Mesomorph Body Type Diet and Workout Guide

Knowing your client’s body type can help you determine the style of training and diet that’s best for their goals. Here we’ll review the basics of body types and dive into the mesomorph body type specifically.

How Do the Body Types Differ?

There are three different body types—mesomorph, ectomorph, and endomorph—though clients often find that they have characteristics of more than just one type. 

• Mesomorph body type: "V" shape frame in the torso, gains muscle more easily, fast metabolism

• Ectomorph body type: tall and lanky body shape, likely has a high metabolism and has difficulty putting on weight

• Endomorph body type: pear-shaped body, more likely to store fat and have a higher body fat percentage

Each body type responds better to different styles of training and nutrition to build muscle and lose excess body fat. So whether you have a mesomorph, ectomorph, or endomorph body type, your workout routine will be different. 

Mesomorph Body Type

Clients with a mesomorph body type generally have a medium frame and develop muscle easily. Mesomorph body types exhibit broad shoulders and a narrow waist.  If bodybuilders could choose their body type, most would prefer a mesomorph body type. The even weight distribution and muscular chest, shoulders, and legs are attractive features. 

The ability to develop muscle easily is what makes the mesomorph body type naturally prone to a low body fat percentage. Mesomorphs typically don’t have trouble gaining or losing weight when needed. Although their bodies do have the ability to gain weight easily, which means it’s important to have a well-balanced diet. This is crucial for promoting muscle growth and avoiding unwanted fat gain. 

Due to the amount of muscle mass that mesomorphs are able to build and preserve, they often don’t have issues with eating. Just as they have the ability to gain weight easily, they can often lose weight rather quickly. If clients are looking to increase skeletal muscle mass and body size and decrease body fat, then this body type is advantageous. On the flip side, if clients who have a mesomorph body type are looking to remain lean and thinner, the frame of this body type might make it challenging. 

Diet and cardio are two training elements mesomorph body types need to focus on. Let’s take a closer look at the best workout plan and calorie intake for the mesomorph body type.

Learn more: Diet and Workout for the Ectomorph Body Type

How to Train a Mesomorph

Mesomorphs are more prone to building muscle mass. This means strength training, diet and cardio are imperative for those looking to stay lean or lose weight. There are many ways for the mesomorph body type to burn fat and keep muscle. To improve body composition this way, it involves consistent cardio sessions. Cardio, calorie intake, and protein consumption ensure mesomorphs avoid excess fat gain. 

Training each week should incorporate at least three low-intensity steady-state cardio sessions. These cardio training sessions should last for at least 30 minutes and no more than 45 minutes. What if your client would rather perform high intensity interval training or HIIT workouts? You can lower the number of cardio sessions per week to make sure they lose weight efficiently. Your goal should be for clients to lose body fat and preserve or build muscle. Too much cardio can lead to overtraining or muscle atrophy. 

To ensure this process is successful, mesomorphs need strength training and weight lifting. A mesomorph has a naturally strong body, which requires lifting heavy weight with minimal rest. Completing five weight training workouts each week while targeting each muscle group is sufficient for an effective workout routine. 

This is enough training for optimal muscle growth, weight gain, and muscle repair. The weights or load used during each workout should remain moderate to heavy. Clients should aim for 8-12 reps of at least four exercises per muscle group. Rest includes approximately 60-90 seconds in between each set.

The Best Diet for Mesomorphs

The mesomorph body type represents a specific skeletal frame. Unfortunately, clients have no choice on which body type they have. You also cannot train or eat a certain way and suddenly change your body type. What you can do is adjust your calorie intake or diet plan to help improve body composition and maintain a healthy weight.

Some clients with a mesomorph body type might want to remain lean and thin. While others might want to take advantage of their skeletal frame and bulk up. Mesomorphs gain muscle mass and weight easily. If that is their goal, it requires them to have a higher calorie intake in their diet. This is where carbohydrate, healthy fat, and protein intake must be prioritized.  

Protein sources such as eggs, meats, fish, and yogurt are important for a mesomorph diet. Fruits and vegetables are also a part of all healthy diets and should be consumed. Carbohydrate intake should be monitored depending on the client’s goals. Though carb sources such as brown rice, quinoa, oatmeal, and potatoes fuel the body for workouts, muscle growth, and weight gain.

Clients looking to remain lean and thin should monitor carb intake to be lower than those looking to gain weight. To achieve a lean appearance or work toward weight loss, you must ensure fat loss and muscle growth still occurs. To do so, increase protein intake to make up for the difference in nutrients. 

Healthy fat sources are just as important. Choose fat sources in balanced quantities. These include coconut oil, olive oil, avocado, nuts, and seeds. 

Takeaway: Training and Nutrition for Mesomorphs

Knowing your body type is crucial to achieving results. Most importantly it determines how to approach your diet and workout plan. Mesomorphic body types need more calories and protein to maintain and build muscle mass. The same is true for achieving a low percent body fat. 

With a mesomorph body type, you must train heavy to induce muscle hypertrophy and bulk up. This includes those looking to lose weight and lean out. Nutrition can be adjusted accordingly, whether it be increasing protein and lowering carbs, or increasing both. 

If you love the science and technique behind crafting a defined body, be sure to check out the ISSA Bodybuilding Specialist Certification. You’ll learn how to master the tools and techniques to help shape your clients’ bodies.