Somatotypes (2)

1. Somatotypes

2. The Ectomorph
This person is naturally thin with skinny limbs and prefers or is potentially
good at endurance exercise.
The ectomorph is usually thyroid dominant which equates to a fast metabolic
rate.
This person is better at tolerating a high carb diet and is usually the one
looking to "put on weight" or more appropriately gain muscle, increase size
and strength. This person wants to maintain a decent body weight to
compliment high volume exercise.
25/55/20

3. The Mesomorph
This person is naturally muscular and athletic. He/she likes to do resistance
training and would typically have a lean appearance.
Usually this person has good testosterone and growth hormone levels.
This type does moderately well with carbohydrates. Typically the
Mesomorph wants to continue to build muscle and maintain a low body fat
percentage to enhance athletic performance.
30/40/30

4. The Endomorph
The Endomorph is a naturally broad and thick person and prefers strength
exercise as part of his/her routine.
The metabolic rate of the Endomorph is slow and very insulin dominant and
does not tolerate carbohydrates (starches) very well.
The typical goal of this person is to lose body fat especially in the abdominal
and lower back region.
35/25/40

5. Hybrid Types
• ecto-mesomorph
• endo-mesomorph
• ecto-endomorph

6. What would I look like?

7. What is your priority?
• Muscle gain?
• Fat loss?

8. Muscle gain?
The Ectomorph way
The Ectomorph way

9. Fat loss?
The Endomorph way
The Endomorph way

10. Carbohydrate rules
Ectomorph
Ectomorph
• Include sugary carbs during/after each
exercise session.
• Can eat starchy, whole grain, unprocessed
carbs at every other meal
• Eat veggies and fruits (3:1) at each meal
• Carb tolerance is excellent
With a protein to aid protein synthesisWith a protein to aid protein synthesis

11. Carbohydrate rules
Mesomorph
Mesomorph• Include sugary carbs during/after each
exercise session.
• Can eat starchy, whole grain, unprocessed
carbs at breakfast and post-exercise and in
moderation for the rest of the day
• Eat veggies and fruits (4:1) at each meal
• Carb tolerance is moderate

12. Endomorph
• Eat any starchy/sugary carbs only after
exercise session.
• Eat veggies and fruits (5:1) at each
additional meal
• Carb tolerance is poor
only if the intensity was great!only if the intensity was great!
insulin dominantinsulin dominant

13. Thank you!