Advanced  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 lot of experience with managing your nutrition, so you will be focusing on tracking your total macronutrient intake and making sure you are eating to hit these goals each day. Utilize our Macronutrient Individualization Calculator to get your recommended intake for each macronutrient.
​
These guidelines are tailored towards experienced individuals with very specific and/or aggressive goals such as competing in a physique contest, dropping body fat percentage into the mid-single digits or for optimizing training for a competition.  This type of planning is for those with lofty physique and performance goals and is meant ONLY for those who have the discipline to follow nutrition plans/guidelines exactly, rigorously track intake and count calories at least 95% of the time and have the experience/knowledge to know when their body is no longer responding to the current nutritional plan and the ability to adjust macronutrients accordingly.

The Key factors you need to focus on are:
​

• Tying 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.

• Should include sugary carbs (such as gummy bears or pixie sticks) ONLY during/after exercise.

• The majority of your carb intake from starchy, whole-grain, unprocessed carbs should be eaten at breakfast and post-workout.  Throughout the rest of the day they should be limited and eaten in moderation.

• You should be getting about a 4:1 serving ratio of vegetables to fruit at each meal.

• The meal guidelines listed below (for how much to eat) are simply starting points.  Utilize our Macronutrient Individualization Calculator to determine what percentage of your diet should be coming from Protein, Carbs, and Fats and follow that as much as possible, with at least a 95% compliance rate.
  • Note - If you cannot/are unable/unwilling to follow/track your macronutrient intake consistently at least 95% 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 our Intermediate weight loss recommendations or read our mindset information to help you focus on your goals and intentions.​ 

• Include the majority of your food from the "superfoods" listed below (or other similar high quality/nutrient rich foods).

• As a Mesomorph your body will respond well for fat loss when you increase your protein intake while decreasing carbs and exercising.  The best way to progress is to get your baseline macronutrient levels, then as you see digression/plateau in your fat-loss progress - decrease the amount of carbs you're eating by .25/lb of your current body weight and repeat as necessary.  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.

Weight Loss Training Info

Back to Nutrition