Specific Body Types and Portion Sizes to Accelerate your Results

Specific Body Types and Portion Sizes to Accelerate your Results

 

Hi Fitness Warriors!

 

Have you ever wondered why following the same fitness plans as your friends and family can lead to different results? Many people are unaware that the health and fitness choices you make actually impacts different body types in a number of ways. Did you even know there were different body types? Look no further - this blog will help you work out what body type you are and how you can use this information to assist your health and fitness journey!

 

So, what are the different body types?

 

There are three primary body types: ectomorphs, mesomorphs and endomorphs.

 

• Ectomorph: Generally lean build with a small frame and thinner limbs. Ectomorphs usually have a fast metabolism and can tolerate carbohydrates well. Many ectomorphs strive to gain muscle or support their endurance.

 

• Mesomorph: Generally athletic looking with a medium sized frame. Mesomorphs gain muscle and stay lean easily. Many mesomorphs aim to boost their sporting performance or optimise their physique.

 

• Endomorph: Generally, a larger frame and heavier build. Endomorphs usually have a slower metabolism and don’t tolerate carbohydrates well. Generally, endomorphs look to lose fat and support their strength. Eating healthy fats assists weight-loss for Endomorphs.

 

So, figure out your body type and continue reading…

 

Now you can focus specifically on the exercise and nutritional strategies for you! This newfound knowledge will help you support your own goals and accelerate your fitness success.

 

Portion sizing:

 

The best way to control your portions is to use your hands!

 

Your hands are with you every second of every day and personalized just for you! Hand portioning helps you ensure that you are eating sufficient vegetables, proteins, carbohydrates and healthy fats in each meal. Active people should eat 3-4 meals per day! If you’re not the family chef, or find this a difficult task to maintain on a daily basis, never fear! Below I have included the general rules for each body type, so you can find what works for you! If you keep scrolling down, I’ve also included some examples of the types of foods you can - and should - incorporate into your diets!

 

Ectomorph portion sizing

When to Eat/Drink:

• Eat a “ectomorph meal” 1 -2 hours after exercising. If exercising in the afternoon eat 1 – 2 hours beforehand;
• Ectomorphs respond well to carbs and not fat dense foods.

 

The ECTOMORPH MEAL
For Males	- 2 palms of protein dense foods per meal; - 2 fists of vegetables; - 3 cupped handfuls of carb dense food per meal; and - 1 thumb of fat dense food per meal.
For Females	- 1 palm of protein dense foods per meal; - 1 fist of vegetables; - 2 cupped handfuls of carb dense food per meal; and - 0.5 thumbs of fat dense food per meal.

 

 

Mesomorph portion sizing

 

When to Eat/Drink:

• Eat a “mesomorph” 1-2 hours before and after exercising. Mesomorphs gain muscle and stay lean easily;
• Nutritious, balanced diet suits mesomorphs the best, ensuring you are not missing out on a specific food type.

 

The MESOMORPH MEAL
For Males	- 2 palms of protein dense foods per meal; - 2 fists of vegetables; - 2 cupped handfuls of carb dense food per meal; and - 2 thumbs of fat dense food per meal.
For Females	- 1 palm of protein dense foods per meal; - 1 fist of vegetables; - 1 cupped handful of carb dense food per meal; and - 1 thumb of fat dense food per meal.

 

 

Endomorph portion sizing

When to Eat/Drink:

• Eat a “endomorph meal” 1-2 hours before and after exercising;
• Endomorphs have a slower metabolism and don’t tolerate carbohydrates. Consuming an above average amount of fat dense foods (and lowering carbs) will improve digestion for endomorphs.

The ENDOMORPH MEAL
For Males	- 2 palms of protein dense foods per meal; - 2 fists of vegetables; - 1 cupped handful of carb dense food per meal; and - 3 thumbs of fat dense food per meal.
For Females	- 1 palm of protein dense foods per meal; - 1 fist of vegetables; - 0.5 cupped handfuls of carb dense food per meal; and - 2 thumbs of fat dense food per meal.

So now I know how to portion control, what should I eat?

 

 

Now you understand “how” much you should be eating in each meal, it’s important to know “what” you should be eating. If you’re a beginner in understanding proteins, carbs, healthy fats, etc, I’m here to help!

 

Below are my top eight proteins, carbs, veggies and healthy fats to add into your everyday meals (Note: These are not the only eight foods you should be consuming, and there are several other options). Think about how you can incorporate these foods into your improved “Food Game” meals. Keep your goals (and your 5W’s) in mind in order to continue to make nutritious choices each and every meal.

 

 

PROTEIN	CARBOHYDRATES	VEGETABLES	HEALTHY FATS
GRASS FED BEEF	LEAFY AND COLOURFUL VEGGIES	BROCCOLI	AVOCADOS
CHICKEN BREAST	FRESH FRUIT	MUSHROOMS	PEANUTS
SALMON	BERRIES	RED ONIONS	OLIVE OIL / OLIVES
SOY BEANS	NUTS	SPINACH	WALNUTS
ALMONDS	SEEDS	CELERY	SUNFLOWER SEEDS
RAW CHEESE	SWEET POTATO	RED CAPSICUM	COCONUT OIL / COCONUT
GREEK YOGHURT	PUMPKIN	CARROTS	SALMON
FREE RANGE EGGS	WHOLE GRAINS	BEETROOT	EDAMAME SOY BEANS

 

These portion control strategies will go such a long way in shaping your progress and attitude towards your health and fitness. Stick to whole foods and portions based on your body type and goals - supplements are okay in circumstances where you aren’t getting your daily needs from your nutrition, but as a rule whole-foods are a much more beneficial choice. Just remember: Stay strong against over-eating, stay motivated to make nutritious choices for your body type and stay connected to your fitness goals!

 

Keep checking back in to the Cam’s Crazy 8s member’s forums, blogs and workouts to stay up to date on all things fitness, health and wellbeing. Our community at CC8 is here to support you and your goals to ensure you stay on track to become the best version of yourself you can be!

 

I’ll see you in our next “Live Streamed” workout!

 

 

 

 

 

References:

 

• 2018 Precision Nutrition - precisionnutrtion.com