I’m sure lots of people by now have heard of Macros when researching diet options. First let me start by saying that dieting should not be a “diet”, it should be a lifestyle. Once you accept that you are no longer dieting and you are choosing to maintain a healthy lifestyle, you will find it much easier to stick to!
An Ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic “hardgainers.” They find it hard to gain weight and put on mass.
On the plus side, it’s easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.
A mesomorph is someone who trends toward being muscular. They’re often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.
They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet!
The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.
Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph’s diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight
Now, I weigh about 122lbs and I’m trying to lean down to about 115lbs. I have broken my macros down as follows:
I follow the 50% 25% 25% rule where 50% of my calories come from protein, and 25% from carbs and fats. I respond well to a low carb diet anyway so it’s easy to maintain that low carb level.
Total calories to eat in a day: 1440 (this is based on a few mathematical calculations along with my activity level and how I know my body to react to exercise)
Protein = 720 calories or 180g of protein.
Carbohydrates = 360 calories or 90g of carbs
Fats = 360 calories or 40g of fats
I tend to keep my carbs a bit lower than 90g and my fats a bit higher due to following the Primal Diet. These numbers can be played with based on your goals and bodyweight.
Start tracking what it is you eat and you’ll be surprised just what fits within your macros. Now, you should also know that just because you have some wiggle room in your carb allowance, that does not mean you can go out and eat a cake and feel good about it. Theres so much sugar in something like that, that it will have a negative impact on what you are doing.
Keep these tips in mind as the holidays are fast approaching. Want to know how to avoid the weight gain and maintain your healthy lifestyle while still indulging with family these holidays? Follow us here for holiday diet tips and tricks to help you stay on track!
Follow on Instagram @eatliftinspire for recipes and workout motivation!
Follow along on Twitter @levyii for blog updates and workout tips!
- My Opinion on If It Fits Your Macros (IIFYM) (bodybuildingfitnessfreak.wordpress.com)
- Basics to Bulking (xleshamoon.wordpress.com)