Hi fitness warriors!

Do you know your body type?

Have you ever wondered why following the same fitness plan as your friends and family can lead to different results? Many people are unaware that specific body types exist, and that the health and fitness choices you make can impact each individual in a number of different ways. This blog will allow you to discover your specific body type and the health tips strategically eat and train to this!

What are the main body types?

There are three primary body types: ectomorphs, mesomorphs and endomorphs.

  • Ectomorph (Tall / Thin): Generally lean build with a small frame and thinner limbs. Ectomorphs usually have a fast metabolism and can tolerate carbohydrates well. Many ectomorphs strive to gain muscle or support their endurance. If this sounds like you – you should strive to increase your carbohydrate consumption and eat at least 4 – 5 meals a day. This is because your energy is impacted by your carbohydrates intake.
  • Mesomorph (Muscular / Medium Frame): Generally athletic looking with a medium-sized frame. Mesomorphs can easily gain muscle and stay lean. Many mesomorphs aim to boost their sporting performance or optimise their physique. If this sounds like you – you should have a balanced diet and keep active at least 4 times a week.
  • Endomorph (Shorter / Large frame): Generally a larger frame and heavier build. Endomorphs usually have a slower metabolism and don’t tolerate carbohydrates well. Generally, endomorphs look to lose fat and support their strength. If this sounds like you – you should aim to increase your healthy fat intake and lower your carbohydrate intake. To assist weight loss even further, try to expand the time between meals.

Once understanding your body type, you can focus specifically on the exercise / nutritional strategies that are going to work for you! So before reading on, figure out your body type now!

Portion Sizing:

The best way to control your meal portions is by using your hands. Hand portioning helps to ensure that you are eating sufficient vegetables, proteins, carbohydrates and healthy fats in every meal. This works particularly well as everyone has a unique and personalised hand-size made just for them!

Active people should aim to eat 3-4 meals per day. Below I have included the general rules for each body type and if you keep scrolling down, I’ve also included my top eight examples of the types of foods you can – and should – incorporate into your daily diets!

Ectomorph (Thin / Tall) portion sizing

When to Eat / Drink:

  • Eat an “ectomorph meal” 1 -2 hours before and after exercising;
  • Nutrition: Ectomorphs respond well to carbohydrates and not well to fat dense foods.
The ECTOMORPH MEAL
For Males– 2 palms of protein dense food per meal
– 2 fists of vegetables
– 3 cupped handfuls of carb dense food per meal, and
– 1 thumb of fat dense food per meal.
For Females– 1 palm of protein-dense food per meal
– 1 fist of vegetables
– 2 cupped handfuls of carb dense food per meal, and
– 0.5 thumbs of fat dense food per meal.

Mesomorph (Medium Frame) portion sizing:

When to Eat / Drink:

  • Eat a “mesomorph” meal 1-2 hours before and after exercising (unless you are training first thing in the morning). Mesomorphs will gain muscle and stay lean easier – however, can lose muscle very easily too;
  • Nutrition: A balanced diet suits mesomorphs the best, ensuring you are not missing out on a specific food type and eating regularly.
The MESOMORPH MEAL
For Males– 2 palms of protein dense food per meal
– 2 fists of vegetables
– 2 cupped handfuls of carb dense food per meal, and
– 2 thumbs of fat dense food per meal.
For Females– 1 palm of protein-dense food per meal
– 1 fist of vegetables
– 1 cupped handful of carb dense food per meal, and
– 1 thumb of fat dense food per meal.

Endomorph (Larger Frame) portion sizing:

When to Eat / Drink:

  • Eat an “endomorph meal” 1-2 hours after exercising. If training in the morning, try not to eat before your workout (read our previous blog for more information).
  • Nutrition: Endomorphs have a slower metabolism and don’t tolerate carbohydrates well. Consuming an above-average amount of fat dense foods will lower your fat percentage in the body. If you can also lower your carbohydrate intake, your digestion will improve.
The ENDOMORPH MEAL
For Males– 2 palms of protein dense food per meal
– 2 fists of vegetables;
– 1 cupped handful of carb dense food per meal, and
– 3 thumbs of fat dense food per meal.
For Females– 1 palm of protein-dense food per meal
– 1 fist of vegetables
– 0.5 cupped handfuls of carb dense food per meal, and
– 2 thumbs of fat dense food per meal.

Now I know how to portion control, what foods should I be eating?

Now you understand how large each portion should be, it’s important to understand what specific foods you should be including. If you’re a beginner in understanding proteins, carbs, healthy fats, etc, – I’m here to help! Below are my top eight proteins, carbs, veggies and healthy fats to add to your everyday meals (note: these are not the only eight foods you should be consuming, and there are several other options).

When reading the below list – think about how you can incorporate these foods into your new and improved “Food Game” meals (from the previous blog) and continue to make nutritiously conscious choices in each and every meal!

PROTEINGRASS-FED BEEF
CHICKEN BREAST
SALMON
SOYBEANS
ALMONDS
RAW CHEESE
GREEK YOGHURT
FREE RANGE EGGS
CARBOHYDRATESLEAFY AND COLOURFUL VEGGIES
FRESH FRUIT
BERRIES
NUTS
SEEDS
SWEET POTATO
PUMPKIN
WHOLE GRAINS
VEGETABLESBROCCOLI
MUSHROOMS
RED ONIONS
SPINACH
CELERY
RED CAPSICUM
CARROTS
BEETROOT
HEALTHY FATSAVOCADOS
PEANUTS
OLIVE OIL / OLIVES
WALNUTS
SUNFLOWER SEEDS
COCONUT OIL / COCONUT
ALMONDS
SOYBEANS

Conclusion:

This information will go such a long way in shaping your progress and attitude towards your health and fitness (if implemented correctly). Stick to whole foods and indulge in portions based on your body type and goals. Supplements should only be required when you aren’t getting your daily nutritional needs from your food intake. 

As always: If you’d like to enter our monthly draw to receive a 3-month FREE Cam’s Crazy 8s membership – be sure to post your key take-away from this blog on your social media and tag @camscrazy8s. We will be selecting the winner at the end of each month!

Can’t wait? Sign up for a 2 week FREE trial now by >>clicking here<<.

I’ll see you next time!

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