Body By Clint

If you are a Mesomorphs

Characterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. They are well-proportioned with wider shoulders and a narrow waist, and typically have low body-fat levels. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.

Fitness Goals

Male and female mesomorphs looking to build muscle or lose fat have a genetic head-start in reaching their goals. They quickly respond to strength training. However, mesomorphs can be prone to weight gain and need to focus on diets that are well balanced and a well-rounded training program to achieve a lean physique.

While mesomorphs are genetically inclined to build muscle, if your goal is to stay lean and slim, concentrating on the correct diet and cardio is imperative.

Diet

The calorie needs of a mesomorph are slightly higher than other body types, due to their higher ratio of muscle mass. Muscle require more calories to maintain fat. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. According to research mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats).

Including small amounts of protein in every meal helps with muscle repair and building. Excellent protein sources include eggs (whole or whites), chicken, turkey, fish, beans, lentils, Greek yogurt and protein powder.

Carbohydrates are just as important, as the body requires glucose for energy production as well as glycogen resynthesis after exercise. Mesomorphs should mix up their carbohydrate choices to include vegetables, fruit and whole grains, such as quinoa, brown rice and oatmeal. These carbohydrate examples provide belly-filling fiber as well as antioxidants and phytochemicals that help repair exercise-induced muscle damage. Choose seasonal and colorful fruits and vegetables, and make sure to choose organic if it is one of the Dirty Dozen.

Healthy fats, such as nuts, seeds, avocado, coconut oil and olive oil, round out a healthy diet as they contain inflammatory compounds and help promote satiety.

Mesomorphs often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods.

Sample Meal Plan:

Breakfast

• 2 eggs   

• ¼ cup shredded Cheddar cheese

• 2 slices all-natural turkey bacon

• 1 tsp olive oil

• 1 cup fresh raspberries

• ¼  banana, sliced

Directions: 

Coat a nonstick pan with fat-free cooking spray and place over medium heat. Crack the eggs into the pan. Cook until the whites harden and the edges begin to bubble. Using a spatula, flip the eggs over one at a time. Top with the cheese and cook until the edges of the yolk harden but the middle is still liquid.

Meanwhile, place the turkey bacon and olive oil in a frying pan over medium-high heat and cook until done.

Enjoy the raspberries and banana on the side.

Lunch -Small Turkey Meatball Bowl

• ¾ lb ground turkey

• 2 TBS flaxseed meal

• 2 TBS tomato paste

• ½ medium onion, finely diced

• 3 cloves garlic, minced

• 1 egg

• 3 TBS grated Parmesan cheese

• 1 TBS dried oregano

• 1 cup dried parsley

• 3 TBS extra virgin olive oil

• 8 ounces mozzarella cheese, cut into small cubes

• 2 tsp Salt and black pepper

• 10 plum tomatoes, chopped

• ¼ cup fresh basil

• 1 TBS balsamic vinegar

Preheat the oven to 400 f

In a bowl, combine the turkey, flaxseed meal, tomato paste, onion, garlic, eggs, parmesan, oregano, parsley and 2 TBS of the oil. Thoroughly mix the ingredients. Roll the mixture into 12 meatballs.

Place on a baking pan and bake for 17 minutes or until the juices are clear or the internal temperature is 160 F

Meanwhile in a bowl combine the mozzarella, tomatoes, basil, vinegar, salt, pepper, completely coating the tomatoes and cheese.

Serve the meatballs with the tomato-mozzarella salad.

Snack

Small Nuts and Beef Jerky

• 1/8 cup almonds

• 1 ounces peppered beef jerky

Dinner

Large Mediterranean Chicken Lettuce Wraps

• 12 ounces boneless, skinless chicken breasts

• 4 tsp extra virgin olive oil, divided

• 1 TBS dried basil

• 3 small tomatoes, seeds removed, chopped

• 2/3 cup crumbled feta cheese

• ½ red onion, finely chopped

• 16 pitted Kalamata olives, chopped

• ½ cup chopped parsley

• 2 cloves garlic, minced

• 1 tsp salt

• 1 tsp black pepper

• 6 lettuce leaves

Preheat the oven to 400 F

Rub the chicken with the 2 tsp of oil and the basil. Place in a baking dish and roast for 20 to 25 minutes, or until the internal temperature is 165 f. Remove and let cool, the cut into ½” pieces.

In a bowl, mix together the chicken, tomatoes, feta, onion, olives, parsley, garlic, salt, pepper, and the remaining oil. Portion onto the lettuce leaves and eat.

Snack

1 serving protein powder – 7 Surprising Sources of Protein That Aren't Meat or Dairy

SOYBEANS, QUINOA, BLACK BEANS, CHICKPEAS, LENTILS, HEMP SEEDS, CHIA SEEDS
 

Sample Training program would be a mixer of heavier weight fewer reps and HIIT workouts, 20 to 30 minutes of Cardio Training three times per week.

Mesomorphs are naturally strong because their muscles are thick and dense. Lifting moderate-to-heavy weights, with limited rest in between sets, two to three days a week is ideal to stimulate muscle growth. Perform eight to 12 reps of three to four exercises for each muscle group. Complete at least three sets of each exercise and rest 30 to 90 seconds after each set. Switching up your weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as super sets and circuit training, can encourage strength and stamina without building bulky muscle mass.

To start a program that's right for your body type: See Below.