Mesomorphs are one of the three somatotypes that all humans are categorised within, the other two are Ectomorphs and Endomorphs.
Ectomorphs tend to be tall, slim, with little muscle whilst Endomorphs tend to be fatter, but with an increased ability to build muscle. Of the three Mesomorphs are the most athletic, they have an athletic build with easily developed muscles, and their posture is good.
It is important to note that, not many people fit into one somatotype completely, and that many people are usually a combination of different somatotypes. For example someone can be a Mesomorph whilst also being tall (a typical Ectomorph trait), or somebody could be an Ectomorph whilst being short.
However, this article will look at the bodybuilding diet for full on Mesomorphs. Being a Mesomorph is probably the easiest body type for bodybuilding, naturally strong and with a low body fat percentage.
Mesomorphs can build muscle with ease whilst keeping fat off quite easily (unlike Endomorphs who can build muscle easily, but struggle with body fat).
A typical Mesomorph diet would be a typical bodybuilding diet, with no special requirements needed, so that is what we will look at today.
Calories in versus Calories Out
Depending on where the Mesomorph is currently in their body composition, whether they need to first lose some fat or build some muscle (bulk or cut) needs to be decided.
Unlike Ectomorphs who will almost certainly need to bulk, or Endomorphs who will be looking at cutting to lose excess body fat, the Mesomorph could go either way.
For this article we will assume that they are going to bulk up. This means establishing their current calorie totals, and estimating their required calories for achieving their goals.
The first thing that Mesomorphs will need to do is find out what their calorie target is for them to maintain weight, you can find this info online or you can complete the following equation called the Mifflin, M.D. St Jeor formula.
10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) +5 = Resting Energy Expenditure (REE)
REE is the amount of energy your body would consume if you lay down in bed all day doing absolutely nothing, Mesomorphs will almost certainly be quite active and have a fast metabolism. So we will need to assign them an activity score.
Ectomorphs would score very active which means that they would multiply their REE by 1.725 to reach their TDEE (Total Daily Energy Expenditure), whilst Endomorphs would typically live a more sedentary life so would multiply their REE by 1.2 to reach their REE.
Mesomorphs are closer to Ectomorphs in terms of daily activity (remember this is all just a guideline, and doesn’t represent all Endo/Ecto/Mesomorphs). So we will assign them the moderate activity score which means multiplying REE by 1.55 to give you their TDEE.
Now that we have the calories burned per day (TDEE) we can decide what we want to achieve, earlier we decided to have our mesomorphs bulk up so we need to increase the calories to create a calorie surplus. A surplus of energy is required to increase muscle size. So we are going to add 15% more calories to the target.
So if we say that TDEE was 2,500 and we add 15% our new calorie target is 2,875. If our mesomorph consumes this new calorie target they will increase their weight, and so long as they have been exercising continually, they will have increased their muscle size too.
As mentioned earlier Mesomorphs will be able to increase muscle size without putting on too much fat, which means that once they have reached their Hypertrophy goals they won’t require too long to lose the excess body fat.
Protein, Fat, and Carbohydrates
For the macronutrient ratios required for bodybuilding we will be using the study written by Helms, Aragon, and Fitschen (2013) . They stated that the following macronutrient ratios were the best for natural bodybuilding:
- Protein = 2.3-3.1g per kg of lean body mass
- Fat = 15-30% of total calories
- Carbohydrates = remaining calories
Endomorphs would look to keep the carbohydrate levels rather lower than the others, and Ectomorphs would conversely look to keep them higher. Mesomorphs are strictly in the middle so could afford to play around with these ratios a little more.
They could probably keep protein to 2.5 grams per kg of lean body mass (weight minus body fat), dietary fat could afford to be higher, up to 30% of the diet. Whilst carbohydrate would make up the rest of the calories.
Supplements to pick
Whey protein, creatine, caffeine, Omega 3s and possibly some multi-vitamins as well.
As Mesomorphs have such a flexible diet plan (due to their genetic advantages) they can avoid spending money on supplements if they want. But supplements would still bring advantages to their training and body composition.
 Helms, E., Aragon, A., Fitschen, P. 2013. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition 11(20)