Mesomorph Body Type: Diet & Bodybuilding Guide

Have you ever looked at another person and wished you had their body? Maybe they put on muscle easily, or they don’t seem to have much extra body fat. 

Do you feel like some people can eat whatever they want and not gain weight? Whereas you look at food and swear you just gained a pound. 

The way your body processes and uses fat and the ease to which you can gain muscle comes down to body type. Today, we’ll discuss the mesomorph body type.

This body type tends to have a rectangular frame. They can gain muscle easily and also gain or lose weight with relative ease. They tend to have a longer torso with shorter limbs, and shoulders wider than their hips.

Mesomorphs dominate in sports, especially ones that require explosive power and speed. Their higher percentage of fast-twitch muscle fibers helps them gain muscle easier than other body types. 

Here are some famous mesomorphs, including a few from the Golden Era of bodybuilding:

• Jay Cutler
• Larry Scott
• Mike Mentzer
• Terrel Owens 
• Arnold Schwarzenegger
• Chris Hemsworth
• Mark Wahlberg
• Janet Jackson
• Terrell Owens

The mesomorph body type is one of three main somatotypes created by psychologist William Sheldon. Back in the 1940s, he determined that each body type fell into one of these categories: ectomorph, endomorph, and mesomorph.

You can be dominantly one body type while also exhibiting traits of another body type. Your body type has been said to also include specific personality traits, though this isn’t a hard rule.

Today, we discuss the mesomorph body type’s ideal bodybuilding and diet guide.

The Mesomorph’s Guide to Bodybuilding

When it comes to working out, the mesomorph body type has it easier than others. Mesomorphs are able to gain and lose weight more easily than other body types. They also naturally have more muscle mass.

Your goals for your body will dictate how you spend your training time. Over time, your bodybuilding needs may change, which will also change your workout routine.

Reduce Body Fat

If your goal is to lose some body fat, focus more on cardio than weight lifting. Cardio will help burn body fat better than lifting weights. You may also lose some muscle mass in the process, but as a mesomorph, you’ll be able to rebuild quickly.

Cardio should be done for at least 15 to 30 minutes three to five times each week. To keep from getting bored or unmotivated, switch up your sessions with different types of exercise.

The male and female mesomorph body type will respond best to HIIT type workouts. High-intensity interval training will help you burn the most body fat in the shortest amount of time. You may even consider the Tabata method of HIIT, which gives you an intense workout in just a few minutes a day.

While HIIT is generally the most effective for mesomorphs, you should still incorporate a steady-state cardio workout or twice per week. Dividing up your cardio sessions between slower-paced steady-state and HIIT will reduce injury risk and overtraining.

Forms of steady-state cardio:

• Walking 
• Jogging
• Biking
• Swimming 
• Hiking (depending on route, this could also be considered HIIT with challenging trails)
• Yoga 

Forms of HIIT:

• Tabata
• Spin classes
• Battle ropes sessions
• Sprints 
• Circuit training
• Crossfit
• Boot-camp sessions

HIIT workouts are flexible; they require periods of high and low intensity with as little of a break as possible. Create your own or take a class to gain the benefits of this type of cardio.

Build Muscle

If you’re looking to build muscle, you’re in luck. The mesomorph body type is already ahead of the game compared to the ectomorph and endomorph body types.

The best way for the mesomorph body type to build muscle is to lift moderate to heavy weights. Maintain a schedule of four to five days per week, with sufficient rest in between lifting sessions.

Aim for three sets per exercise, with at least eight reps per set. Rest between sets should be no more than 60 seconds, up to 90 seconds the heavier you lift.

The choice is yours if you want to focus on one muscle group per session or do a full-body workout. However, you’ll likely see better muscle gains more quickly the more you work a muscle group.

To keep body fat at bay, don’t forget to include cardio as part of your weekly fitness routine. Two to three sessions per week are all you need, and these sessions can be built in as warm-ups.

Improve Strength and Stamina

You may be happy with your muscle growth right now, and instead prefer to focus on building strength and stamina. If this is the case, your workout routine will differ from a mesomorph looking to build muscle.

Aim for higher reps and sets with lighter weights. Performing bodyweight-only exercises will help you improve your stamina and strength without affecting muscle mass.

You could also incorporate different techniques into your lifting sessions. Adding circuit training or supersets will break up your lifting schedule and help you meet your goal.

Just like with building muscle, you’ll still want to incorporate a few cardio sessions each week to avoid unwanted body fat.

Next, we’ll discuss the best diet to help you meet your goals.

The Mesomorph’s Diet Guide

The mesomorph body type must pay attention to their diet and macros if they want to avoid packing on the pounds. Maintaining a balanced diet will help build muscle and keep body fat at bay.

As the body type with the most muscle mass, mesomorphs tend to need higher calories in their daily diet. According to the American Council on Exercise (ACE), mesomorphs do well with high-protein diets.

To determine how many calories you should eat each day, you’ll first need to calculate your TDEE. The total daily energy expenditure is different for everyone and is the basis used to determine calories needed.

Now, you’ll need to calculate your caloric needs. Here are a few articles to help you:

• How many calories do I burn in a day?
• How many calories should I eat in a day?
• Count your calories

When eating your meals throughout the day, divide your plate into thirds. You want an even amount of all three macronutrients: fat, protein, and carbohydrates.

Eating a nutrient-dense, whole food diet will prevent excess body fat much better than a less healthy diet plan. Choose your foods wisely if you’re worried about body fat.

Here are some ideas of foods to include in your mesomorph diet.

Fats

Avoid saturated and trans fat foods, which include empty carbs and can be full of sugar. This includes processed foods like: 

• Candy
• Baked goods
• Fried foods
• Desserts
• Breads (except whole grain) 

Instead, opt for healthy fats, which are mainly monounsaturated and polyunsaturated fats. These foods include:

• Avocado
• Nuts
• Seeds
• Olives
• Sardines
• Salmon
• Coconut oil
• Olive oil

Cheat meals are okay in moderation, but if you want low body fat, make them an occasional snack.

Protein

Be sure to include protein at every meal to aid with muscle building, repair, and recovery. 

Examples of healthy proteins are: 

• Poultry
• Fish
• Lean red meat
• Eggs
• Legumes
• Beans
• Greek yogurt

Depending on your protein intake, you may want to include protein shakes to make sure you’re getting enough. If you’ve eaten recently, you can enjoy your shake after a workout. If you haven’t eaten, you may want to drink your shake before your workout.

Vintage Brawn™ includes all three protein sources in one delicious serving. Get 24 grams of protein in each serving to help you reach your protein macros and build muscle. You can also make some great tasting protein shakes; we’ve got a few recipes you may want to try.

If you find that you’re gaining too much body fat, you may want to consider a high-protein, low-carb diet. Eating this way will help you build lean muscle mass without excess body fat.

Now, let’s look at the best way the mesomorph body type should workout to meet their body composition goals.

Carbohydrates

The last third of your plate should consist of carbohydrates. You want carbs that are full of nutrients and fiber, to keep you fuller longer without having to eat too many calories.

Include in-season fruits and vegetables whenever you can. If you have farmer’s markets in your area, consider purchasing your produce there for in-season finds. Citrus fruits and berries are always a good choice if you want to lose weight or avoid gaining.

Aim for whole grains instead of less healthy options like white flour, grains, pasta, and bread. Instead, choose these types of carbs:

• Quinoa
• Barley
• Oats
• Brown rice
• Couscous
• Bulgar 

Choose carbs with as little processing as possible and with little to no added sugar. Eating carbs right before a workout will increase glycogen stores, which are depleted when working out.

Having adequate glycogen to convert into energy will reduce the chance of muscle mass breaking down to energize your workout.

Wrapping Up

The mesomorph body type is ideal for athletes whose profession requires speed, power, and agility. They can gain muscle easily but can also gain body fat easily too, so they need to be careful about their macros.

Many bodybuilders have a dominant mesomorph body type that helps them show well in competitions. They are able to manipulate bulking and cutting phases to give them an edge over the competition.

Your weekly workout routine depends on your body goals. If your goal is to lose weight, you’ll want to focus on cardio more than weight lifting. Building muscle requires frequent heavy lifting sessions while building speed and stamina require lighter weights.

Eat an equal diet of carbs, healthy fats, and protein. Higher-protein diets with fewer carbs also work well for this body type. Knowing your body type can help you meet your body goals and make it easier to succeed.

Do you know your body type? Are you a mix of more than one? Do you eat and workout according to your body type?