Body types for men & women | Plan work out, diet & supplements

Body types for men and women

What are the usual body types for men and women?

There are three fundamental human body types: the endomorph, the mesomorph, and the Ectomorph. Regardless of what it might feel like at times, you’re not entirely bound to one category or another. Your lifestyle, genetics, background, and training style all play a part in how you look, and you can change it over time. Many of us have certain tendencies toward a group or another. Here’s what typifies each one.


  • An ectomorph will be thin and struggles to gain weight as body fat or muscle. They could eat piles of meals and remain to look the same, even when gaining muscular weight is their biggest target. People who battle to obtain muscle are often known as “hard gainers.”
  • Ectomorphs will have a lean build, long limbs, and minor muscle bellies. Even if an ectomorph handles weight, they might still look skinnier than they are, particularly in the calves and forearms.
  • Being an ectomorph does not mean you’re doomed to be weak, however. You can still get remarkably powerful, and you may be every bit as fit and healthy as someone who appears more prominent and more muscular. But if you want to gain weight, you’d better be prepared to eat as if you have never eaten before.


  • The mesomorph includes a middle-of-the-road build that takes the best of both worlds. They generally have broad shoulders, a narrow waist, comparatively thin joints, and round muscle bellies.
  • In short, if you’re a mesomorph, you get a natural propensity to be fit and comparatively muscular. Does this mean that you can do nothing, eat everything, and get away with it forever? Surely not–and you’re not always healthier than the other two kinds, either. But you might be able to “bounce back” from being out of shape more quickly than the other two body types, gaining muscle and burning fat with relative ease.


  • The endomorph tends to gain weight and keep it on. They may have more muscle than the other body types. Still, they often struggle to gain it with no considerable amounts of accompanying body fat. If you ever feel as if you get 5 pounds simply walking by a donut shop, you may be an endomorph.
  • That certainly doesn’t mean an endomorph can’t be healthy. They can be every bit as strong, healthy, and capable as the other two classes. They may have some substantial advantages because of their extra muscle mass. But if and when they decide to lean out, it is going to take challenging work!

Body types comparison chart

Narrow hips and clavicles Wide clavicles Blocky
Small joints (wrist/ankles) Narrow waist Thick rib cage
Thin build Thinner joints Wide/thicker joints
Stringy muscle bellies Long and round muscle bellies Hips as wide (or wider)
Long limbs than clavicles
Shorter limbs

Only you can say what your aims should be based on your body type. Many great bodybuilders started as either rail-thin ectomorphs or even endomorphs who struggled with their weight. They learned to overcome their natural tendencies and take control of their life, so can you! You might very well find that you have the most success if you use your body kind to your advantage.

Ectomorph: Eat a lot of protein and carbs, regularly lift heavy with good shape, and don’t overdo aerobic pursuits. Just because you are thin doesn’t mean that you’re healthy, so still take your daily diet and work-out seriously!

Mesomorph: Boost moderate weight regularly, and take part in aerobic activities frequently. Don’t worry about getting “bulky,” but watch out for morbidly obese gains.

Endomorph: You will benefit from using moderate weights and maintaining a relatively fast training pace. Obtaining your heart pumping each day with some form of activity is a good idea for wellness and calorie burn. If you find yourself doing a lot of work and still gaining weight, the solution is most likely in the kitchen.


Occasionally, you’re a little bit of this and a little bit of this. Just like most training applications, the right program for in-betweeners may be a mix, so it’s essential to know who you are.

An ectomorph may have naturally massive arms and self-identify as a mesomorph but be a hard gainer everywhere else.

In this case, the basic principles of instruction for ectomorphs should still be followed, using a de-emphasis on upper arm isolation, in favor of chemical exercises if balance is one of those goals.

Similarly, a mesomorph with naturally skinny arms might accidentally, in support of bulking-up those arms, pack extra torso weight where it is not desired.

Even endomorphs may have marginally thinner thighs and tighter glutes than usual because of their physique, viewing themselves as mesomorphs and bogged down carbohydrates without worry, with more fitting dietary consumption the thinner athlete.

The curse of these in-betweeners would be to see themselves somewhat less, favoring the entire body kind they’d want to be, and observing the wrong program. In-betweeners ought to know thyself and instruct so.

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Setting realistic weight-loss goals based on Body types for men & women.

Why weight loss goal must be realistically based on body type, body type is known as the physical shape or structure of an individual’s body. For an overweight person, it will be challenging to lose weight as the body will always have stored fat, and there are no quick ways to lose weight in this case.

People who are naturally skinny or have a body builder’s physique may have more chances to lose weight than those who are not naturally in this shape. But those with such body types should know that they cannot expect to shed a lot of pounds in a short period. They need patience and should put their effort and commitment to achieve their goal.

Those with a curvy body are also advised to think about weight loss goals as being unrealistic. The curvy body will always attract more attention than that with a straight body. Suppose you want to look like a model. In that case, you will need to spend money and undergo various training programs to make yourself appear attractive. You can also go for surgery to increase your confidence, but the cost and the fact that the surgery may not give you the body you desire.

Those people with a curvy body will also need to increase the amount of exercise they do. In this case, they can participate in gym training programs and regular exercises, helping burn the fats. If you are naturally this body type, you can eat the right foods and avoid fatty foods. That is a great way to lose fat and maintain a healthy body.

Body types and exercise, diet and lifestyle

Losing weight

If you are determined to lose weight, you can try any weight loss program. However, this article is not about losing weight but keeping a realistic target based on body types. But it is still essential that you set a specific goal before starting any exercise or work-out regimen. You have to know that every individual’s body will react differently to each exercise or work-out regimen. So, it would be best if you learned how your body responds before starting any program.

Lastly, the weight loss goal must be achievable. It would be best if you also were sure that you could stick to the routine. Some people lose weight quickly, but they have also lost everything along the way. You must have the determination to lose weight because it is vital for your health. Your lifestyle will also be affected if you do not have an idea of your ideal weight.

How to work-out for an Ectomorph

Considering the petite frame and bone structure associated with most ectomorphs, proper preparation and consistency are crucial. It is for building muscle building and carving out a solid and lean body. If you let down your guard, even for a brief time, you might locate your results vanish quickly. Center your work-outs around compound exercises such as Squats (front and back), Deadlifts, Bench-press, Pull-ups, and compliment those with bilateral exercises such as Bulgarian split squats, Dumbbell shoulder press, Dumbbell chest press, Single-arm bent-over row, etc.

Whenever it’s always a good idea to use a combination of different rep ranges for more excellent all-around health and functionality, prioritize muscle failure for growth over the 8-12 rep range.


If your goal is to get swollen, keep cardio to an absolute minimum, at least at the first stages. Anything that burns off additional calories as soon as your attention is muscle gain can curtain your attempts. If you can not live without your morning runs, make sure to eat something ahead and take a BCAA supplement to prevent muscle breakdown.

Meal plan for ectomorph

How to eat for Ectomorph

 Ectomorphs tend to get a speedy metabolism, which can cause envy from a lot of people. The reality, however, is that it may be a real struggle, especially when needing to consume so much can feel more like punishment than a reward.

Aim for 6-8 meals a day, and be sure to find a good dose of protein before bed to reduce muscle catabolism (muscle and tinnitus loss) during the nighttime.

Prioritize carbohydrates at every meal (approximately 50-60% of your calories) and consume lots of calorie-dense foods like nuts, greek yogurt, avocados, olive oil, and full-fat dairy if you’re a smoothie guy, chuck in a number of the above ingredients for added calories without the excess chewing! You can not overeat as an ectomorph so go wild.

Nutritional supplements for an Ectomorph

While I would never recommend supplements to replace a healthy and balanced diet, they may benefit Ectomorphs. If you are eating a well-rounded and balanced diet, but the thought of another serving of white rice, broccoli, and chicken breast is sufficient to make you dry, a protein powder and carbohydrate supplement can be a great way to assist you in hitting your macronutrient targets for the day.

Pre and post-workout goal to get a 3:1 ratio of Carbs to Protein.

How to work-out for a Mesomorph

With the ability to build muscle and burn fat relatively quickly, Mesomorphs tend to get a bit genetic benefit (over the other two body types) plus a bit more leeway regarding their training program.


Work-outs should be a moderate length (around 60 minutes) and focus on compound exercises that promote maximum muscle recruitment. For optimum muscle growth, most exercises should prioritize muscular failure within the 8-12 rep range. It’s also essential for Mesomorphs to integrate lower reps (3-5) for strength gains at the start of work-outs and higher repetitions (12+) and clever training techniques like drop and pause sets work-outs to burn the muscles indeed and keep that metabolism revved up.

Keep rest times between sets in line with the corresponding rep ranges you are using.

Nutritional supplements for an Ectomorph
Nutritional supplements for an Ectomorph


Mesomorphs can be more prone to fat profit or even diligent, so make sure to incorporate some aerobic work-outs into your routine, especially when you’re trying to lean up. For optimal fat-burning conditions, maintain your aerobic sessions to about 30-60 minutes and at a moderate intensity (approximately 60-70% of your maximum heart rate).

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To compute your best fat burning zone: take your age and subtract it from 220, then take 60-70percent of this amount.

How to eat for mesomorph

Since Mesomorphs can be prone to fat profit if not careful, it’s important not to go overboard when it comes to food, mainly carbohydrates. In general, Mesomorphs respond better to higher-protein diets. That said, your macronutrient split should be relevant to your particular goals at any particular time. Higher carbs and lower fat when bulking up, the opposite when cutting.

How to eat to get a mesomorph

Nutritional supplements for a Mesomorph

To stop muscle breakdown enhance your body’s fat-burning potential, you might want to take into account a Fat burner and BCAA supplement before your cardio work-outs.

Post strength training, target to get a 2:1 ratio of carbs to protein for optimal recovery.

How to work out for an Endomorph

As Endomorphs tend to get fat relatively quickly, building muscle while reducing fat gain should be the primary focus of your fitness program.


 That means 4-5x strength training sessions per week, focusing on compound exercises that amuse and create the greatest bang for your dollar. Work-outs should prioritize muscular failure in the 8-12 rep range for optimal muscle growth and high repetitions (12+ reps) towards the end of your work-outs to maintain your metabolism energized up.

Maintain your rest times brief (30-60 minutes ).


That is where an Endomoph’s training program will most likely differ from the other two body types. Cardiovascular activities will be vital to making a calorie deficit to promote a wholesome body composition and maintain body fat to a minimum.

When it comes to your aerobic training, the two most Well-known options for Endomorphs are:

1. Perform your cardio work-outs at the end of your strength training routine. By hitting strength training, to begin with, you deplete your body’s glycogen stores so that when it’s time to do your cardio, your system will have to tap and convert fat for fuel to sustain your fitness regimen.

2. First thing in the morning at a fasted state.

So research is coming out to suggest that fasted cardio could be the best solution for fat burning. Fat stores tend to be the most easily available after glycogen. That can help optimize fat burning further.

Notice: As Endomorphs are the most likely of the three body types to put on weight, it is imperative to stay physically active. While you may be smashing your work-outs, it will likely be a genuine struggle to maintain healthy body composition if you have a very sedentary job or lifestyle. I know it’s a lot but try to make sure that you’re doing something active every day. What is it? Does it work? Is it appropriate for me?

How to eat for an Endomorph

Regrettably, Endomorphs tend to be sensitive to insulin, so it’s important to keep carbohydrate intake low. Just enjoy the balance along with the fine line between how much you eat for muscle increase while minimizing fat storage. The balance between the macronutrient divide and carbohydrate consumption may significantly affect the look and texture of your body.

Different Body types and work out
Different Body types and work out

Supplements for an Endomorph

To prevent muscle breakdown, enhance your body’s fat-burning potential. You may wish to take into account a Fat burner and BCAA supplement before your cardio work-out.

What Lifestyle Should an Endomorph Follow?

Endomorphs are those who have a lot of body fat but very little muscle mass. It does not mean they are obese. But they tend to reach there if they don’t take precautions. In their case, the combination of having a large amount of fat on the body and small amounts of muscular tissue would make them an ectomorph. An ectomorph is most often described as having “little meat.”

The main goal of people with these body types is to increase their lean body mass. Many people believe that the only way to accomplish this is by dieting so heavily. That would be like a member of the “fits only” crew at the gym. Yes, it’s essential to eat right and work-out, but the Ectomorph also needs to eat the right foods and get some good rest during the day. They don’t need to eat five big meals a day, but they can have six or more small meals throughout the day. By providing their body with a consistent food source, the Ectomorph will begin to slim and become more fit.

Find a mentor

One of the critical things to remember about following the lifestyle an endomorph should follow is to find someone who will be supportive and help get through the tough times. There may be times when the ectomorph personality may rebel and become argumentative. 

If someone is busy at job and other tasks, they can see extra pounds every six months. That’s just part of growing up, but when the Ectomorph gets stuck in his ways, he will most likely shut down and not try to change. Finding a strong role model, listening to him, and understanding what he’s going through will go a long way to helping the endomorph come to terms with his lifestyle changes. Changing his lifestyle may be challenging, but staying in his comfort zone will always be better for him than becoming a more flexible individual.

Food Supplement needs for body types ( Ectomorph & Mesomorph)

If you’re looking to build lean muscle mass and get stronger in the gym, you must start thinking about what food supplements you should be taking to help you. A lot of people do not know the difference between a good food supplement and a useless one. Supplements should help supplement what you’re already eating and not replace everything you’re already doing. Here are some tips on what food supplements are suitable for a well-built man.

Protein: If you want to build muscle mass, then you need the right amount of protein. Whey protein is a perfect example of this. Whey protein can take care of all your body-building needs and is an excellent food supplement to consider if you want to build lean muscles fast. Fish oil is also a good option. Protein helps build connective tissues and other molecules that allow the body to function better.

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Complex carbs: You can find some good examples of these food supplements for a well-built man in brown rice, millet, and barley. These can give you the energy that you need to keep your body running and building. They can also be helpful as a meal replacement or a post-workout meal. Other things like bananas and apples can also be used as a food supplement for a well-built man if you want a boost of energy.

Food Supplements for Endomorph Body types
Food Supplements for Endomorph Body types

Food Supplements for Endomorph Body types

The supplements are meant to provide your body with the nutrients needed to maintain healthy body weight. There are many foods that your body can get. Still, if your body doesn’t get the necessary nutrients it needs, you will be at risk for illness and disease that can cost you a lot of money and even your life!

You must realize that your diet is not enough to provide your body with everything you need. You may eat foods that are good for you and will help you maintain reasonable body weight. Multivitamins, Fish oil, Probiotics are good to start when you are in your 20s. When you reach 30, you may choose harmless supplements like Vitamin D, Vitamin B12 & Glucosamine.

There is no way that you will not get enough calories, proteins, and fat each day to keep yourself alive. Suppose you slightly overweight. In that case, you need to use a product that will give your body the nutrition required to continue living and fighting. You need supplements to increase your metabolism and energy based on body types.

There are some food supplements on the market today that are specifically useful to meet Endomorph body types for men & women. Your doctor may prescribe some exercise programs to help you follow to ensure that you get the correct type of nutrients that your body needs.

What is an ideal ectomorph meal plan?

Breakfast meal – Banana with seasonal berries smoothie with 348 calories) or a French Toast with a Total Calorie count of 315 calories

Brunch Snack – A handful of dried fruits and nuts (350 calories)

Lunch meal – Red meat stews of 300 calories or below with a side salad or portion of vegetables within 122 calories

Evening Snack – Chocolate, Banana and seasonal berries smoothie within 200 calories

Dinner meal – Cooked Brown rice of 332 calories with a light chicken dish of 237 calories

Pros of Ectomorph Diet

  1. Ectomorphs do not have to watch their calorie intake
  2. The body type has a fast metabolism
  3. Their body type is genetically bestowed with superior aerobic ability.
  4. Can drop fat very fast

Cons of Ectomorph Diet body types

Cons of Ectomorph Diet

• Ectomorph body types are stimulating gainers as they have low muscle-building potential. It is challenging for them to put on any more lean muscle mass.

  1. Narrow shoulders
  2. Small bone structure
  3. Fast metabolism means burning off calories like a forest fire.

What is an ideal mesomorph meal plan?

These body types need a diet with a well-balanced meal plan. (40 % carbs, 30 % protein, 30 % fat). The best thing is to focus on whole grains and starchy carbs, wholesome fats, along protein-rich foods. It will provide the required energy for exercise and nutrients for muscle restoration. These body types can also eat more calories than the other body types. It is because their higher % of muscle means a faster metabolism. Here are the recommended foods on a mesomorph diet.

Dairy Meat and Fish Fruits and Vegetables Nuts and Seeds Grains and Starchy Vegetables
Yogurt Fish (salmon, tuna) Berries Nut or seed butter Sweet potato
Cottage cheese Chicken Apples Almonds Lentils
Lean steak Pears Cashews Beans
Turkey Oranges Pistachios Quinoa
Eggs Avocado Pumpkin seeds Brown rice
Protein shake Cauliflower Sunflower seeds
Green beans
Brussels sprouts

Breakfast meal- Yogurt parfait made with cinnamon, pumpkin, pecans, and raisins

Brunch Snack- 2 hard-boiled eggs with strawberries

Lunch meal- Vegetable salad, baked sweet potato, avocado tossed with vinaigrette.

Evening Snack- Beetroot Hummus and crudités

Dinner meal- Stir-fry Chicken & vegetable over steamed brown rice and crushed peanuts

What is an ideal Endomorph meal plan?

Endomorph body types have a slower metabolism rate. They don’t burn calories as quickly as other body types like ectomorphs and mesomorphs. Therefore, extra calories are more likely to transform into fat. They might also be less tolerable to carbs. The best diet for these body types may be higher protein & fat intake and a lower carbs intake, as a paleo diet. This kind of diet can assist them in losing body fat while maintaining their energy level up.

  • Breakfast meal-Avocado, kale, banana, and apple smoothie with almond milk.
  • Brunch snack- A glass of orange juice
  • Lunch meal- Mixed salad leaves with fried seabass, pumpkin seeds, and an olive oil dressing.
  • Evening snack- Carrot and coconut soup
  • Dinner meal: Roast chicken with onions, cauliflower, and rosemary stuffing.

Good sources of fats and proteins include:

  • All nuts, mainly macadamia nuts
  • olive oil
  • Lean beef
  • Free-range egg yolk
  • fatty fish like Salmon
  • Cheese

You don’t need to avoid Carbs as they are an excellent source of energy. Removing carbs from your diet can trigger drowsiness and weakness. If too intense, a low-carb diet can also lead to gastrointestinal obstacles and ketosis. The method is picking the right kind of carbs. Focus on complex carbs like vegetables, including starchy vegetables like yams and tubers, legumes, low carb grains, and fruits.


Men and women need to know their body types based on which they can plan up their work-out, diet, supplements, and lifestyle. The following Calculator may help you to determine the body type you have. 

Body Shape Calculator

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