🏋️♂️ For Mesomorphs: Maintain and Refine
You have a natural advantage. Your goal is to maintain your muscle and refine your physique based on your personal goals .
Training Tips:
Blend Strength and Hypertrophy: Mix heavy lifting with moderate rep ranges (6-12 reps) to keep your body challenged .
Include Cardio: Maintain a lean physique with regular cardio—moderate-intensity sessions 2-3 times a week—to balance your training .
Train Frequently: You can handle 4-5 training sessions a week due to your efficient recovery .
Nutrition Tips:
Balanced Macros: Eat a balanced diet (roughly 40% carbs, 30% protein, 30% fat). Adjust your calorie intake based on your goal (bulking or cutting) .
High Protein: To support your muscle mass, aim for 1.4-2.0 grams of protein per kilogram of body weight .
Focus on Food Quality: Ensure your diet is built around whole, unprocessed foods .
🔥 For Endomorphs: Maximize Fat Loss
Your primary focus should be on losing body fat and improving metabolic conditioning .
Training Tips:
