• Joshua Li

Guide to Training and Dieting for YOUR Specific Body Type

There are three general categories of body types that describe the way a person looks and also provides information about how your body responds to food intake and your hormonal and sympathetic nervous system (SNS) characteristics. For muscle building, it is very important to understand what category your body falls under. These body types are Ectomorphs, Mesomorphs, and Endomorphs.

Once you have established your body type, you can then strategically and successfully plan your strength training and diet regimen.

Here is each body type explained and how you should generally structure your training and diet plan around your category:


  • Thin Frame

  • Small Bone Structure

  • Fast Metabolism

  • Difficult to gain weight and build muscle

Food Intake for Ectomorphs:

Because of their fast metabolic rate and a high carbohydrate tolerance, ectomorphs burn calories too efficiently, preventing them from putting on weight, so diet is especially important. With a High Carb Tolerance, you should be eating a greater percentage of carb dense foods all throughout the day. Get more carbs during/post workout than any other time of the day. (More carbs after workouts and fewer carbs at other times).

Training for Ectomorphs:

Strength Training with limited Cardio is best for Ectomorphs, and it is recommended to use simple routines with heavy compound movements where you are able to utilize several muscle groups in one exercise such as the Bench Press, Squat and Deadlift as well as some isolation movements per muscle group.


  • Athletic

  • Well defined muscles

  • Gains muscle easily

  • Gains fat easier the Ectomorphs

Food Intake for Mesomorphs

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. Always remember that even for the genetically blessed mesomorphs, bad nutrition equals little gain at the gym and little to no change in body composition.

Mesomorphs also tend to have a moderate carb tolerance, meaning you should likely minimize high starchy/sugary carb foods outside the workout window. The rest of the meals outside of the training window would consist of less dense carb foods and more lean proteins, veggies, nuts and seeds.

Training for Mesomorphs

Mesomorphs are naturally strong and respond well to exercise. Multiple weekly resistance training sessions using moderate to heavy weights with limited rest between sets, help mesomorphs build size.


  • Soft round body

  • Gains muscle and fat easily

  • Stocky build

  • Round physique

  • Finds it hard to lose fat

  • Slow metabolism

Food Intake for Endomorphs

Endomorphs typically work best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed after exercise. Because Endomorphs are not very carb tolerant, it is to avoid high carb/starchy carb foods outside the workout window (including breakfast). This means only proteins, fats, and veggies outside the workout window.

Training for Endomorphs

When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat and not muscle. To keep fat gain to a minimum, endomorphs must always train using cardio as well as weights. Around 3-4 days of weight training throughout the week will ensure that the “afterburn” increased metabolic response from each training session will help continuously burn calories through the day. Cardio should be used as a useful tool to create a bigger caloric deficit however no matter if an endomorph is gaining or cutting, weight training should be the primary focus. An increased amount of muscle mass will increase their base metabolic rate, decreasing their chances of storing/holding onto fat.

Unsure of what body type you fall under and need a structure to your training and diet plan, Book in for a free consultation now - Click HERE





Client Portal