by Matt Weik, BS, CSCS, CPT, CSN
Do you know what body type you have? If you’re a mesomorph, you have a naturally high muscle-to-fat ratio.
People with this body type generally respond well to weight training and find it easier to build and maintain muscle when compared to an ectomorph who seems to be able to eat as much as they want and lift as heavy as possible, yet never seem to put on any size at all (not even body fat).
Some say a mesomorph body type is the best to find yourself in as you may find it easier to lose or gain weight.
That said, we all have unique body types.
According to one popular theory, these can be divided into three main categories, and many of us might fit into one of them or even a combination of a few.
Each body type has its own special characteristics, especially when it comes to how easily someone gains weight or muscle and the natural shape of their physique.
In this article, we will dive deeper and discuss the mesomorph body type in more detail. If you have this body type, this article will help you maximize your full physique potential.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What is a Mesomorph Body Type?
Mesomorphs have naturally athletic builds that fall between two other body types:
- Ectomorphs
- Endomorphs
Their bodies typically feature broad shoulders, a narrow waist, and well-defined arms and legs, creating a balanced, proportionate appearance.
What makes mesomorphs unique is their body’s natural efficiency. They tend to build muscle easily, even with minimal effort, and maintain higher energy levels than other body types. Their metabolism also works in their favor, as they can lose fat and gain muscle more readily than others.
Mesomorphs seem to have won a genetic lottery. Their bodies respond rapidly to exercise and maintain an athletic physique without much effort at all.
Mesomorphs are strong and well-proportioned, often with a rectangular body shape and upright posture. Key traits are:
- Square-shaped head
- Even weight distribution
- Muscular chest, shoulders, arms, and legs
Mesomorphs can quickly lose or gain weight, allowing them to be flexible in their diet. However, this adaptability may require careful monitoring to maintain a desired physique.
Most professional bodybuilders have a mesomorph body type. Even before they started lifting, many possess a physique that looks better than those who have been lifting, even if they’ve never stepped foot in the gym.
What is a Mesomorph Diet?
People with a mesomorph body type naturally have an athletic build and find it easier to gain and keep muscle. While their diet needs may vary based on personal goals, the basic approach focuses on whole, unprocessed foods that support muscle maintenance.
The primary goal is to get enough protein, between 0.5-1.0 gram for every pound of body weight. The rest of their calories come from healthy carbs and fats. Mesomorphs can then adjust their diets based on their goals, which can be to maintain their weight, eat more to build muscle, or eat less to lose fat.
The Best Mesomorph Diet
People with mesomorph body types need a carefully balanced approach to eating. While they naturally build muscle easily, they can also gain weight quickly if they’re not mindful of their diet.
The American Council on Exercise states that mesomorphs generally need more calories than other body types and do well with higher protein intake.
The ideal meal plan follows a simple one-third rule: Divide each meal into equal portions of protein, vegetables, or fruits, and either whole-grain carbs or healthy fats.
For mesomorphs trying to lose weight, reducing portion sizes and calories is the way to go.
Those aiming to build muscle should eat more calories while still focusing on nutritious foods. The goal is to find the right balance that supports their natural body type while meeting their health goals.
Mesomorph Diet Breakdown
- Proteins: To maintain muscle mass and aid recovery, focus on lean sources like fish, chicken, eggs, and cottage cheese or plant-based options like tofu and beans.
- Carbohydrates: Choose whole grains such as brown rice and quinoa over refined options. For a healthier alternative, replace potatoes with sweet potatoes.
- Fats: Include healthy fats like ghee, avocados, nuts, and seeds for balanced nutrition.
- Supplements: Consider fat burners and L-carnitine to improve fat metabolism and energy. If you plan to build muscle mass, these can effectively complement a high-protein diet.
Mesomorph Bodybuilding
There isn’t a one-size-fits-all workout for every body type. Nevertheless, individuals with a mesomorphic body tend to look more muscular than those with other body types.
Below is what bodybuilding with a mesomorph body type would look like:
1. Weight training
- Mesomorphs benefit from weight training 3–5 days a week to build muscle.
- Perform 3–4 exercises per session, with 3 sets of 8–12 reps using moderate to heavy weights.
- Rest 30–90 seconds between sets.
- For muscle maintenance without bulk, opt for lighter weights and higher reps.
2. Cardio
- Aim for 30–45 minutes of cardio 3–5 times a week for fat loss.
- Include steady-state exercises like running, swimming, or cycling.
- Add HIIT workouts for maximum fat burn, and alternate intense intervals with lighter ones.
- For lean mesomorphs, reduce cardio to 2 sessions a week based on goals.
