What Is a Mesomorph?
A person who is a mesomorph is said to have more of an athletic body. “Their body structure is more rectangular or boxy. They’re also thin, but not wiry, and if they work out, they find they build muscle easily,” says Phil Catudal, a personal trainer in Atlanta. You know you might be a mesomorph, he says, if your waist and hips are the same width.
The Other Body Types
Along with a mesomorph, the other two body types (also referred to as somatotypes) include ectomorph (someone who typically is long, lean, and lanky) and endomorph (a larger-boned person who is curvier or has more fat on their body). (1) There’s no rigorous research on the macronutrient recommendations or their effectiveness for mesomorphs or any of the other body types. But if you’re interested in this eating approach, Catudal recommends getting 40 percent of your calories from carbs, 30 percent from protein, and 30 percent from fat, and to eat at least 1,500 calories daily overall. The U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA), meanwhile, jointly recommend between 1,800 and 3,200 calories per day (based on age, gender, and activity level), with protein making up 10 to 35 percent, carbohydrates 45 to 65 percent, and fat 20 to 35 percent of those daily calories. Catudal argues the mesomorph will fuel your performance in the gym, and that you will have ample carbs to fill up your body’s glycogen stores for energy and protein for muscle repair postworkout.
Mesomorph Hybrid Types
Of course, many people’s bodies do not land in these confines. People can also have a hybrid body type because of their daily habits, diet, and exercise. One common hybrid type for a mesomorph is a meso-endomorph, says Catudal, which is a thicker person with a boxy midsection. They’re strong but you can’t see a lot of visible muscle. Catudal recommends that meso-endomorphs focus on strength and cardio workouts and cinch in their diet to promote fat loss. There is also an ecto-mesomorph, and that’s someone who is naturally skinny but through an emphasis on strength training has become visibly muscular. (They also build muscle by adjusting their macros to eat fewer carbs and more protein.) For mesomorphs who may carry extra weight (a possibility for all body types), Catudal recommends reducing carbohydrate intake to 30 percent of your calories and then eating 35 percent each of protein and fat. Meat and Fish
Fish (salmon, tuna)ChickenLean steakTurkeyEggsProtein shake
Dairy
YogurtCottage cheese
Fruits and Vegetables
BerriesApplesPearsOrangesAvocadoCauliflowerGreen beansBroccoliAsparagusBrussels sprouts
Nuts and Seeds
Nut or seed butterAlmondsCashewsPistachiosPumpkin seedsSunflower seeds
Grains and Starchy Vegetables
Sweet potatoLentilsBeansQuinoaBrown rice
Snack Two hard-boiled eggs and strawberries Lunch Large salad with chopped veggies, sweet potato chunks, avocado, and vinaigrette. Snack Hummus and bell pepper sticks Dinner Chicken and vegetable stir-fry over brown rice with crushed peanuts
Day 2
Breakfast Smoothie made with soy milk, peanut butter, banana, and spinach Snack Cheese stick with an orange Lunch Three-bean chili, side salad drizzled with vinaigrette, and a small whole-grain roll Snack Veggies with a yogurt-based dip Dinner Spaghetti squash noodles with tomato and ground turkey sauce
Day 3
Breakfast Whole-grain toast with almond butter, hard-boiled egg Snack Trail mix Lunch Pizza made on a whole-grain tortilla, topped with veggies and chicken sausage Snack Protein bar Dinner Baked salmon, roasted broccoli, sweet potato with a tab of butter
Day 4
Breakfast Cottage cheese with pineapple and crushed macadamia nuts Snack Roasted chickpeas and an orange Lunch Turkey chili spooned into a sweet potato Snack Packet of flavored tuna and celery sticks Dinner Fajita lettuce wraps made with sliced steak, bell peppers, and onions, topped with avocado slices
Day 5
Breakfast Greek yogurt with blueberries, toasted quinoa, and sunflower seeds Snack Veggies and hummus Lunch Whole grain wrap with chicken, sliced veggies (bell peppers, carrots) on the side Snack Turkey rolled around sliced bell peppers and mustard Dinner Tuna niçoise salad
Day 6
Breakfast Avocado toast with peaches and a hard-boiled egg Snack Chocolate protein shake Lunch Chicken salad (made with a base of Greek yogurt) over greens Snack Roasted lentils and an orange Dinner Roasted chicken, sweet potatoes, and sautéed kale
Day 7
Breakfast Slice of veggie frittata and a banana Snack Celery with peanut butter Lunch Grilled salmon salad Snack Protein bar Dinner Quinoa bowl with chopped chicken, veggies, and a dollop of guacamole Again, though, understand there’s no scientific proof that one body type tolerates carbs better than another; this is simply what Dr. Jampolis has seen in her practice. Jampolis generally doesn’t support eating for your somatotype and instead focuses on where patients are storing body fat. Storing fat around your middle is a risk factor for developing metabolic syndrome, a cluster of conditions that makes it more likely you’ll develop type 2 diabetes and heart disease. (2) Getting your waist circumference to where it needs to be (under 35 inches for women and 40 inches for men, notes the National Heart, Lung, and Blood Institute) should be your primary goal, and you can achieve that with other more studied diets, like the Mediterranean diet. (3,4) A study from 2018 rated somatotypes of 36 active men and had them do weight-bearing exercises. (6) The authors concluded that about one-third of strength performance was driven by somatotypes. That means you don’t have to be limited by your body type. What’s more, not all experts agree about the merits of training for your body type. Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto, points out there isn’t research that supports this idea of training for your genetics.
