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Somatotypes

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Somatotypes. The Ectomorph. This person is naturally thin with skinny limbs and prefers or is potentially good at endurance exercise. The ectomorph is usually thyroid dominant which equates to a fast metabolic rate.

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Somatotypes

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  1. Somatotypes

  2. The Ectomorph • This person is naturally thin with skinny limbs and prefers or is potentially good at endurance exercise. • The ectomorph is usually thyroid dominant which equates to a fast metabolic rate. • This person is better at tolerating a high carb diet and is usually the one looking to "put on weight" or more appropriately gain muscle, increase size and strength. This person wants to maintain a decent body weight to compliment high volume exercise. • 25/55/20

  3. The Mesomorph • This person is naturally muscular and athletic. He/she likes to do resistance training and would typically have a lean appearance. • Usually this person has good testosterone and growth hormone levels. • This type does moderately well with carbohydrates. Typically the Mesomorph wants to continue to build muscle and maintain a low body fat percentage to enhance athletic performance. • 30/40/30

  4. The Endomorph • The Endomorph is a naturally broad and thick person and prefers strength exercise as part of his/her routine. • The metabolic rate of the Endomorph is slow and very insulin dominant and does not tolerate carbohydrates (starches) very well. • The typical goal of this person is to lose body fat especially in the abdominal and lower back region. • 35/25/40

  5. Hybrid Types • ecto-mesomorph • endo-mesomorph • ecto-endomorph

  6. What would I look like?

  7. What is your priority? • Muscle gain? • Fat loss?

  8. Muscle gain?The Ectomorph way

  9. Fat loss?The Endomorph way

  10. Carbohydrate rulesEctomorph • Include sugary carbs during/after each exercise session. • Can eat starchy, whole grain, unprocessed carbs at every other meal • Eat veggies and fruits (3:1) at each meal • Carb tolerance is excellent With a protein to aid protein synthesis

  11. Carbohydrate rulesMesomorph • Include sugary carbs during/after each exercise session. • Can eat starchy, whole grain, unprocessed carbs at breakfast and post-exercise and in moderation for the rest of the day • Eat veggies and fruits (4:1) at each meal • Carb tolerance is moderate

  12. Carbohydrate rulesEndomorph • Eat any starchy/sugary carbs only after exercise session. • Eat veggies and fruits (5:1) at each additional meal • Carb tolerance is poor only if the intensity was great! insulin dominant

  13. Thank you!

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