ECTOMORPH
Ectomorphs are usually naturally slim (like Victoria’s Secret models) and find it difficult to build muscle.
If you have an ectomorphic body type, you probably already have naturally thinner legs. So your goal here is to maintain (or maybe lose a little) some stubborn lower body fat while building muscle mass.
This gives your legs tone and definition and prevents the skinny fat look.
What is the best diet for an ectomorph?
Rachael recommends focusing on the healthy, slow foods like whole wheat bread, brown rice, whole wheat pasta, quinoa, and veggies.
“An ideal macronutrient ratio is 40-50 percent carbohydrates, 30-35 percent protein, and 20-25 percent fat,” said Rachael.
“For your ectomorphic body type, include healthy fats and protein at every meal. This also allows you to recover faster from your training sessions.’
MESOMORPH
Mesomorphs can be quite athletic and quick to respond to exercise, meaning they build muscle easily.
They can lose weight very quickly, but also gain weight quickly. Usually they are of medium size.
If you’re a mesomorph, overdoing workouts like squats and lunges can easily lead to fat legs. So your goal here is to reduce body fat percentage and avoid exercises that will make your legs swell in the process.
What is the best diet for a mesomorph?
From a dietary perspective, mesomorphs look their best when they eat balanced macros — filled with 30-35 percent carbohydrates, 35-40 percent protein, and 30 percent fat.
Mesomorphs also need to watch their calorie intake, as they can easily gain weight if they eat too much sugar.
One of Rachael’s clients after taking the program
ENDOMORP
Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and it is a bit more difficult for them to lose weight. But it’s not impossible!
If you have an endomorph body type, your goal is to really focus on reducing overall body fat and completely avoiding workouts that can cause you to gain weight.
What is the best diet for an endomorph?
Endomorphs must eat a low-carb diet because their bodies are not very good at processing carbohydrates.
“Make sure most of your carbs come from fruits and veggies, and skip starches like pasta, bread, and rice,” Rachael said.
You should also keep your fat and protein intake high. Think of lean meat, oily fish, nuts, seeds and avocado.