Last week I mentioned that some body types function much better on a higher fat and lower carbohydrate intake and some body types function much better on a higher carbohydrate and lower fat intake.
Most of us are not only one body type or another but usually a blend of two different body types, this week I’m going to look at the different body types so you can decide which category you might fall into.
The below macro-nutrient splits are assuming that the person is training to improve body composition, either an increase in muscle mass or reduction in body fat.
Which 2 body types do you mostly identify with?
Endomorph – These people are naturally thicker set, wider around the waste and find it hard to lose weight. They generally function better on a diet that is lower in carbohydrate and higher in protein and fat.
Recommended Macro Split: Protein – 30% Carbohydrates – 20% Fats – 50%
Mesomorph – These people are athletic and muscular, maintaining muscle and low body fat more easily than most. They generally function well on a diet that is a balance of both carbohydrates and fats, mostly due to their higher levels of body fat.
Recommended Macro Split: Protein – 30% Carbohydrates – 40% Fats – 30%
Ectomorph – These people are naturally skinny and longer limbed, finding it hard to put on weight. They generally function better on a diet that is higher in carbohydrates and lower in fats, mostly due to their lower levels of body fat.
Recommended Macro Split: Protein – 35% Carbohydrates – 55% Fats – 20%
Training Styles for Types
I could give basic recommendations on training styles but they wouldn’t be accurate enough for each type, as training styles and methods need to take into account your goals, training experience and current level of fitness.
If you’d like to work with me as your online coach designing a program to suit your body type then email me at firstname.lastname@example.org