Training for Your Body Type

WORK THAT BODY….TYPE
by the Precision Nutrition Coaching Team

With all of the information you’ve received regarding body type and macronutrient percentages, how about we translate the information from the textbook to the kitchen.

We’ll try to keep these meal plan examples as general as possible since we don’t want to call out certain foods for being superior to others. Remember, these plans are to only provide an idea of how food distribution would be different over the course of a day for each body type. We’ll also keep the foods consistent between plans to also show how distribution would be different for each body type.

We’ve outlined 5 meals each day. You don’t have to eat 5 meals each day. Maybe you prefer 4 meals or 6 meals. That’s fine - adjust it according to your goals. When the goal is fat loss, you shouldn’t force feed a meal if you aren’t hungry.

Here are some example meals for each body type:

ECTOMORPH MEAL PLAN EXAMPLE

Quote:

Meal 1
—Super Shake with almond/soy milk, large amount of fruit, protein powder, and either greens powder or greens (kale, chard, spinach, etc.)
—Large bowl of whole grain cereal (e.g., oatmeal, buckwheat, quinoa, etc.)
—1 spoonful of omega-3 rich nuts/seeds (e.g., walnuts, flaxseeds, chia seeds or hempseeds)

Meal 2
—Hummus or hard boiled eggs
—Mix of raw veggies

Meal 3 - Post-Workout
—Veggie/turkey sausage
—Beans/legumes
—Cooked/raw veggies
—Large amount of whole grains (e.g., sprouted grain tortilla, brown rice, oats, quinoa, millet, etc.)
—3 Fig bars

Meal 4
—Fruit
—Nuts/seeds

Meal 5
—Large yam/sweet potato
—Medium salad with mixed veggies
—Oil/vinegar based dressing
—Grilled fish/tempeh/portobella

Note: Listen to your body. You may need to eat more or less. This is just an example of how an ectomorph might divide up meals.

MESOMORPH MEAL PLAN EXAMPLE

Quote:

Meal 1
—Super Shake with almond/soy milk, moderate amount of fruit, protein powder, and either greens powder or greens (kale, chard, spinach, etc.)
—Moderate to small bowl of whole grain cereal (e.g., oatmeal, buckwheat, quinoa, etc.)
—1-2 spoonfuls of omega-3 rich nuts/seeds (e.g., walnuts, flaxseeds, chia seeds or hempseeds)

Meal 2
—Hummus or hard boiled eggs
—Mix of raw veggies

Meal 3 - Post-Workout
—Veggie/turkey sausage
—Beans/legumes
—Cooked/raw veggies
—Moderate amount of whole grains (e.g., sprouted grain tortilla, brown rice, oats, quinoa, millet, etc.)
—2 Fig bars

Meal 4
—Fruit
—Nuts/seeds

Meal 5
—Sauteed greens
—Large salad with mixed veggies
—Oil/vinegar based dressing
—Grilled fish/tempeh/portobella
Note: Listen to your body. You may need to eat more or less. This is just an example of how a mesomorph might divide up meals.

ENDOMORPH MEAL PLAN EXAMPLE

Quote:

Meal 1
—Super Shake with almond/soy milk, small amount of fruit, protein powder, and either greens powder or greens (kale, chard, spinach, etc.)
—Very small bowl or no bowl of whole grain cereal (e.g., oatmeal, buckwheat, quinoa, etc.)
—2-3 spoonfuls of omega-3 rich nuts/seeds (e.g., walnuts, flaxseeds, chia seeds or hempseeds)

Meal 2
—Hummus or hard boiled eggs
—Mix of raw veggies

Meal 3 - Post-Workout
—Veggie/turkey sausage
—Beans/legumes
—Cooked/raw veggies
—Moderate amount of whole grains (e.g., sprouted grain tortilla, brown rice, oats, quinoa, millet, etc.)
—1 Fig bar

Meal 4
—Fruit
—Nuts/seeds

Meal 5
—Sauteed greens
—Large salad with mixed veggies
—Oil/vinegar based dressing
—Grilled fish/tempeh/portobella

Note: Listen to your body. You may need to eat more or less. This is just an example of how an endomorph might divide up meals.

Last week we brought you the shoes, and this week Staci found the perfect accessory for a summer wedding…rhinestone sunglasses.  Yes - rhinestone sunglasses.  Staci loves them and thankfully so does Jenn (it is HER wedding after all) - although I think Staci might love them a bit too much as she’s already talking about making them a shower gift so she can borrow them.

“Well it’s pretty clear that Staci has an eye for all things cool. I am clearly still in my “cool” learning phase!
 
When I was trying to find an accessory that may help me stand out, an idea hit me. Maybe I need an accessory that will keep my from standing out. So I thought of a purse. Everyone has been mentioning all sorts of things to bring with me to the wedding (sewing kit, gloss, etc.), it would be cool if I had a place to put them all.
 
The purse is sleek, and shouldn’t stand out too much. It is also quite functional. Definitely not as cool as Staci’s shades, but potentially an important accessory (maybe I can ever use them both!)”

Here’s a great oblique workout to get those abs in summer time shape.  Kettlebell Side Bends.  Grab your kettlebell in your right hand, keeping your legs straight and locked, bend to the right. Focus on squeezing your oblique on the way up, as if you were pulling yourself up.  Do that for 30 seconds and repeat on the opposite side.  Try that 2 or 3 times a week and you’ll be rocking summertime abs in no time! So everyone saw our latest product, the new U-Fill it loadable plastic kettlebell, and I must say as happy as we are to release it (it’s been in production now for almost 6 months) our clients are even happier.  We’ve been testing the bells here at Punch Kettlebell Gym for almost a month and have received nothing but glowing reviews. One of our long term members sent Anthony an email that showed a hidden benefit we never thought of.  Take a look at what she had to say…

“Anthony - just wanted to send you an email to thank you for the new kettlebell.  I took it on vacation with me and aside for the few odd looks i was able to get one of my best workouts right on the beach.  As you instructed i loaded the bell with sand and noticed immediately one huge benefit over the bells i am accustomed to using…no pain in the wrist.  Even though the bell hits in the same fashion in the same place you don’t feel the normal pain and bruising you get from most bells.  Love it! “
So there it is, something we never thought about.  The new U-fill it Kettlebell is not only less expensive for you, which was one of our intentions but it’s also less problematic when it comes to that “rite of passage” with kettlebell training…bruising on the wrists.

Here’s Staci’s pick for the week.  Straight from here favorite, she’s been wearing this hat in the gym on and off for a couple of weeks now.  If you’ve seen even a second of any video that features Staci you know she has quite the head of hair which sometimes can be a bit much in the middle of a kettlebell class.  She says this hat has been a savior for her, no more fussing and no more sweaty hair falling in her face.  Check it out at Free People…