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Mesomorph is one of the types of body type, which represents the body pattern in which the person is usually thinner, has more muscles, more developed upper limbs and lower percentage of fat.
People with a mesomorph body type also have a faster metabolism and have an easier time maintaining and gaining muscle mass.
Although not having to follow restrictive diets to lose weight or gain muscle mass, mesomorphic people can also gain body fat, so it is important to maintain a balanced diet, prioritizing he althy fats, fresh fruits and vegetables, whole grains, legumes and lean proteins.
Mesomorph Characteristics
Some of the physical characteristics of people who have the mesomorph biotype are:
- More muscular body;
- Most developed upper limbs;
- Slimmer body;
- Women usually have more athletic bodies and slimmer waists.
In addition, people with the mesomorph biotype find it easier to maintain and gain muscle mass, have a faster metabolism, lower percentage of fat and easier to lose weight. See how to identify your body type.
How to know if you are mesomorph
To know if you are a mesomorph or if you have any other body type, answer the following questions in the following test:
- sex=male"' > Male
- sex=female"' > Female
- I think I need to gain weight and I'm struggling to gain weight.
- I don't think I need to gain or lose weight.
- I think I need to lose weight and I'm struggling to lose weight.
- My arms and legs seem to have some muscle and are defined.
- My arms and legs are thin and seem to lack muscle.
- I have no belly fat.
- I have belly fat.
- My arms and legs are bulky, and don't look like they have muscle.
- My arms and legs seem to have some muscle.
- I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
- I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
- I have a small waist, but my arms and legs seem to have some muscle and are a little defined.
- I have a small waist, small breasts, and my arms and legs are thin and/or seem to lack muscle.
- I have a belly, but my arms and legs seem to have some muscle and are defined.
- I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
- I have a belly, but my arms and legs seem to have some muscle and are defined.
- I have a pear-shaped belly and/or hips. My arms and legs seem to have no muscles and are rounded.
- High-fat foods such as fried foods, margarine, pizza, bacon, chips and hamburgers;
- Sausages,such as sausage, sausage, loin, ham, bologna and salami;
- Foods high in sugar such as ice cream, cakes, jellies, candies, chocolate and cookies;
- Refined cereals,such as white rice, white bread, white pasta;
- Processed foods, such as packaged cookies, instant noodles, soft drinks, ready-made sauces and seasonings and fast food foods.
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The mesomorph is a body type where it is usually easier to lose weight and gain muscle mass.
Mesomorph: what it is, characteristics and diet (with menu)
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The ectomorph is a body type where people tend to be thinner and thinner and have a faster metabolism, losing weight easily and having more difficulty gaining weight and muscle mass.
Ectomorph: what it is, characteristics and diet (with menu)
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Endomorph is a body type where people generally have an easy time gaining muscle mass, but also have a slower metabolism, having difficulty losing weight.
Endomorph: what it is, characteristics and diet (with menu)
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We always recommend going through an evaluation with a nutritionist, or a physical education professional, to better check your body measurements, such as skinfolds, weight and circumferences, allowing you to better identify your characteristics and your biotype.
How to diet
To maintain muscle mass and avoid gaining body fat, a mesomorphic person's diet should be balanced, prioritizing lean proteins, fresh fruits and vegetables, whole grains, he althy fats, legumes and tubers. Discover a guide to maintaining a balanced diet.
It is recommended to have 5 to 6 meals a day, containing 0.8 to 1.2 g/kg of body weight of protein per day, limiting the intake of fats to a maximum of 30% and carbohydrates in the maximum in 50% of the total caloric value of the diet.
The following table provides an example of a 3-day diet menu for people with the ectomorph biotype:
|
Meal |
Day 1 |
Day 2 |
Day 3 |
|---|---|---|---|
|
Breakfast |
1 cup of green tea + 1 tapioca made with 4 tablespoons of tapioca, 1 tablespoon of flaxseed and 2 medium slices of Minas cheese + 1 small tangerine | 1 cup of coffee without sugar + 1 wholegrain French bread + 2 medium slices of ricotta cheese + 1 fresh plum | Oatmeal porridge made with 1 cup of plant-based milk (rice, oatmeal, coconut), 2 tbsp thinly flaked oatmeal, ½ chopped silver banana and 1 tbsp cinnamon powder |
|
Morning snack |
1 medium kiwi + 2 walnuts | 1 medium banana + 1 tablespoon of natural peanut butter | 1 small slice of watermelon + 2 Brazil nuts |
|
Lunch |
3 col boiled sweet potato soup + 100 g grilled salmon + 2 col. boiled pumpkin soup + 1 dessert plate of lettuce salad, tomato, coriander leaves and arugula seasoned with 1 tablespoon of olive oil + 6 strawberries | 3 col. quinoa soup + 120 g of stewed chicken with 3 col. okra soup + 2 col bean soup + 1 col, boiled carrot soup, seasoned with 1 col olive oil dessert + 150 ml sugar-free homemade lemonade | 1 saucer of whole-wheat pasta with homemade bolognese sauce made with 1 tomato, fresh herbs and 3 tablespoons of ground beef + 1 dessert plate of lettuce, spinach, onion and tomato salad, seasoned with 1 tablespoon of olive oil + 1 small guava |
|
Afternoon snack |
2 tbsp mashed avocado and seasoned with s alt and pepper + 2 corn tortillas | 120 g of low-fat yogurt with 1 tbsp of flaxseed flour and 1 tbsp of honey | 100 ml soy milk + 6 grapes |
|
Dinner |
3 tbsp wholegrain rice + 120g grilled lean beef steak + 4 tbsp cooked eggplant soup + 1 saucer of spinach, lettuce and bean sprouts salad, seasoned with 1 tbsp olive oil | Salad with: 100 g of grilled chicken strips, 1 dessert plate of green lettuce salad, purple lettuce, tomato and arugula, 1 tablespoon of olive oil + 30 g of toasted and chopped wholemeal bread | 1 large zucchini (250 g) stuffed with 120 g of tofu, seasoned with herbs, diced tomato and roasted + 2 tbsp of mashed potato + 1 saucer of grated and seasoned cabbage and carrot salad with 1 dessert spoon of olive oil |
|
Supper |
1 cup of chamomile tea + 1 small pear | 1 cup of lemon balm tea + 1 small apple | 1 cup mint tea + 1 medium slice of melon |
This menu is just an example and the types and amounts of food may vary depending on the person's sex, age, weight and current he alth status. Therefore, it is recommended to consult a nutritionist to assess the biotype and create a personalized menu.
In addition, to maintain or gain muscle mass, it is also important to have a good night's sleep, practice physical activity regularly and drink a minimum of 1.5 liters of water a day. See other nutrition tips to maintain or gain muscle mass.
Check out more details about what to eat to reduce and avoid localized fat when you have a mesomorph body type:
What to avoid
To maintain the percentage of muscle mass and avoid gaining body fat, it is important that the person with the mesomorph biotype avoids certain types of food, such as:
It is also important to avoid consuming alcoholic beverages, such as beer, wine or sparkling wine, as these beverages contain a lot of calories, favoring the gain of body fat. In addition, drinking alcohol can decrease testosterone, a hormone that helps with muscle mass gain.
