I’ve been on a journey this past month experimenting with my macros to try to build more muscle mass and decrease body fat. I know, I know. This is isn’t a novel idea. Everyone seems to take on a renewed sense of determination to do the same at the start of the year. However, I decided I would try a different approach. I changed my focus to more of a bodybuilding approach (strength training focus), in which the diet traditionally consists of consuming plenty of carbohydrates to feed your muscle growth, and keeping your fat low so that the majority of your calories are coming from either protein to help repair/build your muscles or carbohydrates to feed them and “spare” muscle breakdown. When I heard more carbs were involved I was like, “Sign me up!”
So off I go armed with jasmine rice, sweet potatoes, tons of chicken, and my gallon of water. And……….I gained two pounds week 1. Ok, Ok, just water weight from the increased carbs. No biggie. Or maybe I didn’t properly log my food and consumed more calories than I should have. Alright, heading into week 2; uber meal prepped and ready to go. Boom! Nothing. I definitely stayed within my calorie allotment and no change. Still feeling bloated and squishy. And the weird thing was, even though I was consuming lots of carbs throughout the day, I felt like I had low energy until my dinner when I added fat. I decide to change it up week 3. I need to bring my carbs down and bring my fat up. I know my body responds well to a lower carb diet. So, I swapped out rice and sweet potatoes for broccoli and brussel sprouts, being sure to keep my calories roughly the same. Wow! Within a few days I could feel and see my body responding well. The definition was coming back in my arms and abs. I found my sweet spot! And again, I consumed roughly the same calories, so the only change was to proportion of carbs relative to fat. So, it’s rinse and repeat from here until I reach my goal. By why? If it’s all about calories in vs calories out, why does the percentage of carbs vs fat (AKA macros) make such a difference?
Well, oddly enough, a friend just so happened to recommend a podcast that made it ALL click. Not just the past 3 weeks, but my whole life! I always felt I had to work harder and eat so much “cleaner” than most people, not just to lose weight, but even to maintain. This 15 min podcast validated everything! The podcast talked about three different body types and how your approach to your diet and exercise should differ based on your body type to make the most of the body with which you have been blessed. It spoke from the perspective of Ayurvedic medicine, a form of wholistic medicine which dates back more than 3,000 years ago originating in India based on the belief that health and wellness depends on a delicate balance between mind, body, and spirit. Part of this holistic view includes nurturing your body according to your “Dosha” or inherent intelligence of the body.
The three types of Doshas are Vata, Pitta, and Kapha. Every individual can have a specific dosha type or it can be a combination of two or sometimes three. These three doshas tend to line up well with the three body types in modern medicine; Ectomorph (Vata), Mesomorph (Pitta), and Kapha (Endomorph).
Vata (Ectomorphs) are characterized by their small delicate frame, flat chest, small shoulders, thin, lean muscle mass, usually tall, find it hard to gain weight & muscle, fast metabolism and may exhibit more anxiety, have difficulty sleeping at night due to being preoccupied with thoughts, and may have a more sensitive stomach due to their nervous energy with a variable appetite. If a Vata gains weight without exercise, it tends to be a “spare tire”.
Pitta (Mesomorphs) are characterized by their athletic build, well defined muscles, medium sized bone structure, rectangular shaped body, tend to have more chiseled facial features, strong, gains muscle easily, gains fat more easily than ectomorphs, has a strong appetite and dislikes missing meals, and tends to be more of a type “A” personality. This is typically the “athletic” body type that everyone strives to be.
Kapha (Endomorphs) are characterized by their soft round body, tends to have more of a round face, larger bones, gains muscle and fat easily, is generally short, stocky build, round physique, finds it hard to lose fat, slow metabolism, muscles not well defined, but often known for their strong legs, constant appetite, and may have to make more of a conscious effort to stay active. Weight gain tends to be evenly distributed throughout their body, and weight loss may be more difficult in the hips and thighs.
Deviations from these traits can occur when someone works hard to overcome their natural tendencies. For example, a Vata (Ectomorph) may actually look more like a Pitta (Mesomorph) due to their commitment to increasing their caloric intake via protein shakes and working intensely to gain muscle mass. Or oppositely, a Kapha (Endomorph) may look more like a Pitta (Mesomorph) due to diligently making sure they do not consume more calories than needed and making sure they do some form of cardio daily as well as intense strength training.
In regards to diet, a Vita (Ectomorph) thrives on getting the majority of their calories from carbs as their metabolism will quickly utilize them for energy and does best eating 6 to 8 meals per day. They don’t need to monitor their consumption to maintain their weight, other than being sure to increase carbs pre- and post workout, but continuing to eat carbs with every meal and focusing on eating a large breakfast to ensure they have the fuel they need.
Oppositely, a Kapha (Endomorph) thrives on a diet highest in fat as their bodies tend to store energy very quickly and they have a low carb tolerance. They also need to closely monitor their overall consumption due to their slower metabolism. Starchy/sugary carbs should only be consumed post workout. Outside of post workout, carbs should be limited to primarily vegetables, and some fruit. Kaphas respond well to Intermittent fasting due to their bodies’ ability to store fat (energy). In the same vain, they should not snack in between meals to maximize fat burn. A higher percentage of women are Kapha (Endomorph) or have Kapha traits due to the biological need to store nutrients for their offspring.
A Pitta (Mesomorph) does well with roughly a third split of carbs, protein, and fat. They have a moderate carb tolerance and as a result should consume the bulk of their high starch/sugary carbs post workout and at breakfast (to replenish due to the fasting overnight). Outside of those times, Pittas (Mesomorphs) should stick to vegetables and fruits as their carb sources.
Depending on one’s goals, each dosha should take a different approach to exercise as well. Since the Vata (Ectomorph) tends to struggle to gain or keep weight on, they should limit cardio and focus more on strength training compound movements; taking longer rest periods in between exercises and in between training sessions. Kapha (Endomorphs) need to incorporate both cardio and weight training due to the tendency to gain weight as a result of a slower metabolism. A Kapha (Endomorph) should always focus on strength training most as the increased muscle mass will increase their basil metabolic rate, thus decreasing their fat storage in the long run. Overall, the Kapha (Endomorph) needs to exercise more, both strength and cardio) compared to the Vata (Endomorph) and Pitta (Mesomorph). Probably not a surprise, Pitta (Mesomorph) tends to fall right in the middle, where a balance of weights and cardio works best.
Long story short, I determined that I am predominantly a Kapha (Endomorph) with some Pitta (Mesomorph) traits which means I have to work hard in the gym and really be diligent with my nutrition to lean towards Pitta (Mesomorph). Some who know me, may not believe me, but if you saw some of my photos from childhood, you would. I will say that I didn’t necessarily learn anything new here about what works for my body, BUT it was certainly a validation that through many years of trial and error, I finally did find the right balance of diet and exercise that works for me and that I am actually doing what’s right for my body type, regardless of what the protocol is for traditional bodybuilding. I share all this in the hopes that it may help you understand why you have the struggles you may have and hopefully it can help you cut to the chase of what will work for you. No matter what your body type, you can attain a muscular lean build if you are willing to put in the work. Make it happen!
