You hungry? Knowing a little about macronutrients can help you achieve your goals.
But first, let’s jump into the wayback machine and take a trip to 1970.
Back then, the first Boeing 747 flew to London. Cardio junkies showed up to run the first New York City Marathon. And the Beatles dominated the radio with the hit song, “Let It Be.”
But there was at least one more monumental event that happened in 1970 that was literally years in the making.
Arnold Schwarzenegger showed up to dominate after a second-place finish the previous year, and won his first Mr. Olympia title. He’d win seven titles in all, an accomplishment only a few bodybuilders have matched or beaten (Lee Haney, Ronnie Coleman, and Phil Heath).
It’s no secret his approach to training was a crazy amount of hard work, discipline, dedication, and countless reps and sets in the weight room.
But what did he eat?
Obviously, he didn’t have a mobile app or online trainer to calculate his daily calorie and macronutrient goals. But he developed a plan that worked based on a few things, like:
- Height: Arnold is 6 ft 2 in. (1.88m)
- Weight: When he stepped on stage as Mr. Olympia, he weighed in at about 235 pounds (107 kg). But in the off-season, he was bulking and weighed around 260 pounds (120 kg)
- Activity Level: Long two-a-day workouts were a regular thing for Schwarzenegger
- Goals: In the off-season he focused on bulking and gaining mass. During contest season, fat loss.
And his diet? Schwarzenegger typically ate five times a day with a high-protein, high-fat, and low-carb macronutrient approach.
Even back then, he followed the rule: 1 gram of protein per pound of bodyweight. And his meals typically included foods like eggs, lean meat, fish, chicken, protein shakes, and vegetables.
So should you eat like Arnold Schwarzenegger?
It depends. (But probably not, see below)
If your body type is similar to the Austrian Oak and you have similar training goals (dominate Mr. Olympia), maybe his approach to dieting makes sense.
But if your goals and your body type aren’t anything like Schwarzenegger’s (which is most guys ever born in the history of the world, and obviously women), then your diet should be different.
Customized nutrition plans are the most effective
For the record, customized nutrition plans are the most effective to help you achieve your health and fitness goals. Why? Everybody is different.
- Metabolism
- Activity level
- Fitness goals (lose weight, build muscle, add mass, gain strength)
- Food allergies and preferences
- Appetite
- Work/life schedule
- Influences from family/friends
- Existing health conditions
A diet that helps you get ripped or tip the scale in the right direction might work for you, but not someone else.
The amount of calories you need and how you respond to variations of macronutrients can make a difference too.
For example: No doubt you’ve heard people profess low-carb is the only way to shred fat. But it’s really not. It depends on a lot of other factors.
A customized nutrition plan is always going to be better than general nutrition guidelines.
That said, knowing your body type can give you some clues on how to set up your diet. (But if you’re serious about getting results, you should get a customized meal plan from a pro)
Know your body type
Want to know If It Fits Your Macros? Being familiar with your body type can help:[1]
- Endomorph. This body type is characterized by a blocky stature, thick rib cage, wider and thicker joints, wide hips and shoulders, and shorter limbs. Gaining weight and adding size comes naturally.
- Ectomorph. This body type is characterized by narrow hips and clavicles, small joints, and smaller frame. You’re skinny and don’t have a lot of muscle definition. And even though you can eat a lot, you never seem to gain weight.
- Mesomorph. This body type is characterized by wide shoulders and clavicles, a narrow waist, thinner joints, and long lean muscle. You sometimes wonder what all the fuss is about from people who struggle to add muscle strength and size.
Don’t think you fit any one specific category? Most people are a combination of body types. But if you take a closer look, you might recognize that one specific body type prevails.
Macronutrient recommendations based on body type
Again, I can’t stress this enough. Body type alone shouldn’t be the only factor used to determine macronutrient ratios for dieting.
We’ve even debated the topic in my Facebook group. I think there’s some validity to considering your body type to determine training and nutrition. But if your goals aren’t to win Mr. Olympia, clean eating and hard work in the gym will usually win out over fussing about macronutrients.
That said, here are some general guidelines on macronutrient breakdowns based on body type
Recommended ectomorph macros
- 25 percent protein
- 55 percent carbohydrates
- 20 percent fats
- Why? Extra carbs and calories will help you gain weight. And you’ll tend to stay lean, because your metabolism is naturally high.
Recommended mesomorph macros
- 30 percent protein
- 40 percent carbohydrates
- 30 percent fats
- Why? You can get away with some carbs in your diet without gaining fat.
Recommended endomorph macros
- 35 percent protein
- 25 percent carbohydrates
- 40 percent fats
- Why? You’ve got a slower metabolism, and lower tolerance for carbs.
These are general guidelines. FYI – You probably shouldn’t be following the Schwarzenegger diet, either.
Need help building a meal plan for your specific body type and goals? Start here.
References
1. Bolonchuk, W., et al. (2000). Association of dominant somatotype of men with body structure, function during exercise, and nutritional assessment. American Journal of Human Biology. From: https://naldc.nal.usda.gov/download/45750/PDF