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Endomorth Diet For Weight Loss
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
Endomorph Diet for weight loss. If you are an endomorph, you know the struggle of trying to lose weight. Sometimes, it may seem that even looking at food results in weight gain.
It may be unfair, but this is just how a body of an endomorph works. This is why you need an endomorph diet plan.
There are three main body types: ectomorph, mesomorph and endomorph.
- Ectomorphs tend to be lean and long, with difficulty to build muscles and store fat.
- Mesomorphs have a high metabolism and build muscles easily.
- Endomorphs tend to be bigger and store fat easily. This is just the way it is.
The bodies of ectomorphs simply work differently. They defend against the weight gain, which cannot be said for endomorphs. The opposite is true, actually: an endomorph’s body always works toward storing more fat. This is simply how endomorph bodies are.
As an endomorph
You will notice that you store fat more easily than the other body types. The endomorph person has a soft round body with more body fat, thick bones, large joints, wide waist and hips regardless of their height .
You may also have a larger appetite, which doesn’t help with the weight-loss. Also, you may get tired more easily than the other body types, which makes it more difficult to exercise. All these things combined result in a weight gain.
It is not surprising that endomorphs often struggle with weight. As an endomorph, you will probably find that it’s difficult to maintain your ideal weight and that even the slightest calorie surplus quickly results in storing more fat.
Luckily, there is an effective way for endomorphs to lose weight and stay fit. It is not easy, but a lot can be done through a diet adjustment specially made for endomorphs.
The Endomorph Diet Plan promotes muscle building, elimination of stored fat and general health improvement. This is a dietary change for all endomorphs who want to get rid of those extra pounds once and for all.
What is the Endomorph Diet?
The Endomorph Diet is a meal plan specially designed for people with the endomorph body type. This dietary regime takes the needs of endomorph seriously and maximizes weight-loss specifically for this body type.
A good Endomorph Diet is more than just calorie control: in order for it to work, it has to be arranged in such a way that an endomorph body can benefit from it.
Endomorphs tend to put on weight differently than the other body types. Endomorphs store fat quickly, even with a slight over-consumption of food.
While it is easy for mesomorphs to turn this surplus into muscles, endomorphs simply store it as fat. This results in a rapid weight gain, even if you are not eating too much food.
Endomorph Specific Approach
Why do endomorphs need a specific approach to food? Even the slightest calorie surplus will result in weight gain for this body type. This means that endomorphs have to monitor their calorie intake carefully.
You need a dietary plan that takes your specific body needs into account. Such a diet needs to control your calorie intake and to redistribute calories in the most effective way.
Indulging in sweets or cookies just a few times per week can ruin all of your progress. As an endomorph, you need to be very mindful of your diet plan.
This is where the Endomorph Diet comes in handy. Such a diet is specially targeted at the endomorph body type, its needs and its ways to burn calories.
This is a simple, yet powerful adjustment that will help you lose weight in a way that fits your body the most.
The adjustment is particularly important in the first few months.
Once you get it going, you will have a better idea on what to eat, and how.
The Endomorph Diet is not just a weight-loss scheme: it is a new lifestyle and a new approach to food designed specifically for your body type and its needs.
Endomorph Body Type Diet
The best Endomorph Diet is the one that is high in protein, with less carbs. Interestingly enough, a good endomorph diet doesn’t have to be extremely low in fat: carbs are the ones that can do most of the damage for the endomorphs. They are more sensitive to carbohydrates and insulin according to the American Council on Exercise (ACE). Keep this in mind when designing your own meal plan and a weight-loss goal.
Ideally, an Endomorph Diet will contain:
- 35% protein
- 30-35% fat
- 30% carbs
However, this ratio can be adjusted according to your individual needs. For example, at the beginning of the Endomorph Diet, you may eat more carbs and then cut this intake after a few weeks. Here is a more generous redistribution of food groups for an Endomorph Diet:
- 30-35% protein
- 30-35% fat
- 30-40% carbs
It means that you will not need to cut any important food group from your menu. Also, it doesn’t mean that you have to cut carbs completely out of your diet. The key is in balance and careful monitoring.
For example, you may start with 40% of carbs in your diet and see if it produces desirable effects. If you notice that you don’t lose as much weight as you wish, you can gradually lower this to 35% of carbs or down to 30%.
Monitor your carb intake
This is the crucial step for losing weight as an endomorph.
The best time to eat carb-dense foods is before or after exercise. This is the best time when your body can use these carbs without storing too much surplus fat.
Remember: carbs add up quickly, even if in an otherwise healthy diet.
For example: bananas are healthy, but they contain a lot of carbs. The Endomorph Diet doesn’t prevent you from eating bananas, but you need to be mindful of how much you consume.
Not all fats are bad fats. Indeed, there are certain good and beneficial fats that your body needs.
For example, fats present in olive oil (and many other vegetable oils) are beneficial for the body.
The same goes for avocado various types of nuts which contain healthy fats. You should not cut these fats from your diet. On the contrary: most fats on your diet should come from these sources.
Many endomorphs wonder if high-protein diets, such as paleo diet, are a good way to go. The truth is that a paleo diet, if done correctly, can do wonders for endomorphs. Such a diet has a high protein content and is low on carbs, which is exactly what endomorphs need to lose weight.
However, you don’t have to adopt a paleo diet lifestyle in order to lose weight. You can have a different approach and still lose weight.
Many endomorphs will not need to cut their carb intake so significantly. Even a moderate loss of carbs on your diet and a moderate increase of protein should benefit your weight loss.
As long as you stay within the recommended percentages and calorie distribution, you should see results. In this sense, you are free to choose among many different diets, as long as they follow the recommended calorie distribution for endomorphs.
This gives you freedom to design your own diet plan in a way that suits your lifestyle the most. It also means that you will be able to include your favorite foods on your meal plan.
No more restrictions or eating foods you dislike.
This is a great advantage of the Endomorph Diet plan: it is incredibly versatile.
Endomorph Diet Benefits
There are many benefits you can enjoy with an Endomorph Diet Plan. This is more than just a weight-loss regime: it is a complete lifestyle change you can maintain for long periods of time.
A good endomorph dietary regime promotes health and overall well-being. This is not just something you use to lose a few pounds, and then forget about it.
The main Endomorph Diet benefits include:
First and foremost, an Endomorph Diet is designed to help endomorphs lose weight. It is made in such a way to maximize weight loss for this specific body type, and to make it difficult for your body to store fat. Most people decide to try this dietary regime to lose those persistent extra pounds. Also, an Endomorph Diet is important for maintaining your healthy weight. Without it, you can quickly go back to storing excess pounds.
High energy levels
An Endomorph Diet Plan is high in proteins and vitamins, which results in higher energy levels. Many endomorphs struggle with low energy levels: they get tired quickly and often cannot perform tasks at the same level as other body types. A targeted diet for endomorphs will help you maintain high energy levels. You will feel rejuvenated and strong.
A diet high in protein encourages muscle build and elimination of stored fat. This is very important, because endomorphs have a particular difficulty to build muscles. A good Endomorph Diet Plan emphasizes protein-rich foods, which are ideal for building muscles.
Endomorph Diet emphasizes balance and a healthy approach to food. As such, it will improve your health and overall well-being. It is one of the healthiest dietary regimes you can try. This results in benefits beyond the weight loss. This is a diet that doesn’t ignore carbs and their importance for metabolism and blood sugar levels. A proper Endomorph Diet will keep your blood sugar under control, which minimizes the risks of diabetes and many other diseases.
A good Endomorph Diet is a true lifestyle change that can benefit your overall well-being. This is not a quick weight-loss scheme. It is a healthy dietary change that is not restrictive. Such a balanced diet is something you can fully adopt for years to come. This lifestyle change will not only help maintain healthy weight but will also keep you strong and healthy.
Endomorph Diet to Lose Weight
If you want to lose weight effectively as an endomorph, make sure to follow the above-mentioned distribution of macronutrients.
Some people may not need to cut much carbs to notice results.
Indeed, there are endomorphs who can lose weight even on a 40% carb diet. For others, much lower percentages are needed to show results.
Some people will need to cut carbs down to 25% in order to see proper weight-loss results.
1. Start by cutting the unhealthy carbs from your diet
If you adopt this dietary regime, make sure to cut carbs gradually.
Start with 40% and lower your carb intake slowly, for a few percentages per week.
You should not do any abrupt changes: this will only cause more trouble for your organism. Remember: balance is the key for this dietary plan.
Foods to avoid but are not limited to:
- soft drinks
- processed sugars
- refined grain products (white bread, white pasta and white rice)
Refined grain products with whole grains.These contain dietary fibers and other beneficial ingredients. Your carbs should come from whole grains and not processed grains and sugars. Brown rice and wild rice are a healthy dietary change compared to processed grains. They also keep you full for a longer period of time, which minimizes your overall daily calorie intake.
For optimum weight-loss results on this diet, make sure to consume a lot of quality protein foods. Good sources of protein are lean proteins in fish and poultry.
While red meat is not completely forbidden on this dietary plan, make sure to use it in smaller quantities. Always choose meat portions that are not rich in fat.
Endomorphs should strive to include protein in all of their meals. Include at least an egg or a small portion of fish, mushrooms or another protein serving per meal.
3. Monitor Calories
While the Endomorph Diet doesn’t focus on rigorous calorie counting, you should be aware of how many calories you consume per meal and on a daily basis.
You can start by 1400-1500 calories per day then minimizing your intake to 1000-1200 calories per day.
The key to this diet plan is balance and health. As such, never go lower than 1000 calories per day. Going lower than this can damage your body.
It will put your metabolism into a starving mode, which will only result in your body holding onto fat.
Endomorph Food Diet List
A great thing about the Endomorph Diet is that it’s not restrictive.
Generally speaking, all foods are included on this diet. The key is balance and moderation.
You need to organize your meals in such a way that it follows the recommended distribution of macronutrients (35% protein – 35% fat – 30% carbs).
Also, make sure to be within your set calorie intake for the day. That is basically it: almost everything else is allowed.
Processed sugars, trans fats, heavily processed foods – all of these are bad for you and should be avoided.
If you do get a craving for one of those, you are allowed to indulge from time to time. It will not ruin your progress, as long as you do it only occasionally and in moderation.
Here are the foods you should focus on when following the Endomorph Diet:
These should heavily figure on your diet. The best choices are poultry and fish, eggs, low-fat or non-fat dairy products. You are also allowed to eat lean red meat, but make sure that most of your proteins come from other sources.
They are packed with minerals and other nutrients. Endomorphs can benefit a lot from a diet rich in proteins and veggies. No vegetables are forbidden on this diet, but make sure to focus more on green veggies and restrict your intake of starchy vegetables.
They are packed with vitamins. They are also a great source of fiber. Fruits are good for satisfying your need for sugar. While you should not eat too much sugary fruits, these are a better choice than processed sugars. Just remember: moderation is the key! The same goes for fruits rich in carbs, such as bananas. These are not forbidden, but you need to be careful.
Your diet should contain healthy fats. Vegetable oils, particularly olive oil, are great for this purpose. Other healthy sources of fats include nuts, seeds and avocados.
You should not eliminate carbs altogether. For your carb intake, focus on whole grains and avoid white bread products. Wild rice and brown rice are excellent sources you want to focus on.
Another healthy carb source are beans and legumes. However, make sure not to eat too much of them: these are rich in carbs and can tip over your daily carb intake easily.
In case you want to follow a specific dietary regime that is compatible with the Endomorph Diet, you will need to follow that regime’s rules.
For example, if you want to adopt a paleo lifestyle, you need to follow paleo diet rules. Not all of the abovementioned foods are allowed on this dietary regime, so pay attention to that.
Some foods you should limit or avoid altogether on the Endomorph Diet include:
Foods such as white bread, white rice, pasta, crackers, cookies, cakes and the like are packed with simple carbs and sugars. These are bad for the endomorph body type, because this is the kind of food that can cause quick fat storage.
While sugar is not forbidden on the Endomorph Diet, make sure to limit its intake. Be particularly away from processed sugars and foods such as cookies, cakes, donuts, and the like.
Heavily processed foods, such as fast foods, frozen foods and the like are not the best choice for endomorphs who want to lose weight.
Do your best to limit alcohol intake. Your body doesn’t need any of it, and it can set an endomorph’s progress back significantly.
High saturated fat oils
Such as palm oil and coconut oil
High fat dairy products
Such as Ice cream , Whipped cream, and full fat milk
Some drinks such as soft drinks, energy drinks, and sports drinks
Endomorph Diet Plan Sample
With the Endomorph Diet, there are many options, you have a lot of freedom building your dietary regime.
However, there are certain rules you need to follow:
- Maintain 35%-35%-30% distribution of macronutrients. This is the core of the Endomorph dietary regime. You can start with a bit more carbs and then lower it gradually.
- Include a protein with every meal. Make sure to always have a serving of fish, poultry, lean meat, eggs or low-fat dairy products.
- Many small meals are better than a few big ones. Ideally, endomorphs should consume 4-5 smaller meals during the day. This will keep your metabolism busy. It is best to eat a smaller meal every five hours or so.
- Include carbs carefully. Make sure to monitor your carb intake. Ideally, you should eat carbs before or after a workout.
Endomorph Diet Sample Meal Plan
- Breakfast: A boiled egg with a whole wheat toast or a muffin. To make it tastier, you can use a teaspoon of butter with it.
- Snack: A cup of nonfat yogurt or a small serving of fruits and nuts.
- Lunch: A good lunch will have a serving of protein and vegetables. Roasted chicken breast or fish with a side offering of veggies is a good choice. Ideally, you should skip bread and carbs for this meal. If you can’t, make sure to limit yourself to 1-2 pieces of whole-grain bread.
- Snack: A serving of fruits or veggie snacks is a good option. If you need something more filling, low-fat cheese with a small piece of bread will do.
- Dinner: Your dinner should resemble your lunch. Aim for a generous serving of lean protein and side vegetables. If you skipped carbs for lunch, you may include them here. For example, you can have a serving of potatoes with lean meat and green veggies.
- Midnight snack: If you need a late-night snack, opt for a low-fat yogurt or a cup of non-sugary fruits.
Endomorph Female Diet
Generally speaking, women burn fewer calories and are more susceptible to fat accumulation.
As a woman, your daily calorie needs are lower than those of men.
For example, if a man can burn around 2000 calories per day, a typical woman cannot burn more than 1800, unless she engages in heavy exercise.
It means that you need to set a lower daily calorie intake to lose weight.
Aim for a total of 1000 to 1200 calories, depending on how fast you wish to lose weight.
Also, take your exercise regime into account. Never go lower than 1200 calories but do try not to go over 1500 for your dieting.
Another thing women need to keep in mind is the effect sugars and carbs have on the body.
Women store fat much quicker than men, and this fat mainly comes from carbs and sugars.
Therefore, it is crucial for women to target a lower daily carb intake than men. Do your best to eat only complex carbs and limit the presence of simple carbs and processed foods on your diet.
Endomorph Diet Recipes
Here are the examples of recipes you can try for the Endomorph Diet:
- 2-3 eggs
- ¼ cup tomatoes, chopped
- ¼ cup fresh basil (chopped)
- 1 teaspoon olive oil
- pinch of salt and pepper (to taste)
- Preheat oven to 350 degrees F.
- Prepare muffin tins by gently greasing them with olive oil.
- Whisk eggs in bowl and add salt and pepper.
- Chop vegetables and stir them into the egg mixture.
- Pour the mixture into the muffin tins.
- Bake for 20-25 minutes. Serve.
Chicken Lettuce Wraps
- 2 chicken breasts (skinless, cut into thin pieces)
- 2 cups tomatoes (chopped)
- 1 bell pepper, chopped
- a cup of onion
- big lettuce leaves (equivalent to a whole lettuce)
- 1 tablespoon chopped parsley
- a splash of olive or coconut oil
- pinch of salt, sugar and pepper (to taste)
- In a frying pan, prepare chicken pieces with half of the oil. Set aside once they turn golden.
- In the same pan, add the remaining oil and fry the onion until it softens.
- Add chopped tomatoes and peppers, salt, sugar and pepper. Simmer for about 5-10 minutes.
- Add chicken pieces back and cook for additional 5 minutes.
- Wash lettuce leaves and let them dry.
- Apply a portion of chicken and vegetable mix to the leaves. Wrap and serve.
Note: You can add a serving of carb to this meal in the form of a cup of brown rice or 1-2 pieces of bread.
- 6 ounces (170g) of salmon
- 3 eggs
- 2 cloves of garlic (minced)
- a cup of onion (diced)
- a pinch of dill
- 2 teaspoons vegetable oil
- 1 tablespoon of mustard
- salt and pepper, to taste
- Preheat a skillet with vegetable oil.
- In a bowl, whisk eggs and add garlic, onion, salt, pepper, dill and mustard. Whisk until well-mixed.
- Add salmon patties to the mixture until they are fully covered.
- Fry patties in the skillet for about 10 minutes (4-5 minutes per side). Serve.
- 65g of strawberries
- 75g blueberries
- 100g pineapple
- low-fat yogurt
- In a bowl, chop fruits.
- Top with low-fat yogurt. Serve.
Avocado with Feta Cheese
- 1 avocado
- ¼ feta cheese
- 1 teaspoon sesame seed
- Chop avocado into small pieces.
- Top with feta cheese and sesame seeds. Serve.
Exercises For The Endomorph
According to ACE, exercise is a must for increasing the metabolism of the endomorph including both weight and cardio training
- Cardio training:
A. High Intensity Interval training (HIIT): for no more than 30 minutes workout 2 or 3 days a week
B. Steady state cardio: 30 to 60 minutes workout 2 or 3 days a week
- Weight training:
Practise compound exercises that focus on large muscles such as legs and back. For more about weight training click here.
Endomorph Diet Results
The Endomorph Diet is specially designed for weight loss and improved health in the long term.
You can expect to lose weight on this diet and finally get rid of those persistent pounds.
However, keep in mind that the actual weight loss will depend on your metabolism. Different people will experience different results.
The Endomorph Diet is a full dietary regime and a lifestyle change. As such, it provides consistent, long-term results and not a rapid weight loss.
As with any other diet, it is best to consult your doctor before you start. This is the best way to ensure safe and healthy weight loss adjusted to your specific needs.
Need to lose weight for your big day? Check out How to Lose 50 pounds in 3 months diet plan
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.
7-Day Endomorph Meal Plan (And Food List)
This article will give insight into the endomorph meal plan, endomorph recipes, and everything in between. But first, who are endomorphs?
William Sheldon, an American researcher, and psychologist came up with a study (theory of personality) that classified body types into three categories namely:
People who have this body type tend to appear very lean and tall.
Their bodies are associated with a fast metabolism rate. As a result, they hardly gain weight no matter the type of food they eat.
Ever wondered why some people eat every single thing they come across, but they never seem to gain any weight? These are the ectomorphs.
People with this body type have great and well-defined muscles. They tend to be very strong.
They can gain with ease and lose it with as much ease.
Their body shapes border on a rectangular-like appearance, with an upright like posture?
People in this category have fewer muscles and a high percentage of fats. This makes them appear heavier and rounder.
When you hear the word heavier, you might come to the conclusion that they are overweight. This is hardly the case.
However, endomorphs just exhibit certain characteristics that make them likely to gain weight than other body types.
They are more reactive to the intake of calories than any other. If you have this body type, you should be strict about your calorie intake so you don’t consume more than your body can burn.
You might have come across people who no matter how hard they work out, never seem to lose much weight, if at all. Such a person is most likely an endomorph.
They have a slow metabolism rate that makes them burn fat at a slow rate.
In order to make positive gains with their weight loss, such a person needs an endomorph meal plan that will keep their body type’s need into consideration.
CAN ENDOMORPHS BE SKINNY?
The common underlying assumption is that endomorphs can’t be skinny no matter what.
Phil Catudal, a personal trainer reports that endomorphs can be skinny but under certain conditions.
First, they must follow their diet strictly (individualized endomorph meal plan). They must also keep track of the calories they consume which are mostly from carbs.
Second, endomorphs have to maintain the same eating pattern even after becoming skinny.
This is because their bodies can easily bounce back with any slightest mistake brought about by the wrong meal plan.
They have to maintain the same lifestyle to remain become skinny.
Third, an endomorph should work out regularly to burn fats around the waist and other body parts. Lots of cardio will help burn those calories.
Phil Catudal also recommends cardio workouts thrice a week for 30 – 45 minutes to burn more calories.
He suggests the combination of planks, push-ups, and squats increase muscle. This increases the body’s metabolism rate.
39 studies conducted and published in the journal Sports Medicine in February 2018 pointed out that workouts done in intervals are very efficient and effective in reducing the body fats present in the body.
It’s also responsible for burning fat belly in obese patients.
HOW MANY CARBS SHOULD ENDOMORPH EAT IN A DAY?
Based on research conducted by American Council of Exercise, you should include carbohydrates in a proportion of 30 percent into your diet.
This would apply to people with average metabolic rates.
An endomorph meal plan should include less than 30 percent carbs for effective and efficient results, given they store more fat than an average person.
However, it should not be too low that you have no energy to do anything.
WHAT SHOULD AN ENDOMORPH EAT TO LOSE WEIGHT?
Endomorphs don’t lose weight fast like the other body types. This is because of the slow metabolism rate that their bodies exhibit.
So, if you possess this body type, you need to consider a specific endomorph meal plan to facilitate weight loss.
The best type should be the one that has higher protein and fat content and low carbohydrate.
HIGH -PROTEIN FOODS
These foods assist in weight loss as they keep you full for a longer period of time.
Proteins boost your metabolism rate.
Therefore, an endomorph meal plan must always include high protein foods. Vegetarians are encouraged to incorporate plant proteins like oats lentils into their endomorph meal plan.
HEALTHY -FAT FOODS
Foods that contain healthy fats can help an endomorph to reduce cravings and appetite.
LOW- CARB DIET
Being an endomorph doesn’t mean you can’t incorporate carbs into your diet. Carbs are a great source of energy for the body.
Removing carbs from your diet makes you consistently fatigued and sluggish. You end up lacking the energy to do anything.
Even worse, a meal plan that contains low carbs can lead to severe ketosis.
The solution for all this is to choose complex carbohydrates into the endomorph meal plan over the simple ones.
They include legumes that have high fiber like beans, peas, lentils, spinach, kales, and broccoli. Starchy vegetables like sweet potatoes, yams, carrots, and fruit also make the cut.
WHAT FOODS TO AVOID AS AN ENDOMORPH?
Avoid simple carbohydrates as they are stored as fats in your body instead of energy. They slow your metabolism rate also.
High sugar chocolates, beverages, white bread, and fried foods should be given a wide berth.
7- DAY ENDORMPORPH MEAL PLAN
Breakfast: Cheese coated with both green and red grapes plus chia seeds.
Lunch: Sardines served with vegetables
Dinner: Cauliflower brown rice served with steak.
Breakfast: Boiled eggs served with sugar-free coffee or tea.
Lunch: Chicken breast dipped in olive oil, veggies, and raw tomatoes.
Dinner: Baked potatoes served with lentil soup.
Breakfast: 2 scrambled eggs, onions, tomato, and spinach.
Snack: Handful of almonds.
Lunch: Avocado tuna salad served with peas.
Dinner: Salmon served with veggies.
Breakfast: Greek yogurt plus groundnut smoothie.
Snack: Handful of sunflower seeds.
Lunch: Brown rice served with shrimp.
Dinner: Red beans served with dried tomatoes, olive oil, and raw veggies.
Breakfast: Omelet topped with pieces of avocado.
Snack: Apple baked with cinnamon.
Lunch: Sweet potatoes served with shredded chicken barbeque and low-sugar tomato sauce.
Dinner: Cauliflower rice, avocado pieces, and shrimp.
Breakfast: Hardboiled eggs with blueberries.
Snack: 10 -15 black olive seeds.
Lunch: Chicken wrapped in lettuce plus veggies.
Dinner: Sweet potatoes served with lentil soup.
Breakfast: Greek yogurt served with almonds and cinnamon
Snack: Bag of popcorn.
Lunch: Mushroom soup served with chicken breast.
Dinner: Baked salmon served with steamed broccoli and soup
It is wise to incorporate foods that accelerate weight loss into the endomorph meal plan.
Given people with the endomorph body type easily store fat, these fat-blasting home workouts will help you get rid of the extra fat faster.
A Complete Body-Type Nutrition Guide!
“What is that in your bottle and what does it do?” We get asked this everyday when drinking our Xtend (BCAA, L-Glutamine and Citrulline Malate) during our workout. But how many times have you sat down at a restaurant and had people ask how that meal was going to benefit your workout tomorrow? Probably never.
We are here to tell you that it is not just the workout nutrition that fuels your training, but the many meals before training that enable you to get your pump on and attain the Holy Grail of Bodybuilding—Fat Loss and Lean Mass Gain!
In this article, Team Scivation will break down what it takes for your body type to get the results you need and exactly what to eat and what supplements to take. Keep reading to find out exactly what to eat to ensure that you get results!
The term phenotype is defined as “The observable physical or biochemical characteristics of an organism, as determined by both genetic makeup and environmental influences.” (Dictionary.com). One’s body type/structure can be placed in three phenotypes:
- Ectomorph: Naturally skinny, narrow bone structure, has a hard time gaining weight
- Mesomorph: Naturally built, broad shoulders, can gain or lose weight relatively equally
- Endomorph: Naturally heavy, wide bone structure, gains weight easily
There is a clear visible physical distinction between the three phenotypes, but what is not visible and often ignored is the biochemical and metabolic differences between the three phenotypes. Your phenotype will dictate the way you should structure your diet to gain lean mass. For example, mesomorphs and endomorphs need to eat less food than an ectomorph in order to gain weight.
In this article we will go over specific strategies people with each phenotype can use to prime their bodies for growth and optimize their performance for each and every workout, but first we will go over some basic diet principles that apply to everyone.
Insulin is referred to as the “storage hormone” because its job is to activate transportation of nutrients (i.e. carbs and fat) into cells and to turn off the burning of nutrients.
When you eat carbs the pancreas secretes insulin, which signals cells to increase the uptake of glucose from the blood into them. During this time, fat burning is blunted. Therefore we want to control insulin levels to keep fat burning elevated. Keys to doing this are:
- Eat 5-6 small meals per day: Large meals can create enormous an insulin spike, which can cause your body to store fat. Small meals create a much smaller, more controlled insulin release thus less fat storage and more fat loss.
- Never skip a meal: We don’t care if meal one was at the local buffet and you ate until you had to unbutton your pants. Do not skip your second meal! Keep the motor revving.
- Eat good fat with every meal, especially carbohydrate meals.
- Do not combine carbohydrates and protein alone, this elicits the highest insulin response. For example, a cup of oatmeal has a moderate insulin response but when you combine oatmeal with whey protein, you get a much higher response. If you do combine these, be sure to add a fat source.
We are talking about controlling the acidity of your meals. Why is this important and how can it be accomplished?
- Your body’s pH level is slightly alkaline, with a normal range of 7.36 to 7.44. To maintain optimal health and results, you should attempt to keep your body in an alkaline state through diet.
- An imbalanced diet high in acidic foods can make your body acidic. This can deplete the body of alkaline minerals such as sodium, potassium, magnesium, and calcium, making you more prone to serious health problems and potentially disrupting nutrient absorption.
- Add fat to your meals! For example, when you eat a meal like oatmeal and egg whites, you are eating a very acidic meal. But when you put raisins and almonds in your oatmeal and have some steamed vegetables with it, you are lowering the acidity of that meal dramatically.
- When you cannot add fat or vegetables to your meals, add two to five grams of L-Glutamine. This will lower the acidity of your meal to keep you in a more alkaline state.
What Are Some Alkaline Foods?
- Green Beans
- Watermelon (neutral)
Nuts and Seeds
Fats and Oils
- Evening Primrose
- You should drink plenty of water everyday.
- Try to drink at least eight glasses (or 64 oz.) of water per day.
- Staying hydrated is a major key to growth.
- If you are dehydrated you will not be able to perform in the gym. You will feel weak and sluggish and may even cramp up making it so you can’t workout at all.
- Staying hydrated should never be overlooked.
- Choose fresh, wholesome foods over pre-packaged, processed foods.
- Packaged foods are loaded with preservatives, especially sodium and saturated fats, and often have high amounts of sugars, such as high fructose corn syrup
- You will be amazed at how fast you can lose fat just by packing meals from home rather than purchasing fast food or packaged foods. You also will save a lot of money!
- Eat one to two fruit servings and three to five vegetable serving everyday.
- Fruits and vegetables are packed with fiber, antioxidants, vitamins and minerals.
- One serving of vegetables is one-half of a cup unless leafy. One serving of leafy vegetables is one cup.
- Fruits and vegetables provide nutrient dense calories and healthy fiber.
Now that we have an understanding of some basic diet principles we will outline specific strategies ectomorphs, mesomorphs, and endomorphs can use to prime their bodies for growth and performance.
An ectomorph, often referred to as a “hard gainer”, has a fast metabolism and needs more calories to maintain a given weight than a mesomorph or an endomorph. This elevated metabolism/increased need for calories could be due to a number of factors including resting metabolic rate (RMR), hormone levels (i.e. thyroid), insulin sensitivity, fat oxidation capacity, and the rate at which glycogen is oxidized.
Ectomorphs tend to burn through glucose (carbohydrates) very quickly. Because of this, ectomorphs will need to follow a high carbohydrate diet when trying to gain muscle.
The number one reason causing “hard gainers” not to gain weight is under eating. In most cases increasing your caloric intake will lead to weight gain. No one should ever say “I’m a hard gainer and that’s that!” because in reality you just need to eat more.
It is possible for everyone to gain muscle no matter what their genetic predisposition may be, it just might be harder for some than others. Let’s get into the diet strategies for ectomorphs to gain weight.
Simply put, you are going to have to eat a lot to grow! There is no way around that. The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight.
When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet. Ectomorphs trying to gain muscle need to eat a hypercaloric diet like anyone else who wants to gain weight.
A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15; this gives you your total calories to be consumed each day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a very basic way to determine your maintenance caloric intake.
A good starting point for ectomorphs is to set your calories to 500 calories over maintenance. Remember that you want to gain lean mass, not fat. It would be easy to gain weight by just eating junk food all day, but you would most likely gain a chunk of fat with the muscle you do gain. Instead I recommend eating good, nutrient dense foods. If you do not gain weight at 500 calories over maintenance then increase your calories more.
Tips For Daily Eating
1. Eat lean protein with every meal: Good proteins include chicken, lean beef and turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein supplements.
2. Eat unprocessed carbs: The bulk of your carb consumption should be in the form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes, rice, whole-gain pastas, breads, and cereals.
3. Eat fruits and vegetables everyday: Fruits and vegetables contain vitamins, minerals, and many nutrients vital for good overall health, wellness, and growth.
4. Eat good fats with every meal (except post-workout): Dietary fat is very important for proper body functioning and hormone production. Most people have an unbalanced view of dietary fat and therefore limit it. Good sources of fat include almonds and almond butter, peanuts and peanut butter, avocado, flax seed and olive oil, and eggs.
5. Don’t eat until you feel like you are going to vomit: When trying to gain weight, some hard gainers eat to the point of vomiting. This is not healthy or necessary. Instead of eating huge meals, I recommend eating 6-7 decently-sized meals that make you feel full but not stuffed and bloated.
6. Cook meals in advance: Have food already cooked and ready to go when it is time to eat makes getting enough calories much easier and less of a burden.
7. A macronutrient ratio for bulking is 50:30:20/carbs:protein:fats: One should always get 1-1.5 grams of protein per pound of bodyweight, this is your primary objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
- Carbs = 375 grams
- Protein = 225 grams
- Fat = 67 grams
8. Eat the bulk of your carbs around your workout: Weight lifting increases the body’s need for glucose, therefore it makes sense to eat carbs around your workout.
For ectomorphs who struggle to gain weight we recommend consuming a fast digesting shake post workout consisting of essential amino acids/whey protein and a high glycemic carbohydrate, such as Scivation Whey and/or PrimaForce Primal EAA + PrimaForce Carb Slam, with no fat. This same shake can also be taken pre-workout. After this post-workout shake resume your normal protein+carbs+fat meals.
9. If you aren’t gaining weight you need to increase your calories: While some people might be able to gain muscle on 3,000 calories you may need to eat 4,000 or even 5,000 calories a day in order to grow. It is important to monitor your weight and body fat% so you can tell whether or not you need to increase your caloric intake.
10. A cheat meal here and there won’t kill you: If you eat 6 meals a day that means you are eating 42 meals a week. Having one or two “off” meals will not kill you and can be psychologically refreshing. If you want to enjoy a meal out with your friends and family that is fine and encouraged.
Mesomorphs tend to be in the middle when it comes to metabolic rate. While ectomorphs struggle to gain weight and endomorphs have trouble gaining too much weight (specifically fat:muscle ratio), mesomorphs seem to have the best of both worlds; they can gain muscle with limited fat gains.
Mesomorphs naturally have more muscle than ectomorphs and have better insulin sensitivity than endomorphs, which makes it easier for them to gain more muscle and less fat when eating a hypercaloric diet.
The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight.
When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet. Mesomorphs trying to gain muscle need to eat a hypercaloric diet like anyone else who wants to gain weight, but they do not want to eat too many calories above maintenance.
A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15; this gives you your total calories to be consumed eat day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a very basic way to determine your maintenance caloric intake and should be used as a starting point. For mesomorphs I recommend starting at 250-500 calories above maintenance calories with their calories come from:
- Carbohydrates = 40%
- Protein = 30%
- Fat = 30%
Using the 3,000 calorie as an example this would be:
- Carbohydrates = 300 grams
- Protein = 225 grams
- Fat = 100 grams
A 200 pound mesomorph would want to start 250-500 calories above their maintenance caloric intake, so adding 500 calories to the above example we get:
- Carbohydrates = 350 grams
- Protein = 263 grams
- Fat = 117 grams
In addition to controlling your caloric intake, as a mesomorph you want to control insulin secretion. This can be done by limiting carbohydrate consumption, specifically high glycemic carbohydrates. Managing your insulin levels will allow you to keep your gains leaner.
Control Your Caloric Intake And Meal Size With Frequent Meals
One way to control your caloric intake is to eat frequent meals. Going long periods of time with no food causes your body to send signals to the brain telling it the body needs food.
If you eat sporadic meals you will most likely overeat on those meals. It is better to eat smaller, more frequent meals to prevent overeating. Eating smaller meals allows insulin secretion to be more controlled. Eating a 600 calorie meal will result in less insulin secretion than eating a 1,200 calorie meal (macronutrient content aside).
Limit The Bulk Of Your Carbohydrates To Specific Meals
Limiting the bulk of your carbohydrates to times when your body needs them most will aid in muscle growth and limit fat gains. I recommend mesomorphs to limit the majority of their carbohydrates to breakfast and pre/post workout. For example, if someone workouts at 6 PM I would recommend they consume the majority carbohydrates at:
- Breakfast: i.e. 2 slices whole-wheat bread (~30-50 carbs depending on bread)
- Pre-workout: i.e. 1 cup oatmeal (~60 carbs)
- Post-workout: i.e. 8 oz. sweet potato + 1 tbsp honey (~90 carbs)
For all other meals mesomorphs should consume less carbs (i.e. 1/4-1/2 cup rice), green vegetables, and small amounts of fruit. If you workout first thing in the morning, I would recommend following a similar setup, keeping your carbs in your first three meals (pre-workout meal, post-workout meal, and third meal of the day).
No matter what your schedule is I do not recommend consuming dextrose, maltodextrin, or other high glycemic carbs post workout for mesomorphs. Some mesomorphs may do very well using high glycemic carbs, but our general rule is for mesomorphs to stick to low glycemic carbs.
Skeletal muscle has the ability to uptake glucose post workout without “spiking” your insulin.
Studies do show that increasing insulin levels post workout does enhance protein synthesis, but I do not feel one needs to jack insulin levels through the roof with dextrose. I do feel that it can be beneficial for mesomorphs to take some high-glycemic carbs pre workout. Studies have shown that protein synthesis is elevated the greater when high glycemic carbs combined with free-form essential amino acids (EAA) are consumed pre workout.
Eat Quality Foods: Don’t Skimp On Your Fruits And Veggies!
By consuming low glycemic index carbs, such as oatmeal and sweet potatoes as suggested above, one can limit the insulin output from their carb meals. For low carb meals I recommend consuming green vegetables and fruit.
Green vegetables and fruit are both low GI carbs and contain fiber and numerous nutrients. On top of that, they are very filling. An example of a low-carb meal would be 4-6 oz. of chicken with 1 cup green beans and 1/2 an apple.
In addition to carbs and protein, one should add fat to their meals to decrease insulin output, prolong digestion time, and to provide essential fatty acids (EFA). Examples of good fats include almonds and almond butter, peanuts and peanut butter, avocados, and flax and olive oil. One could simply add 20 almonds to the above meal to obtain their EFAs.
Don’t Slack On Non-Workout Day Nutrition
You grow outside of the gym. Weight training provides the stimulus for growth, but your diet governs your growth. Your diet should be just as strict on non-workout days as on workout days. More than anything your total caloric intake will govern how much weight, muscle, and fat you gain
While the above guidelines will help limit your fat gains, your overall caloric intake is the number one factor that will decide if you gain fat. If you overeat you will probably gain some fat. So start by eating 250-500 calories over your maintenance caloric intake and increase calories when weight/muscle gains stall.
I want to note that throughout this article, when I talk about endomorphs I am referring to a person’s natural phenotype and genetic make-up, not someone who is overweight simply due to years of a sedentary lifestyle and overeating.
The primary factor that determines whether you gain or lose weight is your caloric intake (how many calories you eat). If you eat more calories than you burn (hypercaloric diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet) you will lose weight.
When you eat exactly the same amount of calories as you burn it is called a maintenance caloric diet. Endomorphs trying to gain muscle need to eat a hypercaloric diet like anyone else who wants to gain weight, but they do not want to eat too many calories above maintenance.
A simple calculation to determine your maintenance caloric intake is to take your body weight and multiply it by 15; this gives you your total calories to be consumed eat day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a very basic way to determine your maintenance caloric intake and should be used as a starting point. When weight gain stalls increase your calories by 200. Continuing with our example, this person would then eat 3,200 calories a day.
In addition to controlling your caloric intake, as an endomorph you want to control insulin secretion. This can be done by limiting carbohydrate consumption, especially high glycemic carbohydrates. Managing your insulin levels will allow you to keep your gains leaner.
Control Your Caloric Intake And Meal Size With Frequent Small Meals
One way to control your caloric intake is to eat frequent small meals. Going long periods of time with no food causes your body to send signals to the brain telling it the body needs food. If you eat sporadic meals you will most likely overeat on those meals.
It is better to eat smaller, more frequent meals to prevent overeating. Eating smaller meals allows causes insulin secretion to be more controlled. Eating a 400 calorie meal will result in less insulin secretion than eating a 1,000 calorie meal (macronutrient content aside).
Limit Total Carbohydrate Consumption
One of the physiological mechanisms that cause endomorphs to gain fat easily is poor insulin sensitivity. Insulin sensitivity refers to the cells response to insulin or insulin’s efficiency on cells. A cell that is very insulin sensitive needs less insulin to uptake glucose (carbs) than a cell that is insulin insensitive.
Insulin is anti-lipolytic (blunts fat oxidation) and increases fat storage. Therefore, when more insulin is secreted, fat oxidation will be blunted and fat storage will be increased to a greater degree than if their cells were more insulin sensitive. In order to maintain better health one must control insulin.
The consumption of carbohydrates leads to a large output of insulin since insulin is necessary for the uptake of glucose into cells. Eating large amounts of carbohydrates throughout the day will lead to elevated insulin levels, thereby decreases fat oxidation.
Dietary carbohydrates are necessary to gain muscle mass and normal body functioning, therefore they cannot be eliminated from the diet. Instead they should be consumed during specific meals when your body needs them.
Limit Carbohydrates To Specific Meals
Limiting carbohydrates to times when your body needs them will aid in muscle growth and limiting fat gains. I recommend endomorphs to limit their carbohydrates to breakfast and pre/post workout. For example, if someone workouts at 6 PM I would recommend they consume some carbohydrates at breakfast, such as 1/2 cup oatmeal, and post workout, such as 6 oz. sweet potato.
For all other meals they should consume green vegetables and small amounts of fruit. If you workout first thing in the morning, I would recommend following a similar setup, keeping your carbs in your pre- and post-workout meals. As you add calories to your diet you can increase your carb consumption.
If you are eating 6 oz. of sweet potato post workout you can add in an additional 2 oz. sweet potato and 1 TBSP honey (an additional 30 grams of carbs) when you increase your calories. The next step would be increasing your 1/2 cup of oatmeal in meal 1 to 1 cup of oatmeal. Gradually increasing calories is the key for endomorphs to gain lean muscle without gaining fat.
No matter what your schedule is I do not recommend consuming dextrose, maltodextrin, or other high glycemic carbs post workout. High glycemic carbs are a BIG NO-NO for endomorphs. Skeletal muscle has the ability to uptake glucose post workout without “spiking” your insulin levels.
Weight training increases GLUT-4 translocation in skeletal muscle, allowing the muscle to uptake glucose more efficiently. Studies do show that increasing insulin levels post workout does enhance protein synthesis, but I do not feel one needs to jack insulin levels through the roof with dextrose. Due to endomorphs’ tendency to have poor insulin sensitivity spiking insulin levels is not ideal for lean mass gain.
Eat Quality Foods: Don’t Skimp On Your Fruits And Veggies!
By consuming low glycemic index carbs, such as oatmeal and sweet potatoes as suggested above, one can limit the insulin output from their carb meals. For low carb meals I recommend consuming green vegetables and fruit for endomorphs’ carb intake.
Green vegetables and fruit are both low GI carbs and contain fiber and numerous nutrients. On top of that, they are very filling. An example of a low-carb meal would be 4-6 oz. of chicken with 1 cup green beans and 1/2 an apple.
Eat Less On Days You Do Not Workout
On days you don’t workout you do not need as many calories as you do on the days you do workout. I recommend isolating your carbs to breakfast only and eating vegetables and fruits for the remainder of your carbs. The amount of carbs you consume on your off days should be adjusted according to the rate you are gaining weight, specifically fat.
If you find you are gaining too much fat, then I recommend reducing your carb intake on your off days. This does not mean that non-workout day’s nutrition is less important than a workout day’s nutrition, but rather you should just control your carb intake more to decrease fat gains.
There is a lot of attention paid to pre- and post-workout meals and supplements, and rightfully so! But what we are here to tell you is that it is not only those meals that fuel your workout and progress, but the many meals leading up to and following a workout that dictate your performance and results.
Building your dream physique is a 24 hour, 7 day a week job. Your time in the gym is an investment in your physique. Don’t ruin your return on investment!
How To Get A Flat Stomach Part 3: Endomorph Guideline
Endomorphs: here is your how to get a flat stomach nutrition and workout guidelines. The details I will discuss are similar to the how to get skinny legs nutrition and workout guidelines, so check that out if you haven’t already.
If you are not completely sure about your body, I have a special quiz that will help you learn your body type in just 2 minutes. And it’s completely free 🙂
Yours is the most challenging of the body types, but with hard work and dedication you can achieve great results! Your best bet is to combine both exercise and a healthy diet, as it will be more difficult to achieve fat loss and a flat stomach with just diet or exercise alone.
As I always like to remind you guys, diet is the most important factor when it comes to getting a flat stomach. I’ve talked about it more in my previous article on how to get rid of belly fat.
Diet should be your main focus when it comes to both fat loss and getting a flat stomach.
The most important thing is not to eat too many or too little calories. You need to get that balance right!
You should be in a slight calorie deficit, but not too much otherwise you will be too hungry and this can lead to overeating or binge eating. For more on my daily diet, check out my previous blog post here.
WHAT YOU SHOULD BE EATING
Protein and fats will be your new best friends! Make sure you’re eating a diet that is high in protein and healthy fat.
Good sources of protein include:
- lean meat (especially chicken),
- protein powder,
Good sources of healthy fats include:
- nut butter, eggs
- healthy dips.
It would also be very beneficial for you to invest in a whey protein powder. To find out more about why protein is important, have a look at this blog post.
WHAT YOU SHOULDN’T BE EATING
Carbs are not your friend. Unfortunately, your body type cannot get away with a high carb diet or too many naughty treats so you must have discipline.
You still need to eat carbs as they are absolutely essential for your body to function. But make sure you’re sticking to a low carb diet and are avoiding processed foods and alcohol.
Good sources of carbs include:
- green vegetables,
- sweet potato,
- white potato,
- wholemeal bread,
- brown rice
But try to make sure your main carb source is vegetables.
The timing of your carb intake is also very important. Ensure that you focus on eating carbs first thing in the morning or within one hour of your workout.
Post workout, your body is in an anabolic state and needs the carbs to replenish your body, NOT store fat. This is the absolute best time to consume carbs, whether it be morning or night.
Research has also shown that glucose tolerance is highest in the morning so your body is best able to deal with carbs in the morning.
Because your body does better on a lower carbohydrate diet, I would suggest the following macronutrient breakdown:
- 20-25% carbohydrates
- 45-50% fats
- 30% protein
This is quite low in carbohydrates so it is important to make sure that you are eating carbohydrate foods that are high in fibre such as fruit and vegetables.
Fibre makes a HUGE difference to how full you feel (and of course your bowel movements) so it should be factored in!
Fibre is extremely important, especially since you require a low carb diet.
At one point, I followed a low carb diet and didn’t bother about fibre. I was eating only around 11g of fibre per day and I was constantly hungry.
I thought that was normal because I was “on a diet.” But then I increased my fibre intake just by changing my foods (still eating the same amount of calories and carbs) and I was much less hungry!
You need to make sure your carbohydrates are coming from healthy sources such as fruit, vegetables, lentils, nuts, seeds and whole grains.
Foods such as crackers, cereals, sweets, white bread, etc. do not contain much fibre, so I would avoid these.
The recommended fibre intake is 15g of fibre per 1000 calories, with the absolute minimum fibre intake being 22g per day (for a female).
So if someone is eating 1800 calories per day, their recommended fibre intake is 27g.
SHOULD I COUNT CALORIES AND MACRONUTRIENTS?
I’m not saying that you always have to count your calories and macros religiously (I don’t do it either). But when you’re starting a new diet, it’s good to know your daily macros and calorie intake.
Eating too little can actually backfire in terms of weight loss. By eating too little you can damage your metabolism which will then cause your body to store fat.
And knowing your macros is also very important. You calorie intake may be perfect but you still may feel hungry old the time if you’re not eating enough protein or fibre.
So I would suggest that you calculate your daily calorie and macros intake for a week or two so you can get a good idea of how much you should be eating.
If you don’t know how to calculate your daily calorie intake, read this blog post. And if you don’t know how to calculate your macronutrients, read this blog post.
DAILY DIET EXAMPLE
Here is an example of a daily diet for your body type.
I have based the calorie and macronutrient intakes on a female aged between 18-30 years, who weighs 70kgs and exercises at a moderate to high intensity.
If you weigh more than this or exercise vigorously, you may need to eat more than this.
If you weigh less than this or exercise less, you may need to eat less than this.
- BREAKFAST: post workout protein smoothie made with 1 scoop of protein, 1 cup of light milk and 1 piece of fruit
- SNACK: 200g fat-free yoghurt with 1 serve of fruit
- LUNCH: burrito salad bowl (recipe in my free recipe ebook)
- SNACK: 2 boiled eggs
- DINNER: 170g salmon, 1 cup roast sweet potato and 1 cup steamed green vegetables
Your number one goal should be fat loss. But since you cannot really spot reduce fat, if you want to lose belly fat, you’ll need to reduce your overall body fat.
For optimum results you should be doing the following:
- 2-3 DAYS OF CARDIO ONLY
- RESISTANCE TRAINING 3 TIMES PER WEEK. Keep your resistance sessions low weight (or body weight only) and high rep. Here is an example of a full body lighter resistance training session that you can do.
- AT LEAST 20 MINUTES OF CARDIO AFTER EVERY RESISTANCE TRAINING SESSION (this will help you burn more fat)
- AB EXERCISES 3 TIMES PER WEEK
- ONE REST DAY PER WEEK
Try to do at least 20 minutes of cardio after every resistance training session to burn extra calories and fat.
That means you will be doing some form of cardio during every workout (i.e. 6 times per week).
It is beneficial to do cardio after resistance training because this type of workouts uses up your glycogen stores, which means your body will use more fat during your cardio workout (for more information on this, check out my previous blog post on cardio).
You should also have at least 2-3 days of cardio only. Low to moderate intensity cardio, i.e. walking and running will work best to help you achieve fat loss.
But if you notice that running cause your lower body to bulk up and you don’t want to build your leg muscles, you may just stick to power walking.
Power walking is great for fat loss. It actually burns fat. Since it is a lower intensity exercise, your body uses glucose and fat to produce energy.
Your body uses other energy sources (such as glycogen and creatine phosphate) to produce energy during higher intensity exercise.
If you do only cardio, you will burn fat and get leaner, but it won’t help with getting abs. Resistance training will help you get toned abs.
If you want to get toned, you need to build muscle and you can’t build muscle if you avoid resistance training.
When I say resistance training, I don’t mean you should be lifting as heavy as you can. Your body type can bulk up easily and if you prefer to look slimmer, I would recommend you avoid heavy lifting.
I actually prefer bodyweight training over weight lifting since I find that it gives me a slimmer look.
I highly recommend bodyweight training or doing lighter weights with a high number of reps.
Bodyweight training should help you get that lean and toned look without making you bulky.
You may not build as much strength as someone who lifts heavy weights but it can still be challenging. It will also help you improve balance, coordination and core strength.
If you want to make it more challenging, I recommend using light weights and resistance bands and keeping your repetitions high.
With this type of training, you should focus more on endurance rather than strength. This will help you prevent bulking.
Full body resistance training will work best. Do lighter weights or just use your body weight and keep your reps high.
To increase intensity and burn maximum calories, only have short breaks between sets (30-60 seconds) to keep your heart rate up.
MY FAVOURITE FULL BODY RESISTANCE WORKOUTS
I love doing resistance training and these are some of my favourite full body workouts you can try :
They may look easy but you will definitely feel them working. 🙂
Once you have started to reduce your overall body fat, ab exercises will help you see ab definition.
Your abs are made up of four main muscles and in order to get great abs, you will need to work all of these muscles.
Remember that you won’t be able to see your ab definition until you have reached a certain body fat percentage. So your key goal should be fat loss!
I have plenty of workouts that will engage all your abdominal muscles and ere are some of my favorites:
SHOULD I DO HIIT?
HIIT is an amazing exercise and it can help you burn lots of calories. But I know that HIIT routines that are heavily focused on legs can cause bulkiness, especially in endomorphs.
If you tend to gain leg muscles easily and you don’t want to grow your thighs, it may be better if you avoid HIIT training, especially those routines that include lots of squats, burpees and similar workouts that will engage your quads.
But if you think your body can handle them without causing unwanted bulkiness you can try some of my HIIT routines.
Here are some of my favourite HIIT workout that shouldn’t cause bulkiness:
You MUST have at least one rest day. Because your program is so intense, rest is going to be very important to help your body recover and prevent you from injury.
If this program is too much, start out with a less intense program and work your way up. Or start by lifting very light and doing low-intensity cardio and build up.
Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!
Everyone is different, but it may take up to 8 weeks to see any noticeable difference. 🙂
Mesomorphs, you can read your how to get a flat stomach nutrition and workout guideline.
And ectomorphs, your how to get a flat stomach nutrition and workout guideline is here!
3 STEPS TO LEAN LEGS PROGRAM
I should also mention my 3 Steps To Lean Legs Program. It will help you lose overall body fat and build lean leg muscle without making you bulky.
My program contains an 8-week workout that combines cardio, resistance training specifically for your body type.
It also has a complete nutrition plan for each of the three body types. This way, you can be sure you’re eating a healthy diet that will help you achieve your fitness goals easier and faster.
And from now on, the resistance training part of my Program will have FULL-LENGTH videos that you can follow and train with me 🙂
To find out more about my 3 Steps to Lean Legs Program click the link below:
To find out more about my FULL-LENGTH VIDEOS, follow this link:
Love Rachael xx
Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.
The Definitive Guide to Endomorph Body Type (Best Workouts & Diet)
Find out if you actually are an endomorph and discover the optimal way to build an impressive endomorph body quickly and easily.
Which Body Type Are You?
Understanding your body type is essential if you want to make the most of your bodybuilding potential. Misunderstand this key issue and you could spend hundreds of hours slaving away in the gym, yet achieve next to nothing.
That’s the bad news. The good news is that if you truly understand your body type you can reverse this. You can create an optimal body growth plan that enables you to build muscle and lose fat quickly to achieve impressive body composition.
Knowing and understanding your body type puts you on the fast track to bodybuilding success. So what are the body types, and which one are you?
Way back in the 1940s, an American psychologist named William Herbert Sheldon postulated that all human bodies fall into one of three main ‘soma’ types:
The easiest way to understand these three body types is to see how they typically look for men:
…and how they typically look for women:
To put it simply, ectomorphs are the taller, skinnier guys, while endomorphs are the shorter, broader type. Mesomorphs are the lucky ones in the middle who have the ‘Goldilocks’ combination – not too tall or too short, and not to thin or too broad.
As a result, people with each of the three body types build muscle in different ways, and end up with a very different look:
The optimal bodybuilding plan for you will largely depend on which body type you are. So it’s important to find out which category you fall into. If you’re not sure, you can take a simple test to find out.
The Classic Endomorph
If you find that you fall into the endomorph category, then this article is for you. We are going to delve deeper into the best ways to build an endomorph body that will look truly impressive.
Let’s start with a definition of the endomorph body type from the Encyclopaedia Britannica:
Endomorph, a human physical type (somatotype) tending toward roundness. The extreme endomorph has a body as nearly globular as humanly possible; he has a round head, a large, round abdomen, large internal organs relative to his size, rather short arms and legs with fat upper arms and thighs, but slender wrists and ankles. Under normal conditions the endormorphic individual has a great deal of body fat, but he is not simply a fat person; if starved, he remains an endomorph, only thinner.
What does that mean in practice? To give you some idea, here are some characteristics of the endomorph category.
An endomorph can be generally described as ‘a shorter, fatter person’ – at least compared to the other two body types. They are typically:
Generally speaking, endomorphs are likely to have more body fat than other body types, and will often gain weight easily. You may not have too much trouble building muscle, but you will constantly struggle to lose fat and keep it off.
So while both workouts and diet are essential to a good bodybuilding regime, endomorphs need to be pay more attention to diet. You are likely to get good results in terms of muscle growth without too much effort. But balancing your body composition with low levels of fat may be a real challenge.
Best Diet for Endomorphs
If you are an endomorph, then, you diet choices will be focused around the need to manage your levels of body fat. You will be much less concerned with the nutrition needed to build muscle, and certainly won’t want to run the calorie surpluses that work for ectomorphs.
Because endomorphs have a higher percentage of body fat, you need to understand how fat is stored in your body – and how to control it. You will have visceral fat surrounding your organs, plus subcutaneous fat under your skin.
One of your key goals will be to get rid of the visceral fat, as this is the more dangerous of the two types. As well as giving you an ugly beer belly, visceral fat is clearly linked to a higher risk of heart disease, diabetes and many other diseases.
The good news is that visceral fat is easier to lose than subcutaneous fat. So a good diet plan can do a great deal to get your weight management and associated health problems under control.
Here’s what you need to do:
Run a Calorie Deficit
You can’t escape the mathematics. At the end of the day, you can only lose weight if you are burning more calories than you consume.
Many endomorphs make the mistake of trying to burn fat by undertaking more and more exercise. The truth is, they would probably get much better results by focusing on reducing the calories going in.
To lose one pound of body fat, you need to reduce your calorie consumption by 3500 calories over a period of time (if your calorie burn remains constant). So even a modest reduction in your calorie intake can make a big difference to your weigh over a period of time.
However, you should not go onto a very restrictive diet, as this may be counter-productive. Endomorph bodies are likely to go into energy conservation mode when calorie intake drops dramatically. The result is that you end up holding onto fat, instead of burning it away.
Make the Right Food Choices
So how do you lose weight if you can’t go on a strict diet? The answer is to eat the right foods at the right time.
Start by cutting out all the junk calories in your diet. Eliminate sodas and other sugary drinks, and stop adding sugar to tea and coffee. Eat fresh, whole food instead of packaged and processed junk. Choose lean protein foods such as:
- Lean red meat
- Soy products
- Whole grains
This change alone can make a huge difference to your look and body composition. Keep away from the cakes and cookies, sodas and snacks – you will be very glad in the long term.
Another great way to burn fat is to adopt intermittent fasting. Many people have reported excellent results as a result of adopting one of the many fasting strategies that are now in use.
The idea behind intermittent fasting is to keep your body in a fat-burning state for longer periods of time. Every time you eat – especially carbs – your body switches into fat storage mode, making it impossible to burn fat.
After a meal, it make take six hours or more for your insulin levels to drop, allowing your body to switch back into fat-burning mode. So if you are eating regularly throughout the day, your body is constantly in fat storage mode. You may only be able to burn fat in the early hours of the morning, before breakfast.
With intermittent fasting, you skip meals so that your body is able to switch into fat-burning mode for longer periods of time. An easy way to do this is to simply skip breakfast.
If you consume only water, black tea and black coffee (no sugar) all morning, you will be stretching your overnight fast for a few more hours. That means a few more hours of fat burning, which can make a real difference.
Some people take this further and eat only one meal a day (OMAD), or fast for several consecutive days. Experiment and find what works for you. But when combined with a healthy, whole food diet, intermittent fasting is a great way for endomorphs to deal with fat loss problems.
Endomorph Diet Plan
For endomorphs, a good diet plan is all about getting the nutrition you need without creating a calorie surplus that will lead to fat storage. Here are some suggestions for meals that would make good choices at any time of day.
- 1 boiled egg
- 1 toasted whole-wheat English muffin
- 1 teaspoon of peanut butter
- 1 small banana
- 1 pot of non-fat yogurt
- 1 cup of vegetable soup
- 5 whole-grain crackers
- ¼ cup of hummus
- 1 cup of sliced peppers
- 1 handful of almonds
- 1 ounce of low-fat Swiss cheese
- 1 slice of whole-wheat bread
- 1 small apple
- 3 ounces of grilled tuna
- 1 cup of roasted red potatoes
- 1 cup of roasted cauliflower
- 3 cups of air-popped popcorn
- 20 peanuts
Workouts for Endomorphs
As an endomorph, you will probably find it relatively easy to put on muscle. So the key to your training regime is to balance your weight training with exercise designed to burn fat.
Here’s how to do that:
Your workouts should include a good deal of aerobic exercise. Be sure to mix cardio into your weight training regime, with the aim of burning as many calories as possible.
A great way to maximize the benefits you get from cardio training is to focus on high-intensity intermittent training (HIIT). This has been shown to be a more effective way of burning both visceral and subcutaneous fat.
The key to HIIT training is to alternate between short periods of intense activity and more moderate activity. In running, for example, you might sprint hard for 30 seconds, then slow to a moderate pace for the next two minutes – then repeat the cycle over and over again.
HIIT fools your body into thinking that it is operating at maximum capacity all the time, and so it burns more fat accordingly. So you can achieve more fat loss in 20 minutes of HIIT than in an hour or more of regular training.
If you want to build a lot of muscle, that is certainly within your power as an endomorph.
In order to burn calories as well as putting on muscle, you should aim for endurance. So do longer sets with 10-15 reps, rather than focusing on heavy weights that you can only manage for a smaller number of reps.
Once you start becoming comfortable with that weight, move up to a higher weight and maintain the same number of reps.
The Ultimate Endomorph
So if you have been frustrated by your results to lose fat to date, don’t give up. With a different approach to working out, plus a more effective diet plan, you can turn things around and starting building the body of your dreams.
Here are some more great tips for losing fat and building muscle when you are the endomorph body type:
Is this going to be easy? No! But is it doable? For sure!
If you want to build the ultimate endomorph body, the opportunity awaits. Get started today, and you may find yourself looking at a stronger, more muscular person in the mirror just a few months from now.
You may also enjoy reading:
Endomorph, Ectomorph, Mesomorph (What’s the Difference?)
How to Gain Weight Fast for Men: Works for Endomorphs, Ectomorphs and Mesomorphs
The Definitive Guide to Ectomorph Body Type
7-Day Meal Plan to Promote Fat Burn and Lose Weight Fast | The Dr. Oz Show
Alternate between high-calorie days of 2000 calories with a dessert and low 1200-calorie days with 4 meals. When you consume more calories, you drive nutrients into cells, building muscle and revving up your metabolism. The next day, you cut calories, essentially turning your body into a prime-time fat-burning furnace.
Try this week’s worth of meals to turbocharge your metabolism!
Sunday: High-calorie day (2000 calories)
1 large egg omelet (96 calories)
1/4 cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)
1.5 large rectangular graham crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)
2 slices whole-wheat bread (200 calories)
2 slices turkey-breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 slices tomato (6 calories)
1 medium banana (105 calories)
4 squares dark chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)
1 medium apple (95 calories)
15 almonds (105 calories)
1 cup cooked whole-wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
1/2 cup steamed broccoli (27 calories)
1/2 cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)
Total calories: 2,049
Monday: Low-calorie day (1200 calories)
Single-serve reduced-fat plain Greek yogurt (150 calories)
Raspberries (21 calories)
15 almonds (90 calories)
1 tsp honey (about 20 calories)
10 baby carrots (40 calories)
2 tbsp hummus (50 calories)
5 pita chips (65 calories)
English muffin (134 calories)
1/4 cup pizza sauce (34 calories)
2 rings green peppers (4 calories)
1 oz part-skim mozzarella cheese (71 calories)
Small banana (90 calories)
1 tbsp peanut butter (about 95 calories)
3 oz salmon (121 calories)
1/2 cup broccoli (30 calories)
1/4 cup (uncooked) brown rice (172 calories)
1 tbsp teriyaki sauce (20 calories)
Total calories: 1207
Tuesday: High-calorie (2000 calories)
2 eggs scrambled with 1/2 cup asparagus (142 and 13 = 155 calories)
1/2 cup blackberries (31 calories)
1 piece of whole wheat bread (100 calories)
1 tbsp strawberry jam (40 calories)
Pear slices with 1 tsp cinnamon (103 and 6 = 109 calories)
1 honey graham cracker (59 calories)
1/2 cup steamed spinach (20 calories)
1/2 cup chopped chicken breast (138 calories)
1/4 cup part-skim ricotta cheese (85 calories)
1 tbsp rosemary (10 calories)
1 tbsp pizza sauce (9 calories)
About 2 oz frozen pizza dough (160 calories)
11 pieces dried apricots (90 calories)
1 oz cashews (150 calories)
1/2 cup lowfat vanilla yogurt with 1 tsp honey (104 and 21 = 125 calories)
3 oz lean beef (120 calories)
1/2 cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese (68 and 6 and 22 = 96 calories)
1 cup lima beans (176 calories)
1 oz whole wheat roll (74 calories)
1 slice cinnamon-raisin bread (120 calories)
1 tbsp nutella (95 calories)
Total calories: 1962
Wednesday: Low-calorie (1200 calories)
2 frozen organic waffles (200 calories)
1 tbsp maple syrup (50 calories)
1/2 cup blueberries (42 calories)
6 celery stick slices (6 calories)
1 tbsp natural peanut butter (95 calories)
25 raisins (39 calories)
1 cup reduced-sodium tomato soup (158 calories)
Toasted small whole wheat pita with 1 slice swiss cheese and 1 basil (74 and 106 and 1 = 181 calories)
10 baby carrots (40 calories)
1 medium nectarine (62 calories)
3 oz shrimp (90 calories)
1/2 cup peas (58 calories)
1/4 cup couscous (uncooked, is more when cooked) (163 calories)
1 tbsp hoisin sauce (35 calories)
1/4 cup red peppers (12 calories)
Total: 1231 calories
Thursday: High-calorie (2000 calories)
1 cup orange juice (112 calories)
Poached egg on a whole-wheat English muffin with nitrate/nitrite free 1 slice Canadian bacon (71 and 134 and 43 = 248 calories)
1/2 cup sautéed potatoes (1 tbsp olive oil) with 1/4 cup mushrooms and dash of salt and 1 tsp garlic powder (58 and 119 and 4 and 9 = 190 calories)
25 raspberries (25 calories)
1/2 wheat bagel with 1 tsp almond butter (150 and 33 = 183 calories)
Whole-wheat wrap (190 calories)
1 tbsp hummus (25 calories)
1/2 cup shredded carrots (25 calories)
4 olives (20 calories)
1/4 cup sprouts (2 calories)
2 oz deli chicken breast (50 calories)
1/2 cup shredded romaine lettuce (4 calories)
1/4 cup avocado (59 calories)
8 cherries (40 calories)
1 clementine (35 calories)
1/2 cup edamame (65 calories)
1 part-skim mozzarella cheese stick (70 calories)
3 oz baked trout with lemon and 1/4 cup bread crumbs: (126 and 30 = 156 calories)
1/2 cup roasted tomatoes (22 calories)
1/4 cup brown rice with 1/2 cup steamed kale and 1/4 cup chickpeas: (172 and 16 and 72 = 260 calories)
1/2 cup mango sherbet (120 calories)
1 tbsp shredded coconut (90 calories)
Total: 1991 calories
Friday: Low-calorie (1200 calories)
Cinnamon oatmeal (170 calories)
2 large sliced strawberries (12 calories)
1/2 cup roasted pumpkin seeds (142 calories)
1 cup spinach (7 calories)
14 walnut halves (185 calories)
1 oz feta cheese (58 calories)
1/3 cup sweetened dried cranberries (138 calories)
1 tbsp light balsamic vinaigrette (30 calories)
1/2 cup broccoli (15 calories)
10 whole-wheat crackers (90 calories)
1 tbsp peanut butter (95 calories)
1/2 grilled chicken breast (130 calories)
1 cup steamed cauliflower (25 calories)
1 cup sweet potato (114 calories)
Total: 1221 calories
Saturday: High-calorie (2000 calories)
2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links: (142 and 113 and 6 and 132 = 387 calories)
1 wedge honeydew melon (45 calories)
1 slice whole-wheat toast with 1 tbsp raspberry preserves: (100 and 50 = 150 calories)
1/2 cup lowfat milk (52 calories)
1 cup cinnamon shredded wheat (200 calories)
1 cup whole-wheat spaghetti (176 calories)
1/2 cup marinara sauce (111 calories)
1/2 cup zucchini (10 calories)
3 oz sliced grilled chicken breast (140 calories)
50 pistachios (160 calories)
Black bean veggie burger (115 calories)
Whole-wheat bun (120 calories)
Tomato slice (3 calories)
Romaine leaf (1 calories)
Onion ring (2 calories)
1/3 cup (uncooked) quinoa with 1/4 cup sundried tomatoes and 6 artichoke hearts (160 and 35 and 20 = 215 calories)
Instant hot chocolate, prepared with water: (113 calories)
16 animal crackers (120 calories)
Total: 2013 calories
The Only Endomorph Diet And Training Guide You’ll Ever Need
Ah, the endomorph.
Just saying the word makes me think of a jelly filled Krispy Kreme donut. It brings to mind that fat kid in grade school who was always picked last for everything and whose mother had to buy husky Levi’s jeans because the straight legged ones just didn’t fit.
If you’re grumbling right now thinking that I’m speaking directly to you, I am.
I decided to write this guide not because I’m overweight or an endomorph even, but rather because many of you are. And as a coach of 23 years, I’ve seen my share of men and women struggling. For an endomorph, diet and exercise are extremely important and must be approached from a different perspective than for other body types.
One thing to note is that this article is not for all overweight people or those who got that way by a living a sedentary lifestyle. This is for people who are genetically predisposed to many of the traits of an endomorph and are trying to improve themselves.
If you’re not entirely sure of what body type you are classified as, take this free quiz.
As a side note, there are many similarities between the way an endomorph man and woman should eat and train, but there are also some significant differences. Please note that this guide has been written for men specifically.
As an endomorph, you know all too well the struggles you face each day.
- Clothes that seem to always be a half size too small
- Feeling like the “fat guy or girl” all the time
- Gaining weight just thinking of pizza or most carbs
So what exactly is an endomorph?
First off, an endomorph is nothing more than a certain body type, of which there are three:
- Ectomorph: Naturally thin, small bone structure. Hard to gain weight
- Mesomorph: Naturally muscular and strong.
- Endomorph: Naturally built like the Stay Puft Marshmallow Man.
Most people have traits of two body types and rarely is someone a “pure” body type. Usually there is a dominant one and in your case, it’s endo.
In this post, I am going to talk about nutritional and exercise strategies specifically for endomorphs so if you want to learn more about the other body types, you can read my article, How To Eat and Train For Your Body Type.
From a big picture perspective, the endomorph struggles with the following issues:
- Easily stores excess fat (often in the belly and waist area).
- Gains weight easily and loses it slowly.
- Slower metabolism.
- Slow sympathetic nervous system, which is your body’s “fight or flight” response.
- Shorter limbs and often seen as “short and squat”.
The bad news is that your body type is largely determined by your genetic composition. The good news is that you can change how your body responds and adapts to your training and nutrition. This means you are not doomed to be overweight, soft, or squishy for the rest of your life.
Far from it.
I’ve seen dozens if not hundreds of transformations from people who had all but given up on being fit and gone on to build lean, athletic, and toned bodies. It can happen as long as you stay positive and put the right type of work into creating it.
The Endomorph Diet Plan
As with any body type, I will tell you that roughly 80% of your results (purely from a body composition standpoint) come from what you’re eating on a day to day basis.
In other words, you cannot out train a shitty diet and believe me, I’ve tried!!
For the endomorph, diet is even more critical because you can’t eat like the other body types and see positive results. The problem is that your body has a tendency to store fat at a much higher rate than the ecto or meso.
The typical American diet is absolutely atrocious for the endomorph. Filled with processed foods, sugars, enriched products, chemicals, and hormone and anti-biotic laced products, it’s a struggle to avoid these foods because they are so readily available and we’re so accustomed to eating them.
Plus they taste amazing, which is no accident and I believe that the food industry wants us to fail.
Know Your Macros
One key to success is going to be understanding your macronutrients (macros) and knowing how to balance them. This is extremely important for the endomorph.
Again, the normal diet we are eating is terrible for the endo and we can see by the macro breakdown that most of our calories are coming from carbohydrates. This spells disaster for the endomorph.
Now carbs aren’t inherently “bad” but most of the packaged, processed, and sugary foods we’re eating, are.
There is no need to remove all carbs from your diet or even restrict them significantly. If you’re eating the right types. Those include things like potatoes, quinoa, fruits, and veggies. It does not include Pop-Tarts, Ritz crackers, Lucky Charms, or Coke.
If you’re struggling with what to eat or have no idea how many calories you need to lose weight effectively, one of the best things you can do is to start tracking all your food. Do it for a week to start and I guarantee you’ll be amazed at what you see. It’s kinda tedious to do, but can help you a ton in helping you understand exactly what’s going into your pie hole.
In my experience, most people greatly over or underestimate their caloric intake and therefore, have no idea what their BMR is. How can you expect to drop body fat when you don’t have any idea how many calories you need? You can’t. It ends up being a guessing game and most of you are guessing wrong.
But don’t beat yourself up, this is an easy fix. Start by downloading an app called MyFitnessPal (or another similar app) and start tracking today. I’m serious, it’s that important.
To figure out how many calories you should be eating based on your specific goals, I use a free online tool called the Harris-Benedict Calculator. Input your age, weight, and height and you will get a number.
You will then multiply this number (your BMR) by your activity level to determine how many calories your body requires to maintain your current weight. You can then reduce that number by 15-20% for fat loss. If you have a lot of weight to lose, a deficit of 25% is a good place to start.
Going much lower than that isn’t a good idea and can lead to a lack of nutrients, poor energy, and cause cravings and ultimately, bingeing.
As far as your specific macros, there is no one answer as everyone has different levels of sensitivities, but a good starting point would be something like:
- 20-25% carbs
- 30-35% protein
- 35-40% fat
This low(ish) carb intake will be a challenge for many endomorphs since they are typically used to eating a very high carb diet, often upwards of 60% or more. You can expect to have an energy crash for a week or two and possibly feel something called the carb flu, but after that, you’ll feel 10X better.
Your main focus is to keep protein levels high. If nothing else, get your protein in every day. A good goal regardless of your body type is 0.7 grams per pound of body weight. For example, a 200 lb. person would need about 140 grams.
Download and save this guide so you can follow along at your own pace. It’s FREE!
Here are a few nutritional rules to live by:
- Limit sugars, breads, pastas, cereals, crackers, and other heavy starches. Also remove white flour and byproducts.
- Eat a shitload of fibrous vegetables.
- Limit alcohol. They are empty calories and your body doesn’t need them.
- Aim to eat a lean protein at every meal, preferably 25-35 grams. Not only is protein the most satiating macronutrient, it is critical for building the muscle you desperately need.
- Eat fat. Many endomorphs make the mistake of severely limiting or trying to eliminate fat because they think it will make them fatter. Not the case at all. In fact, healthy fats like nuts and nut butter, oils, fish oils, avocados, are crucial to the fat burning process.
- Take fish oil supplements if you don’t eat enough fish. Fish oil has been shown to have a positive effect of many deadly diseases like coronary disease, Type 2 Diabetes, and high blood pressure, that are common among overweight and obese people, and as you know, many endomorphs fall into this category.
Insulin, which is a hormone that controls how your body absorbs sugar (and ultimately uses it for energy production), becomes an issue when you have an intolerance or sensitivity to carbohydrates.
As an endo, your body just isn’t as good at using insulin to reduce the sugar in your bloodstream, which is one reason why eating sugary foods and high glycemic Index (GI) starchy carbs is a bad idea.
Eating high fiber, low GI foods may be a good idea and can help to keep blood sugars stable. These include:
- Whole grains like brown rice or quinoa.
- Starches like oatmeal or sweet potatoes.
- Fruits. Raspberries, strawberries, mangoes, apples, and bananas are best.
- Vegetables, especially green vegetables. Spinach, artichokes, kale, broccoli, and beets are excellent choices.
Many endomorphs also tend to have a slight to moderate carbohydrate intolerance. What this means is that your body will react poorly to excess carb intake and likely store it as fat versus burning it for energy.
This means that keeping your cab intake low (30-35% of total calories) is probably a good approach.
One caveat to the carb rule is that the endomorph should always eat carbs after a workout.
The Paleo Diet
As I’ve mentioned before, I am not a big believer in severely reducing or eliminating entire food groups, but there is something to be said for the success of the Paleo Diet.
First off, I’ve tried dozens of diets personally over the years and have had the most success with an ancestral approach to eating, like a Primal or Paleo Diet. I have had clients eat this way with great results as well and teach it in many of my online programs.
I’m not going to get into all the specifics but here are 3 great reasons to at least consider a Paleo/Primal approach to eating.
To sum it up:
Basically, your diet revolves around the following:
- Lean meats
- Fish and other seafood
- Fresh fruits and vegetables
- Healthy fats like nuts, seeds, and oils
These are all healthy things and while I’m not recommending you do or do not go on the Paleo, it’s definitely with looking into it further, especially if you are struggling with carb intake.
I hate traditional diets. I hate that they represent a short-term solution to a long-term need. Diets are temporary and more often than not, cause more harm than good when it comes to healthy fat loss. The bookstore shelves are lined with new “best-sellers” every week and there seems to be some new “hot” fad, herb, of food that is the answer to your weight loss problems.
here is no fix and there are no shortcuts. Losing fat, gaining muscle, and being healthy takes work and time. Nothing you buy on QVC at 2am is going to speed the process up for you. My mother tried for years and it was one scam after another.
Let’s take this example:
Bob is a 40 year old guy and an endomorph. He knows he needs to lose 30 pounds and is desperate to try something that works. He hears from his friend that a diet he recently tried helped him lose 35 pounds so Bob decides to give it a shot.
Here’s what happens:
- Bob starts his diet at 200 pounds and has 18% body fat (this translates to 164 pounds of lean body mass (LBM) and 36 pounds of fat).
- He starts eating 1,500 calories per day based on the diet guidelines, although he is used to eating much more than that.
- In 8 weeks, he loses 21 pounds and is ecstatic! His body fat has also dropped to 15%.
- He feels like he’s succeeded at his goal, but when we look at the numbers, we see something entirely different.
- Bob now weighs 179 pounds and has 15% body fat. This translates to 152 pounds of LBM and 27 pounds of fat. He has lost 9 pounds of fat, which is great, but he has also lost 12 pounds of muscle, which is terrible.
- Now Bob starts eating his normal 2,000 calories per day and within 12 weeks, has gained all his weight back.
- He is now 200 pounds at 20% body fat and has 159 pounds of LBM and 41 pounds of fat.
- He is now worse off than when he started, has a slower metabolism, and will find it harder to lose weight in the future
As you can see, this can wreak havoc on your body and when you “diet” frequently (AKA yo-yo dieting), it can be catastrophic for your body.
This scenario is extremely common and is caused by the diet industry’s desire to make money. They don’t give a shit about our health; they want to sell books, programs, and products.
The reason this model sells is because it produces results. Anyone can and will lose weight when given a low calorie diet, which most diets are in some capacity.
Quick results sell. Long and challenging doesn’t.
But you shouldn’t care about quick results. You should focus on making a permanent change to how you eat, move, and live.
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The Endomorph Training Plan
Now that you know how important diet is for you, it’s time to discuss the second piece of the puzzle; training.
As an endo, your body does not want to be lean and muscular. It wants to stay comfortable and be round and soft. Getting it to do what you want will require dedication, consistency, and a shit ton of hard work.
But if you do it, you can virtually “reset” your body type to be geared more towards a different one.
Rule #1 for any endomorph is to move more. Inactivity is your nemesis and living a sedentary life is the devil. Strength training is your savior and without it, you may live the rest of your life looking like one of the Teletubbies.
Your goal should be to reduce body fat, not weight. And the absolute best way to shed fat is to build lean muscle. This is done through progressive strength training.
Our 90-Day Transformation Program, The Fit Dad Blueprint, includes 4 separate strength training programs so you can get started immediately if you’re a newbie to fitness or if you’ve been training for years.
This is going to be the main staple for your exercise program. Everything starts here.
Since your primary goal is to build lean muscle tissue in order to drop body fat, increase your metabolism, and improve your overall health, you MUST strength train. This means pushing your muscles way out of their comfort zones and overloading them to force growth. This is done with resistance training.
It’s important to understand that all exercises are not created equal and using compound movements versus isolation ones can have a significant impact on your results and gains.
For the endomorph, the best use of your time and energy is using heavy, multi-joint compound exercise as the base for your strength workouts. Exercises like:
- Squats (front and back)
- Step ups
- Chest presses
- Overhead presses
- Pull ups and chin ups
Here is an example of a proper strength training workout for an beginner to intermediate endomorph man:
- 3-4 days per week
- 2 upper body and 2 lower body workouts
- Reps are in the 8-12 range, meaning you cannot do 13. If you can, add weight
- Sets are 8-12 per body part
- Rest periods are 60 seconds
Upper body workout:
- Dumbbell chest press: 3 X 10
- Dips: 3 X 8-10
- (Incline) Pushups: 3 X 12-15
- Assisted pullups: 4 X 8
- One arm dumbbell row: 4 X 8-10
- Barbell overhead shoulder press: 3 X 10-12
- Dumbbell shrugs: 3 X 10
- Kettlebell farmers carry: 2 X distance
Lower body workout
- Kettlebell front squats: 4 X 8-10
- Leg press: 3 X 10-12
- Dumbbell step ups: 3 X 10-12
- Dumbbell stiff leg deadlift: 3 X 10-12
- Weighted glute/hamstring bridge: 3 X 10-12
As you can see, these are all compound exercises, using multiple joints and muscles at once. Also note that I didn’t include specific ab work because many of these exercises force the core to stabilize and work to maintain posture and stability.
This is also not a plan designed for anyone specific. I believe in individualization of all exercise programs and recommend you find a good coach to help set one up for your specific goals, abilities, and limitations.
I love high intensity interval training. Call it circuit training, interval training, or metabolic conditioning, it’s all pretty much lumped together. The goal being to use short, very intense bursts of energy followed by short rest periods. The goal is to use this type of training to elicit a higher calorie burn, increase heart capacity, improve muscular endurance and strength, and reap the rewards of EPOC.
But this is hardcore shit and if you are deconditioned, this type of training is going to be extremely taxing. They key is to push yourself to your limits, not those of someone else. Your perceived rate of exertion will differ greatly from mine for example and you should always train for your goals.
Sample HIIT Workout
I’m a big fan of timed circuit training and use it often with my clients and for myself. Below is a sample workout that would be ideal for an endomorph who is at the beginner to intermediate stages of fitness proficiency.
- 25 minutes or less total. 15 minutes is plenty for a newbie.
- The goal is to get your heart rate up to 85% of your max for short periods. You max HR can be found by the following equation: 220-your age=max heart rate.
- 2-3 timed rounds
- 20 to 30 seconds of work followed by 30-40 seconds of rest
- 60-90 second rest periods between rounds
- Air squats (or jump squats)
- Medicine ball toss
- Dumbbell curl to shoulder press
- Alternating lunge with rotations
- Plank jacks
The key is intensity here. Push yourself as hard as you are capable of but make sure to read your body. This type of training can place a lot of stress on your central nervous system and can even make you feel nauseous or sick.
Remember to push yourself to your limits and your limits only. Don’t worry about how fast or how many reps someone else is doing or what you think you should be doing.
Normally I am not a fan of steady state cardio like running, jogging, cycling and prefer high intensity work. However, since your goal is to move as much as possible, I do recommend doing traditional cardio several times per week. Walking, in particular, is a fantastic activity for the endomorph.
Just keep in mind that just because you get to walk on a treadmill for an hour, doesn’t mean you get to take it easy. Push yourself on that thing too! Use inclines, speed variations, and hell..even walking backwards works!
That’s all I have to say about that…
Now let’s talk about the golden rules of fitness for an endomorph.
10 Things You MUST Do:
- Move more, sit less. That means a walk instead of watching Game of Thrones,
- Strength train 2-4 times per week depending on your fitness level. You NEED to build muscle in order to lose body
- Use interval/HIIT type training to supplement your strength training. The benefits are numerous and include a faster metabolism and a longer window of burning more calories.
- Track your calories (at least for a while).
- Give yourself a cheat meal every 3-4 days. This will help you from feeling trapped in a diet and give you a mental
- Reduce stress. Cortisol can fuck with your hormones and slow
- Drink a shitload of water every day. Half your weight in ounces is a good place to start.
- Be consistent and track your progress. Know your body fat and retake your measurements every 6-8 weeks to ensure it’s moving in the right direction…down.
- Eat high quality foods 80-90% of the time.
- Get support. Use a friend, gym buddy, or trainer to help with motivation and to keep you on point.
Follow these 10 things and you will make progress, this I know. You don’t have to do all of them right now, but you do need to do some of them.
Now get to work!
You Can Do This!
Over the last 23 years as a fitness coach, I have seen many endomorphs struggle to lose weight/fat and have helped many of them change their lifestyles and physiques.
Focusing on just diet or just exercise is always a bad idea, but even more so for the endomorph. He must use both for things together for change to happen. If you follow this guide, you will see results but be patient because it may take time. You didn’t get soft and doughy overnight so you can’t reasonably expect to reverse it overnight.
Remember, it’s not about losing a bunch of weight, it’s about adopting a healthy lifestyle that you can sustain. This is the exact method I teach in our 90-Day Transformation Program, The Fit Dad Blueprint, and you’ll get a step-by-step exercise and nutrition plan to help you shed some of that body and belly fat.
There is no reason to spend the rest of your life feeling fat, cursed by the metabolism Gods, or resigned to being called “big boned”. You can make huge changes starting right now and some day you may look in the mirror and see a lean, muscular mesomorph staring back at you..
Download and save this guide so you can follow along at your own pace. It’s FREE!
Endomorph nutrition: diet, diet, training
Endomorphs are a certain type of people who are prone to gaining fat mass. Otherwise, they are called “broad-boned”, because they have massive body parts. The ability to gain weight quickly has advantages and some disadvantages. Physical strength and accelerated muscle growth are positive factors. A negative point can be called – a set of fatty layers along with muscles.
Therefore, it is necessary to take into account these features and plan the nutrition of the endomorph and a special training program.We’ll have to keep track of the consumed calories, proteins, carbohydrates and fats, trying to avoid an overabundance of the latter. The diet for a male endomorph must be strictly balanced. The main diet will be protein-fat, fat of exclusively vegetable origin. But the consumption of carbohydrates will need to be reduced to a minimum; they should be present in the diet, but in small quantities.
It will be necessary to increase the amount of consumed vegetables and fruits with trace elements and minerals. With their help, acidification in the body caused by excess protein is neutralized.
Endomorph nutrition for weight loss and muscle gain
Now let’s consider in detail what you need to eat and how certain foods affect the body:
Protein is your best friend
Protein digestibility is much worse compared to fats and carbohydrates – by about 30%. For example, if you eat 100 calories of protein, the body will only accept 70. It is very important and irreplaceable in building lean muscle mass, which is metabolically active, which helps in achieving weight loss.Therefore, you need to include protein foods in every meal.
Fats are your companions
No matter how strange and paradoxical it may seem, fats can help you lose weight. Up to 40% of the calories of an endomorph’s diet should consist of them. The origin and type are very important:
- 1/3 should come from monounsaturated fats – these are nuts, nut and olive oil, avocados, etc., in general – vegetable;
- 1/3 of polyunsaturated fats – flax seeds, some types of nuts, fish oil, fish.Also, mainly vegetable;
- 1/3 of saturated – eggs, butter, meat. In general, animal fat.
There is no need to get hung up on percentages, just consume a lot of mono- and poly-fats, they are always in short supply. The diet for an endomorph should consist of protein-rich foods, vegetables and vegetable fat.
Carbohydrates are enemies
Avoid the intake of sugar and starch-containing carbohydrates (the exception is the time after training and that’s it).They are harmful due to a bad “relationship” with insulin (a hormone that causes the body to absorb sugar (glucose) from the blood for use as an energy source). Proteins and fats have no effect on insulin, and carbohydrates have a very strong effect on it. Due to genetics and the environment, the body misuses insulin to lower blood sugar levels and this is a problem.
Therefore, in order to facilitate the process of losing weight, you need to keep sugar in the norm, and therefore exclude the above carbohydrates from the diet of the endomorph.Only after strength training can the body process them in order to recuperate.
Read post-workout nutrition.
Eat fiber protein and fish oil
The benefits of these substances have been proven by many studies and are undeniable. Fiber protein helps control hunger and digestive function, and works as a great broom to cleanse the intestines of nasty things. Found in legumes, whole grains, vegetables and fruits. Fish oil has the following positive properties:
- Helps in the fight against any diseases known to mankind;
- Anti-inflammatory agent;
- Increases serotonin levels;
- Reduces the production of adrenaline and dampens stress.
And much more, and most importantly, fiber protein and fish oil make the body insulin sensitive and help you lose weight.
How to lose weight endomorph? Gradually increase the intake of these substances so that the digestive organs do not experience discomfort. 5 grams of fiber protein in the morning and increase the dosage every 5 days by 5 grams until you reach 30 g. Then take a break so that the body does not get used to it, and continue the course. Take fish oil at the rate of 1 gram per 1% body fat.If 20% fat, then 20 g per day. You will feel the difference. When you start to lose weight, immediately reduce your fish oil dosage accordingly.
How to eat an endomorph? You need to divide the food intake into 6-10 parts – this constantly activates the metabolism, and you will not feel hungry. The brain will be happy and make the right decisions in the body’s processes.
Vegetables contain many minerals, vitamins, are antioxidants and have a positive effect on hormones.An endomorph diet for weight loss should include a large amount of vegetables. They promote the flow of alkali into the blood, which neutralizes the acid formed during the breakdown of proteins. A lack of vegetables will greatly slow down the growth of bone and muscle mass.
Approximate diet for a male endomorph
Consider the use of foods in time, which should make up the diet for the endomorph:
- Breakfast: oatmeal, low-fat cottage cheese, a spoonful of flax, grapefruit fresh;
- Second Breakfast: scrambled eggs with peppers, tomatoes and onions, a portion of whole grains;
- Lunch: boiled chicken breast, brown rice, broccoli salad;
- Afternoon snack: legumes with two tablespoons of linseed oil, rabbit meat;
- Dinner: salmon fillet and steamed asparagus;
- Second dinner: tuna, vegetable salad, seasoned with olive oil.
This is an example of how to eat an endomorph, a rather expensive example =), but the main thing is to understand the principle. Choose foods and the number of meals for yourself, the main thing is not less than 6. Include nuts, various whole grains and fruits. Be sure to drink plenty of fluids.
Sports nutrition for endomorph
Fat burners seduce everyone. Remember, this supplement will work well with exercise and diet. Using them alone will not work.
Take omega-3, calcium, chain amino acids (BCAA), magnesium. Protein for endomorphs should be consumed before and after training. All of these substances and elements in sufficient quantities in the body will improve the rate of loss of adipose tissue. You just need to choose where to get these elements: from supplements or food.
Mass and relief for you!
Cook with Denis Semenikhin:
Training endomorph, ectomorph and mesomorph
Before choosing a training program for yourself, you need to determine what type of physique you belong to.There are many systems and classifications in terms of appearance. This is the system of Dr. Kretschmer, where the division takes place according to psychological characteristics in combination with the proportions of the body, and the division into types of addition of Academician Petlenko, which includes five types. Chernorutsky has a similar system. We will consider the body types according to Sheldon, where there are only three of them: ectomorph, endomorph and mesomorph .
Ectomorph and features of its training
Ectomorph – a man of thin build and with a low level of physical strength.Has a number of features:
- accelerated metabolism, so there are difficulties in gaining mass
- lengthened limbs
- narrow shoulders, hips and chest
- high endurance
- have relief at minimum loads
Such people, basically, strive to build muscle mass. But in order for this to happen, a person with an ectomorph physique needs to radically change their lifestyle and nutrition.Usually such people eat little and rarely. But there are exceptions, these are those who eat a lot and do not get fat.
1) First of all, it is necessary to reduce the effect of stress on the body. Establish a regular sex life. Improve the quality of sleep, namely, sleep at least 8 hours.
2) Then the power queue. This is the backbone of the basics. It is necessary to prescribe your weekly meal regimen. Make a menu so that you have 5-6 meals a day. The break between them is no more than 2 hours.The amount of protein consumed in the diet should be increased. Unhealthy fats are excluded, and omega-3, fish oil and other polyunsaturated fats are an integral part of the diet. Limit foods that speed up metabolic processes: dried fruits, nuts. Replace sugar with more complex carbohydrates. Breakfast starts with protein, then slow carbohydrates, with the third meal added fats and fiber (in limited quantities!).
3) In order for the ectomorph to effectively gain muscle mass, sports nutrition is mandatory.These are gainers, protein-carbohydrate mixtures, vitamins and protein. BCAAs, creatine and arginine are used to increase performance and endurance.
4) Training. The program is prepared by an experienced trainer. Split technique is used. Individual muscle groups are being worked out on a daily basis. A basic exercise should be included on each training day. Given that people of this physique take longer to recover, the intervals between approaches should be increased. Muscle will begin to grow as your working weight increases.Set 10-12 reps. The intensity must be increased by more approaches. At the same time, proper recovery will bring a greater effect, because as we know, “during training we destroy muscles, and during rest we build up”. In training, it is worth minimizing aerobic activity.
Mesomorph and features of its training
Mesomorphs are people of medium build. Slender and muscular, effective in sports, they easily regulate their metabolic processes, have a small percentage of body fat, and build muscle mass without much effort.
This is the ideal physique for high performance in sports. There are no peculiarities of the way of life. A fairly standard package applies:
1) Nutrition is normalized, the ratio of proteins, fats and carbohydrates should be 35-20-45%. Liquid oils are used for making salads. All flour and harmful products are excluded, as well as starch products (potatoes, white rice) and sugar. The meal plan should include 3 main meals and several snacks in the form of fruits / vegetables, a protein shake and fermented milk products with added nuts.
2) Regardless of your physique, it is important to follow the regimen. Get healthy sleep and rest during the day.
3) With regard to training, in this case, the program is selected relative to the target. It can be a set of muscle mass or work for relief. An example of conditions to keep yourself in good shape:
- each exercise is performed in 4 sets of 10-12 repetitions
- rest between sets up to 1 minute
- the work “to failure” is switched on
- cardio is used twice a week for 30-40 minutes
- drinks at least 2 liters of water per day.
90,021 muscle groups distributed by day of the week
Endomorph and features of its training
Endomorph is a type of “big” person. Usually it has rounded shapes: head, abdomen, torso. Has a large, wide bone, easily gains fat deposits. It is quite difficult to speed up the metabolism, so the goals of such people are usually associated with reducing body weight.
Even though such a physique causes difficulties in working on a perfect body, the adjusted balance of loads and nutrition gives excellent results.
1) Proper nutrition and drinking regime must be observed. Avoid exhausting diets. A low-carb diet is perfect, and you should try it gradually, without sudden jumps, otherwise your well-being may deteriorate. Eliminate all harmful, sweet, flour, fatty and fried foods. Increase the amount of protein consumed. Eat small meals throughout the day so you don’t feel hungry. The number of calories consumed should be less than the calories burned. For control, it is recommended to have a calorie and activity counter with you.Eat more fiber and low-fat dairy products.
2) The use of sports nutrition is very important. The kit should contain such products as protein, pre-workout complex, vitamin-mineral complex, carnitine, arginine and fat burners. They will make your workouts more intense and effective.
3) For the endomorph, training is an important part of the program. The right mix of strength training and aerobic activity is important.You need to do it 4-6 times a week. The duration of the classes should be 2-2.5 hours. Daily cardio and aerobics are important. Remember the heart rate and the intensity of the training, take minimal breaks between sets.
Regardless of your physique, there are just a few rules to remember:
A For quick recovery from sports and improved metabolism, use appropriate sports nutrition.
90,000 Nutrition for combatants: ectomorphs, endomorphs, mesomorphs
The trainings of martial arts athletes are distinguished by enviable dynamics. There is almost no monotonous work with heavy weights like a bodybuilder, or a long workout of endurance elements like an athlete. However, with a quick change in activity, a variety of exercises and techniques, training for strength, reaction speed, abrupt rhythms of a changing situation in sparring, all types of muscles are involved in the body, so that increased requirements are imposed on the physical condition of the athlete.In addition to physical activity, there is also a psychological one, which intensifies in the pre-competition and competitive periods. Such a constant stressful state of the body, training with technically complex techniques, worked out for a long time, require an increased consumption of both nutrients and vitamins, minerals and fluids.
But the simple replenishment of these losses must take into account many factors, such as body type, the number of calories consumed and spent.
Sports nutrition for ectomorphs
Ectomorphs are light weights in martial arts. It is easiest for them to keep within their weight category – ectomorphs are thin, thin-boned, they almost do not accumulate fat, and an active metabolism allows them to burn any, even the most incredible amount of food eaten per day. They say about such – not in the horse feed. And among the people, ectomorphs are called drishch with a grin. In a word, these are thin lucky ones who find it difficult to gain extra fat, but gaining muscle mass is also problematic.
Ectomorphs are naturally extremely hardy due to their dryness of the body, and precisely because all the food they eat is instantly converted into energy. But they need to increase their fat intake to 15% of the total diet, and most of them are preferable in the form of vegetable fats, rich in omega-3 (flaxseed oil, hemp), and it is also worth taking fish oil, which is easy to digest and helps assimilation iron from foods due to the presence of vitamin D in it. Since the appetite of an ectomorph, as a rule, is always reduced, sports nutrition will come to the rescue, which can provide a daily protein intake and replace several meals without sacrificing calories.
Before a workout, especially if you are planning increased physical activity (for example, “leg day”), it is advisable to eat foods rich in slow carbohydrates (cereals, flour products from wholemeal flour, pasta, legumes). If combatants with other body types are practically contraindicated in gainers with a high sugar content, then ectomorphs have a place to roam – gainers and sports drinks to increase the level of glycogen in muscles and liver, they can and should be consumed, without regard to the content of carbohydrates in them, especially if they are full breakfast or lunch has no time at all and at the same time there is a poor appetite.
During the entire workout, ectomorphs need to drink water every 15-20 minutes – just a few sips, this will help prevent dehydration, which is already typical for owners of this body type.
After training, ectomorphs simply need a hearty meal, complete with such a good supply of proteins and carbohydrates. If, for some reason, sometimes it is not possible to eat a dense meal after a workout, then whey protein from a sports diet, which instantly turns into a delicious drink, is quite suitable.If there is no lactose intolerance, protein is added to milk, which increases its nutritional value. Actually, such a cocktail already has food.
In general, the happy owners of this “dry” body type, who are engaged in martial arts, should eat a lot, not forgetting about vitamin and mineral complexes (both from a sports food and from a regular pharmacy). Since martial arts are a very traumatic sport, especially mixed martial arts, chondroprotectors with a high content of collagen and glucosamine must be included in the diet.It can be both specialized preparations for the protection of ligaments and joints, and food products rich in collagen. These are jellied meat and jelly, canned fish in their own juice, fish oil and shark cartilage, seafood (squid, mussels, oysters), boiled beef bone broth, confectionery on agar-agar (seaweed with a gelling property). Considering that ectomorphs do not have an enviable appetite, chondroprotectors in the form of tablets will be preferable to them. They must be taken regularly and for a long time, only in this case the effect of protection against injuries will be more pronounced.
Sports nutrition for mesomorphs
Hercules, Apollo, Greek heroes with clearly defined relief muscles, thin waist and broad shoulders … These are the gods of Olympus with an impeccable physique and without any troubles like “you need to lose weight quickly” or “how to quickly pump up”. They need to lose weight – they quickly lose weight, they need to pump up – muscle mass grows without problems. In martial arts, this is the average weight. Mesomorphs are naturally given a gorgeous figure that is difficult to spoil with something, and high load tolerance.In a word, they are perfectly built people and happy owners of gorgeous muscles. They are able to achieve outstanding results in the shortest possible time, and at the same time not overwork. Dream.
Mesomorphs need protein – it can be obtained from meat, fish, eggs, dairy products, or in the form of protein shakes, casein or whey. Good nutrition, in principle, provides mesomorphs with sufficient amounts of proteins, fats and carbohydrates, but it is better to use gainers with the lowest sugar content.
Mesomorphs are excellent martial artists, classic fighters who need to take care of taking chondroprotectors every day (as for other body types), as well as not forget about protein nutrition and slow carbohydrates with a low glycemic index an hour before training. You can also safely use pre-workout mixtures, the composition of which is modeled in such a way as to provide the body with all the necessary substances, ensuring excellent performance without feeling tired, and which trigger muscle protein synthesis.When you consume enough fiber from vegetables and fruits, the gastrointestinal tract can calmly assimilate vitamins from ordinary foods, and additional introduction of multivitamins into the diet is needed only in case of enhanced pre-competitive training or in the process of recovering from injuries.
After training, mesomorphs can use natural juices, gainers, fermented milk products with zero fat content, post-training complexes to restore strength. In general, it is better to leave the rate of fat for the morning meal, so as not to burden the body with them at night.
In general, the whole spectrum of sports nutrition, including amino acids, is acceptable for mesormofs, but it is the combatants who should refrain from creatine – it has the ability to retain water in the muscles, and therefore increase body weight. This is unacceptable during the competition period – there is a risk of flying out of your weight category at the most crucial moment.
Sports nutrition for endomorphs
For endomorphs, a full physique is typical. “Good pig all for the future” – this is about them (just kidding!) Breathe near the chocolate bar, squinted in the direction of the pizza – extra fat grams come from nowhere.But with a set of muscle mass, they still have no problems, and in martial arts it is usually heavyweight.
They have to train more often than other types – a slow metabolism requires vigorous physical activity to keep fit and burn fat. The main problem of the endomorph fighter is constant weight control. Its enemies are carbohydrates and saturated fat. That is, starchy vegetables fall under a complete or partial ban: potatoes, carrots, corn. Protein products should be with a minimum amount of fat: poultry, lean beef, whole fish, eggs (especially proteins), soy products (cottage cheese, milk, cheese).Raw vegetables are allowed without restrictions. Meals should be frequent and with small portions – this way you can speed up your metabolism and not allow extra pounds to be deposited on the body. And – more fiber!
Before, during and after training – NO Gainers! Even the minimum content of simple sugars in them can do a disservice to a major combatant. Protein nutrition is the basis of the endomorph diet, and its salvation is in maintaining weight and fitness. Since fat burners (for example, L-carnitine) work in positive territory only under the condition of physical activity, it is recommended for endomorphs to use them on a regular basis.The use of energy drinks is also permissible, since endomorphs do not differ in their violent temperament, and it will not be superfluous to recharge with a drink with caffeine and guarana. Nobody canceled chondroprotectors for heavyweight either.
Sports nutrition is not the main way to gain muscle mass or lose weight quickly. Rather, it is a helper for those who take a responsible approach to sports and decisively go to high results. Sports nutrition cannot completely replace a regular diet, but it can correct nutritional deficiencies in food.Also, sports nutrition is not recommended for children – until the end of the transitional age. Athletes with kidney or gastrointestinal problems should also be treated with caution. In the latter case, sports nutrition can be used with the permission of a doctor and with an additional intake of digestive enzymes.
In any case, before deciding on taking sports nutrition and sports supplements, you should consult with a trainer and a doctor, or a sports nutrition consultant to decide on a set of products according to all conditions.Only in the case of a reasonable approach to the issue will it be possible to avoid problems and disappointments both in sports and in the selection of supplements. It should also be borne in mind that a pronounced certain body type is not so common, but rather is a standard for comparison, which means that for mixed types (ecto-mesomorphs, meso-endomorphs), variations and amendments in diets are permissible. You can buy sports nutrition in Sevastopol, Simferopol and Crimea in our fitness-generation online store.ru
Endomorph training program. Nutrition, weight gain of endomorph
Endomorph , one of the three basic somatotypes of the human body, characterized by increased body weight, a large proportion of which is occupied by fat deposits, round sloping shoulders, mostly short in stature, an enlarged belly and a wide torso.
- How to train endomorph
- How to eat endomorph
- Advice for women endomorphs
- Proteins for endomorphs
Those with an endomorphic body type gain body weight without any problems, the overwhelming majority of them are fat, are naturally strong, have thick and massive bones.Unlike hardgainers, endomorphs do not experience problems with mass gain, which allows them to work with more serious weights, increasing strength.
But genetics played a cruel joke with endomorphs, giving them strength and the ability to gain weight, it at the same time slowed down their metabolism and the ability to gain pure dry muscle mass, creating relief muscles.
If an endomorph decides to mold something worthwhile from his body, he will have to work first of all on burning fat, speeding up metabolism and intensifying the training process.
How to train endomorph
Endomorph training in most cases is of a more strength nature, and this is not surprising, because with such a light weight gain, it is a sin not to trump your strength indicators.
But now we are not talking about powerlifting, where endomorphs have no equal, we are talking about bodybuilding, where excess fat is a problem. To create relief muscles for the endomorph, it is necessary to increase the intensity of training. Here are some tips on how to do this:
- Refusal from maximum weights in favor of medium ones
- Increasing the number of workouts to 5 per week according to the scheme 2 days of training – 1 day of rest – 3 days of training – 1 day of rest.
- Training no more than 90 minutes per day
- Each basic exercise is accompanied by an isolation exercise
- Every day aerobics 30 minutes
- Rest between repetitions no more than 90 seconds
- Number of repetitions in exercises from 12 to 15 pieces
- If possible, two workouts per day (in the morning one body part / in the evenings a second)
Keep in mind that we do not recommend going to extremes right away, all changes should be smooth. Endomorph training should be aimed at accelerating metabolic processes, the muscles should “burn”, otherwise you will start gaining fat mass again.
Aerobics should be every day, but in a light form, there is no need to run for hours or pedal an exercise bike, 30 minutes a day is more than enough. The main thing in aerobics is not to cause catabolic processes, which are companions of the body’s overtraining.
Create an endomorph training program for yourself from simple splits, no more than 2-3 muscle groups per workout with minimal rest intervals between sets. Over time, you will see that if you walk around the gym less and chat with friends, your workout will become much shorter and more intense.
How to eat endomorph
Nutrition of an endomorph is a real problem, in the full sense of the word. If with training everything is more or less clear and simple, then with nutrition it is the opposite. In order to speed up metabolic processes in the endomorph’s body, you need to eat at least six times a day.
Six small, low-fat, high-protein meals, no more than 10% of total calories. If you weigh a lot, then the number of meals should be increased up to ten times, and the portions should be cut accordingly.
This type of food is called fractional. The essence of such nutrition is that you do not allow the body to reduce the rate of metabolic reactions in small portions, and small doses of food will not break the stomach.
Eating little and often, you will push your biochemistry to burn subcutaneous fat as a source of energy, while there will be a tangible increase in lean muscle mass. Along with intense training, this should give a positive result in building relief muscles.
Naturally, it is extremely difficult to eat 6 times a day, and even more so to prepare everything for this, so you can just settle in and not leave the kitchen. Protein blends will come to your rescue, which can replace meals and at the same time give you all the ingredients you need. The nutritional diagram of the endomorph looks like this:
- 8.00 full breakfast
- 11.00 first protein shake
- 13.00 lunch
- 17.00 second protein shake
- 19.00 Dinner
- 21.00 third protein shake
- 23.00 go to bed
Every two hours, food enters your stomach, thereby preventing metabolic reactions from dropping. Having protein shakes will help you get protein without consuming a lot of fats and carbohydrates.
From food products for endomorphs, complex carbohydrates are suitable: rice or buckwheat. Simple carbohydrates burn quickly, but they also cause a sharp increase in insulin and blood sugar levels, which in turn perfectly block fat burning processes.
In addition to everything, carbohydrates should be completely absent from the evening diet and should be consumed either after training or in the early morning. You should also not drink sugary and carbonated drinks, for the simple reason that they also promote the release of insulin, plain water is better. From the entire diet, carbohydrates should not be more than 30% of the total number of calories.
Advice for women endomorphs
By and large, advice for women is not much different from men, because the biochemistry is almost the same.
One should beware of the acute feeling of hunger that occurs during prolonged fasting, especially during the period of dietary nutrition. You can often see a picture when a woman goes on a diet consisting of kefir and apples, throws off a few kg, and at the end of the health course she hits all the bad, gaining what was, and even more in a short time.
The body of the endomorph is prone to gaining subcutaneous fat and it does so at an incredible speed and without any particular difficulty.
Do not forget about water, which you consume only when necessary, an excess of liquid will also not lead to anything good, but thirst is not good either.
While exercising in the gym or in the fitness studio, do not reach the extreme point of exhaustion, as this state will automatically turn on the process of compensating for energy losses and push you to increase the nutritious diet.
If hunger overcomes you, foods rich in fiber and plant fiber, found in unsweetened raw vegetables and some fruits, will come to the rescue. Avoid cheap fakes and low-quality dietary supplements that can disrupt your metabolic process and thus provoke weight gain.
Do 3-4 aerobic workouts per week, this will help speed up your metabolism and get rid of subcutaneous fat. And be careful with the intense pumping of the abdominal muscles, which can lead to excessive compaction of these muscles, and given the fat layer in this area, the abdomen can appear larger and thicker.
And most importantly, be patient, endomorphs are endowed by nature with excellent bodies from which you can mold anything, but this requires time and patience, as well as strict adherence to a diet and training plan.
Proteins for endomorphs:
P.S. Many people say that the variation of training and nutrition, as well as human somatotypes, is all a myth and fiction, that they say everyone should just train and that’s it. We will not argue with the fact that we will not need training for everyone, but as for the myths, let’s say that people who are gaining weight hard exist – these are hardgainers or, more simply, ectomorphs, there are also fat people – endomorphs, well, the golden mean – mesomorphs. To deny the presence of the obvious is stupid, and to prescribe one pill to everyone for all sores is simply irresponsible, we hope you get the idea…
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How to choose individual food | Sports generator
Eat a lot and not get fat? Or, on the contrary, you eat quite a bit, and gain weight at the speed of sound.
Think it’s you? Yes. Did you think I was going to talk nonsense that someone other than you is to blame for your problems?
To be correct, 3 aspects of your life are involved in weight problems: exercise, sleep, balanced nutrition.
In this article we will talk about nutrition and how to make it balanced and most suitable for you.
Who are these morphs ?!
Source: http://uduba.com/2706014/tipyi-teloslojeniya-ili-kak -mne-opravdat-chto-ya-jirnyiy
There are three body types: ectomorph, mesomorph, endomorph.
Let’s talk a little about each type.
Endomorph-people, as a rule, are overweight, with rounded shapes, large bellies. They have a wide torso and chest, most often of short stature.
Mesomorph people are almost ideal in terms of weight. To develop muscles, they do not need heavy loads, the percentage of fat is not great. Such people lose weight relatively quickly and gain it in the same way.
Ectomorph-tall, thin, flat chest, minimal muscles, but if you gain mass, such muscles look more prominent due to the lack of fat.
How to determine which type you are?
If you are over 16 and about average height, you can use a measuring tape.You need to measure at the narrowest point of the wrist.
Less than 18 centimeters – you are an ectomorph.
More than 20 you endomorph.
18-19 you are a mesomorph.
For girls, subtract 3 centimeters from these standards.
And so we have decided on the type of physique, now we will deal with the nutrition that suits your specific type.
What to cook if you are an ectamorph?
Estimated weight – 65-70 kg.
- oatmeal 150g (dry) + natural juice (preferably)
- egg whites (6 pcs.) or an omelet of 5 proteins and 1 yolk.
SECOND BREAKFAST (after 2 hours):
peanuts (150-200gr.), Two bananas.
- at choice: buckwheat / rice 150g. + waxes.
- Your choice: steak / cottage cheese / egg whites.
- rice 100g. + vegetables.
- Meat / Fish 150g.
What to cook if you are a mesomorph?
4 eggs + 300gr. oatmeal with apple
- 200 gr.durum pasta.
- 150-200g minced meat (add 2 eggs when frying) + salad.
- Curd (pack)
What to cook if you are an endomorph?
5 eggs + 150g oatmeal
Peanuts 150-200g + banana
150gr. chicken fillet
1 cucumber, 1 tomato.
150 gr. chicken fillet
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Body types of endomorphs mesomorphs ectomorphs
As, probably, it is not difficult to guess, all organisms in humans are different. The processes inside the body also proceed differently. Accordingly, different people need to train differently.Well, as we already know that nutrition in sports is the most important part, respectively, different people with different body types have different nuances in nutrition. Today we will consider what kind of people there are in general and try to understand who we are. In order to understand in the future how and what to do, how to eat, what we can and cannot do.
Body types endomorphs mesomorphs ectomorphs
Basically, people are divided into three body types – these are endomorphs, mesomorphs and ectomorphs.
People of this type tend to be thin.Simply put, a deadhead. Such people usually have little muscle mass, but also a low percentage of subcutaneous fat. It is difficult for such people to build muscle, but on the other hand, drying goes with a bang for such people. What a bang, they practically do not need to dry. People of this type have a fast metabolism.
In this regard, adjustments in food. An ectomorph needs to constantly keep the flow of carbohydrates. Remember I told you that there are no carbohydrates in the evening, so for an ectomorph you can even neglect this rule. Be sure to close the carbohydrate window after training.In general, for an ectomorph, the main thing is to prevent carbohydrate starvation.
When it comes to training, it is best to avoid cardio as cardio burns a lot of energy.
However, despite the fact that ectomorphs tend to be thin, among them there are bodybuilding stars, a prime example of Frank Zane.
That is, if you are an ectomorph, you should not be upset with proper nutrition and training, everything is real.
People of this type are the complete opposite of ectomorphs, that is, they tend to be overweight.Such people find it difficult to dry, such people easily gain subcutaneous fat. But gaining muscle mass is easier for such people. Endomorphs usually have well-developed legs and leg workouts give quick results. With regards to nutrition. The endomorph is, in principle, the hardest of all. The endomorph cannot be disturbed by the diet, otherwise everything will come out sideways, in the literal sense of the word. No carbs for dinner strictly. If you are an endomorph, cocktails are also not your topic, but you need to watch for proteins. By training: an endomorph needs to train more intensely than others.Alternate strength training and cardio. Circuit training sets are suitable for endomorphs.
And again, with all that set of side effects, endomorphs can really achieve excellent results and have an attractive figure.
One of the famous endomorphs is Fedor Emelianenko, but you would hardly want to have the same figure as his, so I will cite as an example Jay Cutler, a four-time holder of the title “Mr. Olympia”, so that Endomorph can control himself.
Well, it is logical that there is something left in the middle.People with this body type are naturally athletic. Accordingly, it is easier for such people to gain muscle mass than ectomorphs, and it is easier to burn fat than endomorphs.
Very good muscle response, with proper nutrition, subcutaneous fat is easily controlled. The mesomorph, in principle, was lucky, you can make violations. That is, you can sharpen a chocolate bar and lupanut pizza for dinner. But you should not abuse this bonus either, otherwise you can forget what we are doing here at all. Here, as it were, there are no special adjustments, as a rule, everything that I described in previous posts takes place.Cardio can be done for fun. Well, that is, you ride in the park on a bike in summer, and in winter you like to ride on a board, well, ride, in addition, you can not exhaust yourself with cardio. As a rule, all athletes are mainly of this type. This does not mean that the road to sports is closed for ectomorphs and endomorphs, it is just that the first two types need to make more efforts, and not all are so strong in spirit, so it turns out that there are more mesomorphs among athletes.
Arnold Schwarzenegger is perhaps the most famous representative of mesomorphs.
How to determine which type you are without surgery? Curiously, fat does not build up in the wrist area. And the body type does not change in the process of life, respectively, and the skeleton is formed along with the body type. Therefore, the easiest way to determine which type you are is to measure your wrist circumference. If your circumference is less than 17.5 centimeters, you are an ectomorph. From 17.5 to 20, mesomorph. And above 20, endomorph, respectively.
Here’s how to start your morning, depending on your body type – Body type
Your body type: you are thin and cannot gain weight.You can also be thin, but contain a lot of fat (aka “skinny fat”).
Your ideal morning: You can exhaust yourself with stamina loads (eg jogging). However, you may be overlooking important strength training. In order to engage different muscle groups, add plyometrics (jumping with exhales, jumping from squats, jumping from boxes) or exercises with weights to your daily routine.
Since you have a fast metabolism, your body is able to handle a lot of carbohydrates, but you should focus on healthy, fiber-rich carbohydrates that give you energy.Try sweet potatoes (rich in complex carbs) with almond butter (healthy fats), hard cheese scrambled eggs (protein source), and fruit (more carbs!).
Your body type: You can gain weight easily, but it is difficult for you to lose it. You can gain weight unevenly, so your body shape will be different. Basically, fat accumulates on your thighs from the top or back.
Your perfect morning: calm and restorative practice. Reducing cortisol, the stress hormone that prompts your body to store fat, is key for you.Thoughtful meditation is fine for you. A technique in which you sit still and focus on your breathing can help lower cortisol levels and eliminate stress.
Find a favorite exercise and stick to it consistently to help reduce stress. Breakfast also plays a big role in fat burning. A hard workout will force your body to release large amounts of cortisol during recovery, stimulating your body to store fat. To counteract this effect, you should eat something before training, and not work out in the gym on an empty stomach.A light snack that includes both carbohydrates and protein, such as coffee with vanilla protein powder with a bite of banana, will not overload you with calories and leave you feeling full.
Choose foods that speed up your metabolism, such as foods that are high in fat (avocados, nuts) and protein (eggs, Greek yogurt, cottage cheese), add some carbohydrates (oats, whole grains) to your breakfast that are suitable for burning fat and saturating the body before lunch.
Your body type: You can build muscle easily (this body type is described as “athletic”).You can also be a combination of endomorph and mesomorph. For example, you gain muscle quickly but find it difficult to lose weight.
Your ideal morning: a balanced breakfast. Before you start exercising in the morning, eat a protein- and carbohydrate-rich snack to help build muscle faster and give you energy to exercise (Greek yogurt is your option). Since you are athletic, you can already do strength training. To build lean muscle mass and lose fat, do intense interval training.