Nutrition

YOUR Journey to 12%-20% Body Fat!

At Elevate Barbell Club we teach members that understanding your body type—endomorph, mesomorph, or ectomorph—is a practical tool, not a limitation. Each somatotype tends to respond differently to training and nutrition, and knowing which traits you lean toward helps us personalize programming and fuel strategies for sustainable health. In your journey of fitness/sport’s training nutrition is typically 70 to 80% of the training equation.

www.calculator.net (TDEE Calculator) Input: Age, Gender, Height, Current Weight, Activity Level “Exercise 4-5 times/week” Adjust every 2 weeks.

Example: 53, Male, 5’6”, 200lbs., Exercise 4-5 times/week = 2,483 Calories to maintain, 1,983 to lose 1lb./week, 2,983 to gain 1lb./week

The 3 Body Types

Illustration showing three different male body types labeled as Endomorph, Mesomorph, and Ectomorph. The Endomorph has a rounder body with more fat, the Mesomorph has a muscular and leaner build, and the Ectomorph has a slender and thin physique.

ENDOMORPH

Illustration of a man with endomorph body type, characterized by a rounded, softer physique, standing against a plain background, wearing black shorts.

This body type carries more body fat and has a slower metabolism.

Suggested Macros

~35% protein

~25% carbohydrates

~40% fat

Naturally broader, with a tendency to store fat more easily. Training emphasis: a mix of strength work to build lean mass and higher-volume conditioning to support metabolic rate.

Nutrition focus: controlled-calorie approach with balanced protein, moderate carbohydrates timed around workouts, and attention to portion control and whole foods to stabilize blood sugar and body composition.

MESOMORPH

This body type is muscular and has an efficient metabolism.

Suggested Macros

~30% protein

~40% carbohydrates

~30% fat

Naturally muscular and responsive to training, often able to gain or lose weight relatively easily. Training emphasis: progressive strength training with periodized phases for hypertrophy, strength, and conditioning to maximize performance and aesthetics.

Nutrition focus: moderate-to-higher protein, balanced carbohydrates to fuel workouts, and tailored calorie cycling to support goals like muscle gain or fat loss.

ECTOMORPH

This body type is skinny and carries less body fat with a fast metabolism.

Suggested Macros

~30% protein

~50% carbohydrates

~20% fat

Naturally lean with a faster metabolism and difficulty gaining mass. Training emphasis: prioritized resistance training with lower-volume conditioning and adequate recovery to promote muscle growth.

Nutrition focus: higher-calorie approach with frequent meals, ample protein and carbohydrates to support training adaptations, and nutrient-dense foods to meet energy needs.