Body Types and Portion Sizing to Accelerate your Results

 

Hi Fitness Warriors!

 

Do you know your body type?

Have you ever wondered why following the same fitness plans as your friends and family can lead to different results? Many people are unaware that specfic body types existed and that the health and fitness choices you make impact different body types in a number of ways. This blog will help you discover your specific body type and how you can strategically eat and train to cater for this!

 

So, what are the 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 futher, try to expand the time between meals.

 

Once understanding your body type, you can now 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 a “ectomorph meal” 1 -2 hours after exercising. When exercising in the afternoon eat 1 – 2 hours beforehand;
  • 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 a “endomorph meal” 1-2 hours before and 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.

 

So 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 into your everyday meals (Note: These are not the only eight foods you should be consuming, and there are several other options, however I do recommend consuming the below).

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!

 

PROTEIN

GRASS FED BEEF

CHICKEN BREAST

SALMON

SOY BEANS

ALMONDS

RAW CHEESE

GREEK YOGHURT

FREE RANGE EGGS

CARBOHYDRATES

LEAFY AND COLOURFUL VEGGIES

FRESH FRUIT

BERRIES

NUTS

SEEDS

SWEET POTATO

PUMPKIN

WHOLE GRAINS

VEGETABLES

BROCCOLI

MUSHROOMS

RED ONIONS

SPINACH

CELERY

RED CAPSICUM

CARROTS

BEETROOT

HEALTHY FATS

AVOCADOS

PEANUTS

OLIVE OIL / OLIVES

WALNUTS

SUNFLOWER SEEDS

COCONUT OIL / COCONUT

SALMON

EDAMAME SOY BEANS

 

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 food.

Just remember: Stay strong against over-eating, stay motivated to make nutritious choices for your body type and stay connected to your fitness goals! Keep checking back into the CC8s member forums, blogs and workouts to stay up to date on all things fitness. Our community at CC8s is here to support you and your goals to ensure you stay on track to become the healthiest version of yourself!

 

I’ll see you in your next workout!

 

 

 

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