Portion Size: Reference Guide

Portion Size Reference Guide

Mesomorphs are the “naturally gifted” athletes of the bunch. Mesomorphs will be geared towards intermittent sports and athletic events. Think of a typical gymnast or wrestler. They tend to have natural muscle tone, medium bone structure, and if active, tend to have considerable lean mass. Mesomorphs tend to be testosterone and growth hormone-dominate leading to a predisposition for muscle gain and the maintenance of low body fat.

Usually Mesomorphs have muscle gain or improved athletic performance goals.

Mesomorphs should generally only consume sugary carbs during or right after exercise or during an early day meal such as breakfast and should consume 4 vegetables for every piece of fruit at each meal. A nutrient distribution for a Mesomorph should be mixed, consisting of balanced carbohydrates, proteins and fats, with a macronutrient split of 40% carbohydrate, 30% protein and 30% fat.

Mesomorph men should include, at each meal:

  • 2 palms of protein dense foods;
  • 2 fists of vegetables;
  • 2 cupped handfuls of carb dense foods; and
  • 2 thumb of fat dense foods

Mesomorph women should include at each meal:

  • 1 palm of protein dense foods;
  • 1 fist of vegetables;
  • 1 cupped handfuls of carb dense foods; and
  • 1 thumb of fat dense foods.

Mesomorph Body Type – Female GuidemesomorphfemalefoodreferenceMesomorph Body Type Male – Male Guide mesomorphmalefoodreference


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