Your Body Type - Ectomorph, Mesomorph or Endomorph?

Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program.

The Three Body Types: Ectomorph, Mesomorph or Endomorph

Image courtesy of Govt. of Western Aust. Dept. of Health

When I first got into the muscle building scene I was overwhelmed by the amount of different training programs, bodybuilding supplements, diets, articles and information there was out there. There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. The result of this was about 6 months in the gym with little gains and almost no motivation to workout anymore.

I was at a complete loss and about to throw in the towel and give up. Then a guy in the gym gave me a magazine and told me to read the article in there about body types. So I did and it opened my eyes up to the reason why I wasn’t making any gains in the gym.

I am a true ectomorph (classic hardgainer) and my bodyweight was 60.2kg (132.5lbs) when I first walked into a gym. I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1.7kg in 6 months.

After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back.

So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics.


An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph:
Ectomorph body type
  • Small “delicate” frame and bone structure
  • Classic “hardgainer”
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.


A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Mesomorph body typeTypical traits on a Mesomorph:
  • Athletic
  • Generally hard body
  • Well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Endomorph body typeTypical traits of an Endomorph:

  • Soft and round body
  • Gains muscle and fat very easily
  • Is generally short
  • "Stocky" build
  • Round physique
  • Finds it hard to lose fat
  • Slow metabolism
  • Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A Combination of Body Types

These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information above you should be able to identify your body type. You may also want to optimize your diet and training to suit your body type.

One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 30kg (66lbs) of lean muscle mass.

Learn more:

Learn more about how to build lean muscle naturally on your body type by joining Muscle and Strength. Muscle and Strength has a huge community of Muscle and Fitness enthusiasts who can help you reach your goals!

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378 Comments+ Post Comment

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Posted Sun, 11/18/2012 - 14:00
Adam Fultz

At post conference George describes entering the ring as a feeling of like, "paralysis, (looks at dana) ehhh ehh it's an english proverb" - GSP

LOL! ! ! ! ! !

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Posted Thu, 11/15/2012 - 15:48

Hello, I believe I am a mesomorph. I am a woman that is 58 yrs. old. I got very sick with diabetes and neuropathy, so I had to do something about it or I would have died. My feet were turning red and purple. I went to the hospital this was 3 months ago. The Doctor told me if I did not take care of myself I would have to have my feet amputated. My blood pressure was 189 over 91 when I went into the emergency room. I was eating whatever I pleased and gained alot of weight. So, I decided I had better take good care of myself or I would die. I went on a strict diet and exercise program. I have always had a tendency toward gaining muscle mass. I believe it is because of my heritage of my Parents being Russian and Lithuathian. I recently lost these past 3 months 35 pounds and have gained a good amount of muscle. I knew I could do both at the same time. My free weights are 15 and 25 pounds, my bench press is 40 and my legs are 40 lbs. Though I believe I need to increase my leg press. Will have to go to the gym for that. I am well on my way to a healthier new me. I have 13 inch biceps and still goin at it. The reason I have bigger biceps is from working out in the past, cuz it was not hard to regain more muscle since I had some there to begin with. I take a Whey Protein Isolate and eat plenty of protein & my carbs are always eaten by the early afternoon. I take a multi-vitamin & magnesium, I take ALA for the Neuropothy and diabetes and glad to say they are both under control. I am so excited and it only took me 3 months to feel this good. I can't wait to see what I will look like in a few more months. I want to be a bodybuilder. Oh yes, & one more thing I am now off my blood pressure medicine!!! I already see the muscles in my stomach & I am finally losing that pouch on my abdomen. I have lost 3 dress sizes & my friends keep asking me what I am doing to get this way, but when they find out it is hard work with exercise involved, I usually get an answer like oh I do not like to exercise. Oh well, it takes a commitment & perseverance! I decided this is a lifetime thing for me. No more going back cuz it means my life.

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Posted Wed, 11/14/2012 - 16:47

Hi, I'm a Endomorph-5'8, 110kgs stocky build, have ALOT of muscle mass but I have this beer guts that I can't get rid of. It pisses me off, i can work out doing cardio for months, lose a lil weight then LOOK at a Big Mac and put it back on. Just wondering if you have any dieting tips (what to eat what not to eat) cardio exercises that might help me out. Other than that I've been blessed with a awesome build-its just very hard to maintain!!

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Posted Tue, 11/06/2012 - 01:20

I am lucky and cursed. I am very strong, but gain fat easily. If I run, and only run, I get cut.

Some stats.. When I was young, like 21, I got down to 68KG and could bench 140KG (set of 10 with a spot on the last 3). I was also very lean, maybe 3% fat (8 pack, veins on my lower stomach - the rest of me was shredded too). I was boxing a bag and speed ball 5 days a week for an hour, and doing weights after my boxing session also 5 days a week. I looked and felt incredible.

But then I gave up cause of just getting emotionally down around the ages of 26 and I blew out to 24% fat, and 88KGs. Felt like crap. So I started running and doing push ups. With 6 months I got down to 10% with running everyday (only maybe 3-6KMs) but up and down hills. The final 5% I lost over the next 6 months and I also incorporated playing basketball.

Anyway, I have now (30yo) put fat on again. And although not as ugly as when I got fat before, im 88KGs and around 17% fat. I joined the gym 4 weeks ago and my bench has improved from 70KGs x 10 (3 sets) to being able to do 70,80 then 90KG all sets of 10. Just today I did a max rep/weight self test and I scored 3 reps on 110KGs! Stoked! Cant wait for the results - I give myself 6 months I should look good. moral of the story.. train hard like you want it.

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Posted Sat, 10/27/2012 - 18:52
Brother :)

I'm a combination of a mesomorph and endomorph, i'm quite fast,strong and a good endurance runner and I got a good ammount of muscle however I can gain fat very fast but lose it very quick too and I've got a soft body it's not hard muscle. So I came to the conclusion that i am a mesomorph and endomorph.

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Posted Wed, 10/24/2012 - 09:48

I also wanted to mention that i get huge, quick, easy strength gains

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Posted Wed, 10/24/2012 - 09:44

i'm also an endomesomorph. it's frustrating, but fascinating at the same time, cause while I'm having a hard time with my belly fat, I'm gaining impressive mass and bulking up everywhere else, especially my biceps.

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Posted Sat, 10/20/2012 - 09:46

i think i'm an endo/mesomorph, i'm 5ft 11 wieigh 15 and half stone and have no belly fat or any much fat at all but just enough to cover up muscle definition.

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Posted Fri, 10/19/2012 - 20:39

I guess I'm Ecto.... I weigh 145,6'2,& I'm thin..
what should I use to gain weight & muscle?
any help anyone?

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Posted Thu, 10/18/2012 - 09:11

I'm not quite sure which category i fit into... i'm relatively tall compared to most people but i guess i can say i'm an average height ( 1.80 cm ), i feel very weak and unhealthy, i weigh 85 kg and i have curves, man boobs and just a fat ass and such. I'm only 19 years old, i just sit on my ass and eat junk food all day and play games, some people mention that if i worked out i would have the perfect body, my body shape is easy to compare with someone that's lean and built ( just shape ), however i have fat on me, and they have muscle !!! which category would i fall in to ? if anyone knows please reply

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Posted Wed, 10/17/2012 - 15:11

you should attain muscle weight rather than body fat which is useless, building muscle you will get bigger, remember protein, rest and the right type of weight training you will see the desired results.. look at the 5x5 weight trainigng routine, works well for me and keep muscle building constant. make sure you rest i only workout 3 times a week and im growing at 47 years old...

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Posted Wed, 10/17/2012 - 10:32


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Posted Fri, 10/12/2012 - 23:19

Is it possible that you are a combination if the 3? Cause I feel that I can relate to all descriptions mentioned above..

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Posted Tue, 10/09/2012 - 21:53
etchell lou maceda

i think i was the combination of two....either mesomorph or endomorph......... i was typically short but got tha athletic abilities..........

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Posted Fri, 09/28/2012 - 21:47

Hey man im 15 years old, 6'6ft, 161Ibs, I have large shoulders my wrist is 7.5in circumfance but my finger do overlap as I have large hands, I have a square jaw but I lose and gain quickly everyday my weight fluctuates around 5-7 Ibs but I just want to gain muscle 1 year on the swim team and I gained nothing although my time did incrase thanks to me improving my form, I dont care if I have to work outside of practice I just want increase my muscle mass so I can get better times

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Posted Thu, 09/27/2012 - 22:45

I'm just starting out trainging. I'm 26, 5'8" and 220. My mid-section and thighs carry most of my body fat while my arms and upper torso are neither very muscular nor very pudgy. Sort of pear shaped I suppose. Given these stats would I be considered and Endomorph? I can't remember a time I wasn't overweight so I have nothing for comparrison.

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Posted Tue, 09/18/2012 - 13:10

What about a Ectomorph/Endomorph combination?
Does such a thing even exist?

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Posted Wed, 09/12/2012 - 03:11

I'm an ectomorph. I'm 30 yrs old and my height is 5'7" weighs around 57-60. I want to gain weight and get rid of my belly fats. What workout would suit for me and food to eat? I eat egg white 3-5 pcs a day does it help?

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Posted Sun, 09/02/2012 - 05:16

Does this only applies to guys?

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Posted Sat, 09/01/2012 - 08:05
Jay C

hi there , i have been trying to bulk up for 6 an half months now , but dont really see a difference yet , could it be becouse its too soon? or could it be becouse I'm not doing the right excersices? im a ECTOMORPH type of guy , who finds it hard to gain weight , but i have started on having 5 meals a day now , so I'm hoping it will make a difference.

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Posted Tue, 09/04/2012 - 19:09

Like me, i know my diet is everything as making gains are only as good as what yiou eat. i eat alot of protein, very little carbs if any. Very hard fir me to loose weight so this is why i eat protein with each meal. Try to not eat past 6pm at night but your dinner should be fullfilling.

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Posted Wed, 08/29/2012 - 17:30

Dr. Charles Glass did the first article I ever read on the three body types back in the 90's. A fantastic article that had the Meso/Endo combination doing very little cardio but doing moderately heavy weights at 10-12 reps. I used this method and at one point in my life reached 215 lbs at 4% body fat. I am 5'11.

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Posted Tue, 07/17/2012 - 09:06

Hey, Im Mesomorph, but I have a very fast metabolism, how can I get rid of it? Well I can gain weigh quite fast , but still it's kind of annoying. Thanks.

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Posted Thu, 06/28/2012 - 16:10
poor guy

Believe it or not guys, im a endo/ecto .. I have small shoulders, big waist, gains fat easily but only in the belly. Im weak, my legs are not strong, i have man boobs. when i work out, nothing happens, i dont gain muscles. just fats in the waist area. sucks to be me!

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Posted Tue, 06/19/2012 - 00:03

I'm a mixture of ectomorph and mesomorph, I'm a 12 year old girl, and I'm 5ft 5"

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Posted Tue, 06/12/2012 - 08:26

I think these two body types mesomorph/endomorphfit me for example; i gain weight easily, slow metabolism, 6 foot, stocky build, hard to loose weight and i build muscle well. I'm 47 trying to find a workout/diet that will work for me over long term, for it seems i'm dong something wrong. James

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Posted Wed, 05/30/2012 - 01:20

Hello. Im 18 and a mix of ecto and meso. Its impossible for me to gain any weight, and ive been stuck at 155 lbs for a few years. I am also 6'2 ft. I have the rectangle bone structure but i have skinny (for my height) arms and legs. I am naturally athletic as well. I was wondering what the best course of action with my diet would be to help gain weight whilst weightlifting. Any advice will be appreciated.

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Posted Thu, 05/17/2012 - 02:37

i am the truest ectomorph !! I,m 20 years old and have an average hieght of 5'8 but i weigh only 50 Kgs and am struggling to become healthy.My problem is that i go to the toilet mostly twice in a day unlike others and if i try to increase my diet i tend to go more ic ant gain weight...what type of diet and excersice would help me gain muscles fat and weight???plzzzzzzzzzz help

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Posted Fri, 05/11/2012 - 02:43
Rishabh Singh

Hey!!.. My height is 6.4.. My weight is about 88 kgs.. I am slightly on the thinner side.. What should be my body type? What protein shud i take to develop proper and strong muscles? What shud be my regular work out routine? Plzz Help me..

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Posted Fri, 05/04/2012 - 09:36
flat belly

Definitely believe that which you said. Your favorite reason appeared to be on the web the easiest
thing to be aware of. I say to you, I certainly get irked while people think about worries that they just do
not know about. You managed to hit the nail upon the
top and also defined out the whole thing without having side effect , people can take a signal.
Will probably be back to get more. Thanks

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Posted Sun, 04/15/2012 - 06:42

earl, if u find it is really hard to gain weight, try cutting cardio out of your routine and calculate your daily calorie intake. once u have found this out try add an extra 1000 calories to your diet and record your progress every couple of weeks, remember eat low GI carbs and alot of protein try for 1.8-2g per kilo, aswell as your fish oils and multi vitamins, even chucking in a couple of green teas a day can change your physique

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Posted Sun, 04/08/2012 - 06:39

I'm scary skinny ectomorph. I can't gain weight even i eat more.. Is it posible for ectomorph to become mesomorph?

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Posted Sun, 04/15/2012 - 06:43

dude, eat hard or die mirin'

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Posted Tue, 03/27/2012 - 16:33

i am an endomorph..i used to weight 220 pounds but i have done a lot of dieting and working out and am now 130 pounds(i am 18 years old and 6'1). recently, ive cut down my workout from 6 times a week to about 3-4 times a week based on pure exhaustion and mood swings. ive been getting really tired from dieting/watching my calorie intake and exercising ALL THE TIME because of my body type being endomorphic. i was just wondering if theres any way to change how my body reacts to food and if i can be like some of my friends, who basically eat anything and they dont gain weight(they are ectomorphic).

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Posted Mon, 03/26/2012 - 23:50

How do I burn fat fast? I am 13 and weigh 100 Kg

Steven's picture
Posted Tue, 03/27/2012 - 13:48

Focus on eating primarily healthy foods and getting regular exercise.

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Posted Fri, 03/23/2012 - 02:16

Are you able to tell what's your bodytype at the age of 13? I gained heaps of height, weight and muscle in the past year - I almost doubled my weight in one year. My dad is naturaly mascular, my mum is average genetics, but I wan'r say that I am solis like my dad. Will I get more mascular than I finish puberty? I lift weights 3 times a week.

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Posted Fri, 03/16/2012 - 16:14

You say that 1.7kg in 6 months is "not getting results?" Your bio says you've been training for over 10 years. If you had continued to gain 1.7kg every 6 months for those 10 years you would have gained ~34kg (75lbs) and weigh 210lbs right now. Your bio says you only weigh 180lbs, and even the comment at the bottom which says you put on 66lbs is at a lower rate of gain than you originally had.

You seem to be suffering from the same problem that plagues the fitness community, which is demanding almost instant gains. Exactly how much *lean muscle* did you expect to put on in 6 months? 10 pounds? That's insane, anyone in the fitness community will tell you that to put on 20 pounds of muscle in a year requires steroids. Certainly you could put on 20 pounds of fat in a year, which is likely what people will be doing if they follow your advice about eating as many calories as possible and not doing any cardio.

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Posted Tue, 03/13/2012 - 11:12

I'm not a trainer, but a real endomorph. It's a life long battle, but it can be won. Being a female, we naturally have more body fat than men. I'm prone to cellulite as well. I'm trying some other things such as Velashape and Zerona in conjunction with weight training and cardio. I do 1 to 1.5 hours of cardio. I try to do a different kind of cardio everyday to confuse the body. It's working and I'm losing a lot of inches. I'm a 10/12 and shooting to fit back into my college size 8 jeans. The two above mentioned procedures are FDA approved and non-invasive. I also take a fat burner in conjunction with some CLA. Hydrate hydrate is the name of the game too. I eat carbs only in the morning and its the good stuff. High protien and high fiber is my lifestyle eating habits. Anyone with questions or advice let me know.

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Posted Mon, 03/12/2012 - 20:35

Im an ectomorph and im very tired of trying to gain weight. ive tried eating alot, but usually i end up drinking soda. this week i bought donuts and ate em. still no change in weight gain. im a meat eater, and im also african(and u know how most Africans are skinny.) my dad keeps calling me skillet = . = but u know, to me its worse than losing weight, because its so intense.

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Posted Tue, 02/28/2012 - 19:26
Devin Simpson

Hi. Im 18. Im 6'4" 280ish and apparently am nearing or at high blood pressure. I have a limited set of weights at my house and a habit of eating when stressed. I wish to stay away from supplements and just want to build more muscle and burn fat. Ive already gained some muscle mass from my working out but really wish to lose weight and just get all around please help.

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Posted Tue, 03/13/2012 - 11:24

Hi Devin. You're so young. The high blood pressure is not a medical issue. I'm a nurse, too. Don't go on pills. It could be familial, but I also have a bad family history. I have no conditions. I'm not sure if you have issues with money, because a lot of times thats what stops people from achieving results. You have to supplement, but its what you use and how you do it. You definately sound like you have the built down and weight training. You gotta do a lot of cardio to get lean. Try to do 100 pushups a day because it tones upper body and upper stomach, its a good precursor to lifting weights. If you are short on cash. Go outdoors and find someone to walk uphill or pick up jogging. Jogging will make you drop weight fast along with high protein, high fiber, very low high complex carb diet. I'm an endomorph body type and its working for me.

Make sure you stretch and drink a lot of water. Sleep is important too. When stressed, find out what stresses you and learn to deal with it. What helps is what you eat when you are stressed. You wanna eat? LOL no problem. But remember you are what you eat. You do need a proper man's vitamins for health maintainance. Building muscle while burning fat means you need high protein. I found that whey and casein together helps dramatically with muscle recovery. I found a product called Torch Afterburn that contains both. Lemme know if you're interested.

You need some 0 carb bars for mood eating. Women do that a lot too. But you can make that beneficial instead of harmful. I would need to know more to give you more advice. If money is an issue its difficult and I've been there. Have a lot of fruit around like apples and bananas which are cheap are lower in sugar versus say tropical fruits. A meal replacement shake usually keeps you full.

I'm using Oxylite Pro and seeing results. A fat burner without the jitters and mood swings. You do feel the pump and its great for cardio and weights. But you have to drink at least 64oz of water a day with it and you have to cycle off it after 2 months on it. Break for a month and go back. It depends on your goals.

ok good luck! Feel free to contact me if you need help.

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Posted Mon, 02/27/2012 - 18:34

Haha yes, I am a MESOMORPH with just a little bit of the ECTOMORPH part. if I eat lots of cakes or candy or something like that my belly are a little bit bigger, but in the next day its all gone. I have to always been naturally strong, specially in my upper body. But heres a thing I wondering about. I havent been healthy in my food way but still I dont gain weight, I just grow bigger and stronger and looses more fat. How can that be?

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Posted Mon, 02/27/2012 - 16:46

Hello everyone
I liked what I read an néed some help.

I am 19, ectomorphic for I eat pretty much anything (not junk)
And don't gain a pound in years.

I weigh 130 ish
My height is around 5"7 -5"9
My BMI was 3% when my weight training instructor last checked, she said that's low and
Considered underweight I know, that's just my life :/

I wouldn't say I'm flat chested, for my pectorals have that "chestplate" look
And my biceps and triceps stick out without flexation
My legs also have that "cut" batman ish look when I flex them.
I have a minor sick pack, like my friends tell me I have one, I can see it defined when I flex
But I feel it needs more work with workouts.
I want to bulk up and still have my abs.

What workout is for me?
And or products?
Will it be pricy?

I want to bulk up to around 160 ish or more if possible and still have my nice V shape.. I
Don't want to jus get bigger, but still have the nice look.

Any help is obliged.

Thanks :D

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Posted Mon, 02/27/2012 - 16:35

Hi, this was most helpful.
I think I am ectomorph for I can eat all I want and not gain weight for the
Likes of me. I am 19 and weigh 130 ish
My height is anywhere from 5"7-5"9 (haven't measured with legit tape in a while)
And I wouldn't say I'm flat chested, I have some muscle build I mean my biceps and
Triceps stick out without flexing and my chest has the "chestplate" appeal to it.
I also have a minor six pack abs as I can see them if I'm flexing perfectly,
Or see them clearly otherwise.
My BMI was 5% when my weight training coach tested me, I know that's considered extremely
Underweight but that's just my life :/

I was wondering if anyone could help me, as in I want to bulk up and hit like 160-170 range and still have my abs
Thank you! :D

Oh and what products should be used if any..

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Posted Fri, 02/24/2012 - 01:21

I really am confused if I'm an endomorph or a mesoporph, here's why:
- I'm fat but not round
- I find it very difficult to lose weight and yet I have a triangular body
-I am fat, but I am athletic and can run quit fast
-I have both strong bones and strong leg muscles
So I would appreciate any help, thank you.

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Posted Thu, 02/23/2012 - 19:29
Big C

I'm a little dude 5'10 155 but can pick up 400 pounds so what does that make me

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Posted Thu, 02/23/2012 - 19:09

hello! i am 15 years old,i am 6'1" tall, and i weigh about 155lbs. i have a 31 inch waist, 40 inch chest, 47 inch shoulder set, 13 inch biceps, and 23 inch thighs. people say i have broad shoulders and nice pecks, but my limbs are lanky and thin. i get huge strength gains when i work out, but i cant add mass. i think i am an ectomorph, but some people disagree. what do you think?

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Posted Wed, 02/15/2012 - 17:23
Jack coker

im reaally confused as to my body type, i have womanly hips with love handles and a small pocket of fat under my belly button. big boned knees and wrists. narrow shoulders and size 11 feet.i have poor flexability and would seem to be a natural hard-gainer. this seems conflicting to ecto-endo bodytype traits and i dont know if its possible to be ecto-endo or is it just my body hasnt fully developed into its shape?

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Posted Sat, 02/11/2012 - 23:40

I'm etco/meso. However, I have a bit of a girly shape. My waist curves in, and my thighs are very muscular. My lower legs are thin though, and it drives me crazy. It's hard to find the right clothes to wear. What are some good workouts for builing chest/waist muscle and for thinning out thigh and widening lower leg?