I’m trying to lose weight but also trying to build some muscle. I have to keep my weight in check because I have PCOS. So the slightest weight gain as far as fat will cause my hormones to fluctuate and cause all sorts of issues with my body, including high glucose. Having PCOS makes me insulin resistant. So Im always back and forth on what I type of meal plan I should be on. Any advice?
Thank you , Marie
Private Member |
I’ve been an endomorph for a good part of my life but now at 56 I’m at the low end of endo-mesomorph. I still have some body fat to lose but your 5-10 minute metcon workouts are a great addition to my training to kick my furnace into high gear. These tips on nutrition are a great help as well so thanks for posting this info and making it accessible outside of subscription.
Private Member |
Hi Zuzka. I was just reading your page about nutrition and watched a couple of your you tube videos. What im curious to know is how do you determine your daily fat intake?? I know that the majority should be from unsaturated fats, but i would like to know how you determine or know when its too much. From numerous articles Ive found that you should actually eat a portion of fats with every meal… breakfast, snack, lunch, snack and dinner, so if i do that it comes out to appr 35-40g per day. I am eating this way as i focus more on vegetables and try to restrict all starchy carbs. So im actually just worried that i will gain fat by eating too much fat. Any assistance with that please??
Private Member |
Hello, Zuzana !!!! I love your workouts! I have them lose weight.: (((I want to add weight and muscle mass. What am I doing wrong. I’m thin and I’m very hard to put on weight. My height is 178, and the weight of 54 kg. Thank 😚
Private Member |
lake tahoe, nv, usa
Hi Anastacia, my workouts are great for building muscles and losing weight. If you want to build muscles, all you have to do is to add more healthy calories into your diet.
Private Member |
Thanks Zuzka, Here was the question some pone had previously asked. I couldn’t find the response. But I am new to your program and the question was previously asked. Sorry never thought about it not attaching. Love your workouts!!!
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 |
Hi Zuzka, I’m following you workouts from a year. I’m very skinny, height 1.71, 53 kg.By trial and error I learned that I have to skip all cardio workouts that you post, because I loose all my weigh in week, once I weighed 46 kg. So I’m making only your body-weigh workouts (3 or 4 per week) and I’m trying to eat as much as possible. The problem is I’m not like the standard ectomorphs, I can easily eat 8 pancakes for breakfast, big portion of chicken with potatoes for lunch, half chocolate by 16 o’clock and full menu of salad, meat and rice for dinner. I’m eating almost the same amount of food as my boyfriend who weighs 100 kg! I’m totally healthy, I checked it with my doctor, I really don’t know what to do! I gained some muscle, but I’m still very underweight and need to gain more. Please, help me with any advice, I’m sick of eating tons of food and still being so skinny. I’m 21 years old, which could explain at some point this extremely fast metabolism.
Private Member |
lake tahoe, nv, usa
Hi Karolina,I can understand that it’s probably frustrating for you. All I can suggest is the classic advice for weight gain – workout with heavier weights. Get yourself a kettlebell (12kg) and 6kg dumbbells and do mostly my cardio shred and kettlebell workouts. When it comes to diet, make sure to include protein into every one of your meals and also enjoy starchy carbs that come from nature such as potatoes (not fries), whole grains, oats (not cereal), brown rice, quinoa, etc. Make sure to eat healthy and avoid process foods and sugary treats. I know quite a few people with high metabolism that ended up diabetics because they thought they can eat anything they want just because it doesn’t show up on the scale. I hope this helps, and don’t worry, your metabolism is going to slow down as you get older and you’ll be looking back one day wishing you still had the same furnace 🙂 haha. XO Z.
Private Member |
Hi Zuzka. I would like to ask a question. My training starts at 8 a.m in the morning. I woke up 6:30 a.m. When I should have breakfast? Before training or after ? Usually I eat outmeal for breakfast. Thanks.