Intermediate  Mesomorph Weight Loss/Fat Burning Nutrition

The "Goldilocks" Body-type - You're generally athletic with a mid-sized frame.

You can build muscle fairly easily and can remain lean without too much extra effort.

Usually, you're focused on optimizing your performance or appearance.

​(Note - If this DOESN'T sound like/represent you, you may need to go back and take a look at the questions again to get more appropriate recommendations for your true body-type)

As a mesomorph, you are fortunate to have a body that will (generally) respond quickly to exercise and nutrition adjustments - the only drawback is that it can go both ways:  poor lifestyle and nutritional choices can quickly lead to a sub-optimal physique.

You've indicated that you have a fair amount of experience with managing your nutrition, so you should/will be focusing on tracking your total macronutrient intake and making sure you are eating to hit these goals each day.  Utilize our Macronutrient Calculator for weight loss to get your recommended intake for each macronutrient.

The Key factors you need to focus on are:
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• Try to follow a consistent eating schedule, eat a minimum of 4 meals/day on training days (one meal 1-2 hours pre and post workout and one morning and evening meal) and a minimum of 3 meals on rest days.  
  • Depending on how aggressive your fitness goals are it may not be possible to eat enough in only 3-4 meals to hit your recommended micronutrient intake, so adjust/plan your meals accordingly.
  • This also applies to satiety and overall feeling - while we like to allow you the freedom to eat as you would like (frequent, small meals or a few large meals) you should listen to your body; if you are eating a few large meals but feel uncomfortable/bloated after the meal and/or feel very hungry between meals you may need to eat more frequently to spread out your caloric intake.

• The meal guidelines listed below (for how much to eat) are simply starting points.  Utilize our Macronutrient calculator to determine what percentage of your diet should be coming from Protein, Carbs, and Fats and follow the included instructions/recommendations as much as possible, with at least a 80% compliance rate.
  • Note - If you cannot/are unable/unwilling to follow/track your micro-nutrient intake consistently at least 80% of the time you may be trying to take on too much at once, or may not have enough reason/motivation to be successful with this degree of nutrition plan.  I recommend you either go to out beginner weight loss recommendations or read our mindset information to help you focus on your goals and intentions.

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• Include as much food as possible from the "superfoods" listed below.

• As a Mesomorph your body will respond well when you increase your protein intake while decreasing carbs and exercising.  As explained in our calculator, the best way to progress is to get your baseline micronutrient levels, then as you see digression/plateau in your fat-loss progress - decrease the amount of carbs you're eating.  It is also useful to track your LBM (Lean Body Mass) so you know if the weight loss achieved is positive or negative - meaning, whether you are burning fat or muscle.  Check out our tracking progress article for info on tracking your LBM.

For Men, at each meal try to eat/include:

• 2 Palms (measure with the size of the palms of your hand) of a Protein food
• 2 Fists of vegetables
• 2 cupped handfuls of a carb source
  • less is more when trying to drop weight
• 2 thumbs of a fat source

For Women, at each meal try to eat/include:

• 1 Palm of a protein food
• 1 Fist of vegetables
• 1 cupped handfuls of a carb source
  • Again, Less is more when trying to drop weight
• 1 thumb of a fat source

If you are following an exercise/workout routine -  eat a meal 1-2 hours pre and post workout.

Superfoods:

Proteins:

• Lean Red Meat (Beef, Venison, Bison, Preferably Grass-Fed)
• Chicken (Ideally Free-Range and/or Grass-Fed)
• Salmon (Preferably Wild-Caught).
• Eggs (Ideally Omega-3 and/or Cage-Free)
• Plain Greek Yogurt
• Cottage Cheese
• Coconut Milk Yogurt
• Protein Supplements

Carbs:

• Mixed Beans
• Quinoa
• Whole Oats
• Sweet Potatoes
• Rice (depending on how/what you cook with it.  Preferably organic and/or brown rice.)

Drinks:

• Green Tea (or any Tea not sweetened artificially or with sugar)
• Sports Drinks (Such as a Pre/Post-Workout)
• Purified/Mineralized Water

Fruits/Vegetables:

• Spinach
• Tomatoes
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Generally Any Coniferous Vegetables
• Carrots
• Mushrooms
• Mixed Berries
• Oranges
• Pineapple
• Grapefruit

Fats:

• Raw, Unsalted Mixed Nuts
• Avocados
• Extra Virgin Olive Oil
• Fish Oil
• Coconut Oil
• Flax Seeds
• Grapeseed Oil (Non-GMO, preferably Organic)

Herbs & Stuff:

• Garlic
• Ginger
• Turmeric
• Cumin
• Cinnamon

This list is by no means all-inclusive, but should give you an idea where to start and should serve as a guide for some of the best foods to include in your diet.

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