First things first, I need to apologise for the lengthy amount of time you’ve had to wait for this post – life has been hectic over here in Australia so I’ve only just got round to doing it (it doesn’t help that I don’t have a laptop or wifi at home)! In my previous post I discussed the 3 different body types: ectomorph, mesomorph and endomorph – I went through the differences between these body types in terms of composition and physique. Now I am going to tell you the sorts of diets these different body types should typically eat if they are looking to gain muscle, although obviously everyone is different and some bodies may react to certain foods differently to others. I also mentioned how you can be a combination of two different body types, and therefore you might need a combination of two different types of diets. What’s important is finding out what works for you.
An ectomorph tends to need a diet high in calories due to their fast metabolism and difficulty putting on weight, particuarly an ectomorph that wants to gain muscle. They need a mixture of carbs, fats and proteins. Ectomorph’s can still eat carbs such as oats, sweet potatoes and brown bread/brown rice, as well as fats such as nuts, oils and avocados. If weight lifting, they should also eat approx. 2g of protein per kilo of weight in order to make it easier to gain weight/muscle.
Mesomorph’s are extremely lucky in that their body tends to respond well to all kinds of foods and diets. They should eat a moderate amount of complex carbs (sweet potato, brown rice) as well as lots of protein. A basic guideline for mesomorph’s is to eat a plate of food which is 40% carbs, 30% protein and 30% fat e.g. a moderate amount of each food type in every meal. Their diet doesn’t need to be particularly low-calorie or overly high-calorie.
Endomorph’s need a low-carb diet, and should definitely steer clear of starchy carbs such as white rice. pasta, bread and potatoes – the carbs in their diet should mainly come from vegetables. They should have a high protein intake in order to feel full and should stay away from sugar at all costs. Green tea is great for endomorph’s as it helps with the fat burning process.
As I mentioned above, if your body is a combination of two different body types you will need to adapt the diets above. For example, I am a mesomorph/endomorph. My diet tends to be low-carb (due to the endomorph part of my body type) in order to prevent putting on weight in the form of fat. However, I also eat a lot of healthy fats and high protein due to my body’s ability to gain muscle easily. As I said before, different diets work differently for different people so the best option is to experiment until you’ve reached your optimum diet.
I hope this has helped clear up any confusion some of you may have had with regards to the right diet for you. Over the past week I have been experimenting with some delicious recipes that I will be sharing with you very soon. Watch this space…. (if you want to keep up-to-date with my blog posts, you can choose to follow this blog on the right-hand side of the page and you will receive an email notification every time I post something new).