Are You A Mesomorph? | Body Type Training & Diet Tips


By Myprotein Writer |

Alex Simpson

The reason why some people find it easier to burn fat and build muscle than others, is because of their genetics and the fact that everybody is different. What you may not be aware of however, is that there are different body types for different people, and knowing which type you are, can help you plan your diet and training accordingly.

These body types are known as: Ectomorph, Endomorph, and Mesomorph. We’ve looked at Ectomorphs and Endomorphs already – so now, let’s wrap things up, by taking a look at Mesomorphs!

What are Mesomorphs?

If you had the chance to choose your body type, 9 times out of 10, people would choose to have a mesomorph body type, and rightfully so. Mesomorphs are individuals to be envious of.

They’re the stereotypical high school jocks and superstar athletes. They have:

? Narrow waists

? Are lean and muscular

? Naturally very athletic

? They build muscle easily and lose fat even easier

?…. And are considered to have fantastic genetics in the process!

If you want an example of a typical mesomorph, look no further than the Austrian Oak himself, Arnold Schwarzenegger, when he was competing in his prime. If we could describe the ultimate body type, we would describe a mesomorph.

Mesomorph Diet Tips 

Just because a mesomorph builds muscle easily and burns fat even easier, that doesn’t mean that they can eat what they want, when they want.

In order for a mesomorph to build muscle and burn fat, they will need to ensure that their diet and their nutrition is on point. Some great mesomorph diet and nutritional tips include:

? Eat little and often

For mesomorphs, eating little and often is absolutely essential for a whole range of reasons. Mesomorphs typically have very active metabolisms, which means that they will burn fat easily, but they may also burn muscle if no fat is available. To ensure they remain in an anabolic state, mesomorphs should ideally consume small and nutritionally balanced meals every few hours, to help keep their metabolisms firing on all cylinders.

Make sure you get enough calories

In order for muscle growth to occur, the body has to be placed into a calorie surplus. If you’re looking to build muscle, you will need to consume more calories than you can burn off, so again, high calorie foods that are healthy and nutritionally balanced, are very beneficial. Aim to get between 40 and 60% of your daily calories from carbohydrates, with the majority of them being from complex sources.

Get enough protein

Again, this is true for anybody trying to build muscle, no matter what body type they have, but in order for anybody to build muscle, they must ensure they are getting enough protein in each day. Aim for 1 – 1.5g of protein per pound of bodyweight, consume clean and healthy protein sources, and think about including protein supplements to help you reach your goals.

Training Tips for Mesomorphs

Now that we’ve gotten the diet and nutritional basics out of the way, let’s look at a few mesomorph training basics to help ensure that your body fat percentages remain low, and that you are able to build and maintain enough lean muscle mass.

Train with moderate/heavy weights

As mesomorphs are genetically more muscular than other individuals, in order for them to make any real progress with their physiques, they will need to ensure that they lift weights that really test them in the gym. Obviously they won’t need to train like powerlifters and strongmen, but they will need to ensure they work with moderate-to-heavy weights in order to stimulate adequate hypertrophy.

Low-to-medium reps

As they will be working with heavier weights than the average Joe, obviously the rep ranges will need to be lower than usual, so rather than your typical 8 – 12 bodybuilding rep ranges, mesomorphs would be far better suited sticking with the 6 – 8 rep range.

Switch up your training

Just because you may find it easier to build muscle to begin with, the more you do something, the more the body will adapt to it. Whereas before, if you were performing the same exercises with the same weights, for the same number of sets and reps, try switching things up in order to keep the body guessing. By doing this, you will really help shock the muscles into new growth, which is obviously your primary objective.

? Adequate Rest & Recovery

Although it may be very motivating when you see your strength levels increasing, your body fat percentages dropping, and your muscles growing on a weekly basis, you must resist the urge to overtrain as trying to do too much, no matter how great your genetics may be, could result in you burning out and your muscles atrophying, which would be disastrous.

Take your time, train no more than 5 days per week, and if you do feel tired or sore, have a week off from training, and once you return, you will feel great.

Take Home Message

If you believe that you’re a Mesomorph, ensure that your diet and nutrition is on point, work hard – but avoid over training. Take these tips into consideration and gain your desired physique!


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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