Ectomorphs

• The chief characteristic of ectomorphs is a natural thinness, or delicate build. No matter what they eat, they experience difficulty gaining weight, particularly muscle tissue.
  
  An ectomorph who wants to gain weight should focus on adding lean muscle mass. Women who want to look more curvy can try to gain a little fat. To gain muscle mass, ectomorphs should train with heavy weights and try to eat a high calorie diet that includes enough protein to recover from workouts and build the desired body mass.
  
  Because ectomorphs metabolize food quickly, those looking to gain weight should strive for 1,000 calories each day above the level needed to maintain their current weight. Aim for eating a meal every 90 minutes to two hours and getting at least six meals a day to ensure that you provide your body with the nutrients and protein needed for growth. Try to eat foods that take a long time to digest.
  
  Overall, an ectomorph's macro-nutrient diet should consist of 40 percent protein, 40 percent carbohydrates, and 20 percent fat. Focus on eating fruits, vegetables and unprocessed carbohydrates.
  
  

Mesomorphs

• Mesomorphs tend to possess athletic, muscular physiques. They gain and lose weight with equal ease and are particularly suited to add muscle mass. A mesomorph seeking to improve on his physique should train with moderate to heavy weights. Take care, as lifting too much or too often will cause a mesomorph to gain a lot of weight quickly.
  
  Focus on eating lean and healthy foods, as some mesomorphs are prone to gain fat slowly over time. Try to eat six meals a day. To maintain his current physique, mesomorphs should try and eat 1g of protein per pound of body-weight. Also, make sure to consume enough water and try to eat only carbohydrates with a low-glycemic index (slow-digesting).
  
  Overall, a mesomorph's macro-nutrient diet should consist of 30 percent protein, 40 percent carbohydrates, and 30 percent fat.
  
  

Endomorphs

• Like the mesomorph, endomorphs gain weight and muscle quickly, but look softer and heavier, and they struggle to lose weight, especially body fat. An endomorph has to focus on both diet and training to become leaner.
  
  Endomorphs should lift moderate weights with a quick pace (little to no rest periods), getting strength training and a cardiovascular workout at the same time. Also increase general exercise levels by walking or biking frequently (instead of driving). The goal should be to burn as many calories as possible while lowering how much you eat.
  
  Avoid sugars, processed foods and junk foods entirely. Endomorphs who eat more calories than they need to maintain their current weight will store those extra calories as fat. Therefore, try and lower total caloric intake by eating small meals frequently (this also helps stave off hunger). Drink enough water to stay properly hydrated and to avoid over-training.
  
  Endomorphs should eat fewer carbohydrates and eat only slow-absorbing carbohydrates like fruits, vegetables, whole wheat breads and pastas, and brown rice. Also, eat as much lean protein as possible, avoiding fatty meats that are high in calories.