4th installment: Guidelines for Mesomorph Nutrition and Workouts to Achieve a Flat Stomach

Nutrition and Workout Guidelines for Mesomorph Body Types

Mesomorphs, characterized as naturally athletic and muscular individuals, have specific body composition requirements that call for tailored nutrition and workout guidelines to achieve optimal fitness results.

Nutrition Guidelines for Mesomorphs

Mesomorphs can maintain and build their lean muscle mass with a high protein diet. Complex carbohydrates, such as quinoa and brown rice, provide sustained energy during workouts and aid in muscle recovery. Healthy fats, such as avocado and nuts, should also be incorporated for overall health and hormone balance. A suggested meal plan for mesomorphs is as follows:

  • Breakfast: Vegetable omelette with whole wheat toast
  • Snack: Greek yogurt with berries and almonds
  • Lunch: Grilled chicken salad with mixed greens and quinoa
  • Snack: Apple slices with almond butter
  • Dinner: Grilled salmon with roasted vegetables and brown rice

Workout Guidelines for Mesomorphs

Mesomorphs can maintain and increase their muscle mass with strength training exercises. However, to avoid plateauing and keep the body challenged, it is important to incorporate variety into workouts. Mesomorphs are recommended to exercise 4-5 times per week. A sample workout plan for mesomorphs includes the following:

  • Day 1: Chest and triceps – bench press, tricep dips, push-ups
  • Day 2: Back and biceps – pull-ups, lat pull-downs, dumbbell curls
  • Day 3: Legs – squats, lunges, leg press
  • Day 4: Shoulders and abs – military press, lateral raises, planks
  • Day 5: Cardio and core – treadmill sprints, bicycle crunches, mountain climbers

Supplements for Mesomorphs

Mesomorphs can benefit from supplements to aid them in reaching their fitness goals and optimizing their performance. Recommended supplements for mesomorphs include:

  • Whey protein powder – for post-workout muscle recovery
  • Creatine – for increased muscle strength and energy during workouts
  • Omega-3 fish oil – for overall health and inflammation reduction

The dosage guidance for each supplement should be followed as recommended by the manufacturer. Supplements offer a range of benefits, including improved muscle recovery to decreased inflammation and overall health support.


In conclusion, mesomorphs require tailored nutrition and workout guidelines to achieve optimal fitness results and reach their full potential. Consistency in following these guidelines is key to achieving fitness goals. Embracing one’s own body type and finding a personalized fitness routine is encouraged for all individuals seeking to improve their health and fitness.

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