Hahaaaa baby it is almost that SEEEAASON!! Sundress/Guns out season baby!!
But, I get it. Snacks have been eating you at this point of quarantine; And you’re sick of working out because you feel like nothing you are doing, not even the Beyonce Cleanse is giving you the results you want. And now, summer is almost here and they're about to open outside back up, but you’re just like fuck it. Summer20 is gone get what it gets.
What if I told you there’s still hope? That you can get the results you want by tailoring your journey to YOUR specific needs? Don’t worry, boo. I got you!
Now, the word is that there are three body types out here: Ectomorph, Mesomorph and Endomorph. These body types each have their own characteristics and maintenance requirements, which is why that Beyonce diet or other one-size-fits-all-diet aint working for you.
But here’s the stitch: no one is just one body type. You can have a combination of these characteristics but have a dominant type that dictates most of what your body needs. In other words, yes, your genetics, lifestyle and activity level play a major role in how well your body responds to food and activity. So let’s get into it and figure out the plan for your type.
An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms. Think Teyana Taylor, Prince, Chris Brown and Chris Rock to name a few.
Don’t stunt on an ectomorph though. They may look little as hell but they can be just as strong and healthy as a larger, more muscular person. But if you’re an ectomorph trying to gain weight, be ready to eat baby, cuz we are gunna pack it on thicc!
Ectomorphs shouldn’t get too cocky either in their diet. You may be able to avoid weight gain in your youth, but your not exempt from the stomach pooch, and can still suffer all the consequences of a poor diet and inactivity. In other words, you still need to eat right and getcho ass up and move. You aint exempt my friend.
An ectomorphs diet should consist of 50 to 60 percent carbs, 25 percent from protein and 25 percent from fat. By carbs, I mean complex carbs like sweet potatoes, oatmeal and beans, not all the enriched pasta and stuff. They will help fuel your workouts and help you maintain or add extra muscle mass. As far as workouts, do less cardio and add intense, short workouts full of compound movements that focus on building muscle and functionality: you know, squats, lunges, bench presses, shoulder presses, and deadlifts. Each exercise should be completed for 8 to 12 reps with maximum volume for three sets.
Try these meals
Breakfast: Overnight oats made with oats, yogurt, vanilla, almond milk, berries, lemon, honey,
Snack: Trail mix made with nuts and dried fruit
Lunch: Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, baby carrots on the side
Snack: Broccoli dipped in hummus
Dinner: Roasted cod, Brussels sprouts, baked sweet potato
Now if you ask me, the mesomorph takes the best of both worlds. They have a natural tendency to be fit and relatively muscular. They are generally thin but not like ectmorphs-- they got a lil more thicc to them and may be able to "bounce back" from being out of shape more easily than the other two body types. Gaining muscle and burning fat is fairly easy. Think Serena Williams, Michael B, Jamie Foxx, Halle Berry, GeorgeClooney, Jada Pinket.
As far as foods and workouts, I wouldn’t say Mesomorphs can get away with eating and doing anything they want to. They can drop and add muscle and fat weight fairly easy so they’ll have to be strategic. Doctors say mesopmorphs should be getting 40 percent of calories from carbs, 30 percent from protein, and 30 percent from fat, and to eat at least 1,500 calories daily overall. Strength training should be gradual to increase strength without getting too much mass, unless thicc thicc is the goals. Try adding power moves like sprints, box jumps and plyometrics for 4 to 6 reps for a total of 4 sets.
Try these meals
Breakfast: Avocado toast with mushrooms, spinach and fried egg on top
Snack: Greek Yogurt Parfait with Bananas, chia, strawberry and blueberries.
Lunch: Chicken salad (made with a base of Greek yogurt) over greens
Snack: Charcuterie Board (Grapes, Cheese, cured meat, etc)
Dinner: Roasted chicken, sweet potatoes, and sautéed kale
This one is for my “big boneded babes” or “stallions”- as y’all would call it.The endomorph tends to gain weight and keep it on, as both muscle and body fat, especially around the waistline and that wagon. Think Megan thee Stallion, Beyonce, Jack Black and Chris Hemsworth.
Now, Endomorph does not mean unhealthy or unable to lose weight; the journey just looks different. The endomorph can be super strong and healthy but definitely must to put in a little more work to lean out. To start, endomorphs can’t eat like an ecto or mesomorph because their bodies are more insulin resistant-- in other words, it’s a good idea to limit carbs- especially highly processed and refined carbs, like pancakes, bread, pastas, if you want to lean out. Diet should be low carbs, but high protein and high healthy fats.
To get slim thicc, cardio is key but that does not mean you need to be running miles for hours. Start with low- to moderate-intensity cardio at least three to five times a week for 30 to 45 minutes. Work up to more high-intensity interval training (hiit) workouts four times per week. For muscle toning, do compound weight training like squats, deadlifts and lunges with bicep curls with low weights and high reps. If you’re looking to bulk, increase the weight and lower the reps to 4 to 6 for a total of 4 sets.
Try these meals:
Breakfast: Greek yogurt layered with apples, cinnamon, and walnuts
Lunch: Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce
Snack: Hummus and veggies
Dinner: Salmon, steamed broccoli, sautéed mushrooms
Hopefully this makes you feel a little better about your fitness journey. I know you sickadis, but babeh!!! YOU FIT FOR THIS!!
Still confused on your body type? Say less and try this quiz. Remember, no one is one body type. We are all some sort of combination. After you figure out yours, try to exercise and eat according to your body type for the next few weeks. Share your results with the GuttedGang and tag a friend on IG and Facebook using the hashtags #GetGutted and #GuttedGang.
Aight fam, it's been real! I hope yall stay safe, sane and sexy during the remainder of this ghetto ass quarantine! Be easy!