There are three general categories of Male & Female body types: Ectomorph, Mesomorph, and Endomorph
Ectomorph Traits:
Small “delicate” frame and bone structure
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Diet & Training:
Fast metabolic rate and are very high carbohydrate tolerance
Unable to gain weight as easily
Due to High Carb Tolerance, Ectomorphs should eat a greater percentage of high carb foods in small portions all throughout the day.
Strength Training with limited Cardio is best for Ectomorphs
Mesomorph Traits:
Athletic build
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
Diet & Training:
Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. The macronutrient split for Mesomorphs of 40% carbohydrate, 30% protein, and 30% fat can work well. Try eating some higher carb/starchy carb foods in the morning, as well as during/post exercise to maximize muscle growth and fat burn.
Mesomorphs are naturally strong and respond quickly to exercise. It is recommended to engage in multiple weekly resistance training sessions; 3-5 days a week, using moderate to heavy weights with limited rest between sets.
Endomorph Traits:
Soft and round body
Gains muscle and fat very easily
Short & Stocky build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not as well defined
Diet & Training:
Endomorphs typically do best on a higher healthy fat and protein intake with carbohydrate intake at a minimum and mostly recommended to eat after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat. Endomorph are not very carb tolerant, the best approach is to avoid high carb/starchy carb foods unless after a workout (including breakfast).
Endomorphs gain weight very easily, the majority of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs should train using cardio as well as weight training 3-5 days a week.