Endomorph Bodybuilding: How To Optimize Your Diet & Workout For Results. It seems like every other article in the muscle building world is aimed at skinny ectomorphs. How to gain weight, how to eat more, how to become an ex- hardgainer.(I wrote that myself!)But what about endomorphs? What about the guys who want to build muscle but already have a fair amount of fat? This article is meant to help the endomorph achieve the goal of building muscle while remaining relatively lean. Before I dive in let it be known that I am aware that perfect ectomorphs, endomorphs and mesomorphs do not exist in nature. ![]() We are all combinations of these three somatotypes. With that said, many of you have strong endomorphic tendencies. That is why you are here. So without further ado, let's get you shedding body fat and packing on muscle mass. Image courtesy of Govt. They are often called stocky, and it is not uncommon for an endomorph to be short (or shorter) and round. When undertaking an aggressive bulk, an endomorph usually has an easy time adding strength, but pays the price with an unforgiving scale weight. They often grow frustrated, living with the constant mental battle.. I bulk, should I cut, should I bulk? Assuming an endomorph has the following goals: .. Should an endomorph remain in an endless cycle of bulking and cutting? To answer this question we need to know how much fat the lifter is currently carrying around. Endomorph Workout & Diet Guide: Lose Fat & Build Muscle. Can a endomorph lose weight by eating once a day. Home » Food & Health » Diet Plan & Workout Exercise for the Endomorph Body Type. Diet Plan & Workout Exercise for. Endomorph Body. Crash diets that claim quick and easy weight loss may work in the short term. Choosing the right workouts & diet plans for ectomorph, mesomorph and endomorph body types is very simple. The Fastest Indian Vegetarian Diet to Lose Weight. The Endomorph Body Type Diet By. An endomorph is someone who is genetically. Best Diet For Endomorph WomenIf you feel you are carrying around too much body fat already, or are overweight, then it's best to start with a cut. Peel the extra fat off first, and then move on to a long, clean, smart bulking period. The worst thing any endomorph can do is enter a lean bulking period obsessed about the amount of fat they currently have. ![]() I've seen more than my share of this over the years. The endomorph will never stop talking about their current body fat levels and it almost invariably causes a long term clean bulk to crash and fail. On the other hand, if you are comfortable with your existing bodyfat levels and are ready to enter a 2- 3 year clean bulk stage, skip the next section and move on to the bulking section below. This can only help you maintain muscle mass while cutting. The bad news is that you have to cut, or go through a fat loss period. That is rarely ever fun. To maintain the maximum amount of muscle mass during a cut you want to lose about 1. ![]() Peek at these three body types pics to figure. And endomorphs have it. Diet programs; Weight loss;. Endomorph Body Type was last modified: June 7th, 2016 by the team. 995; endomorph. Related Posts. How Much Cardio Do Endomorphs Need? Endomorph Diet to Lose Weight. Endomorph Workout Plan. Endomorphs should either start weight training immediately or. You will also be able to see a greater change in terms of weight loss. This is the number we are going to try and dial you into hitting. Weight loss during the first 2 weeks of a cut is fairly meaningless. During this period you will lose excess water due to a reduction in your carbohydrate intake, a possible reduction to to reduced sodium intake, and a relaxing of your digestive system - or allowing yourself to get cleaned out. Week 3 will be your baseline week. You want to lose no more than 2 pounds during this week. Use the following chart to make calorie adjustments based on week 3's weight loss. Lost 8+ pounds - Increase calorie intake by 5. Lost 5- 7 pounds - Increase calorie intake by 3. Lost 3- 4 pounds - Increase calorie intake by 2. Lost 1. 5 to 2 pounds - Perfect. Don't change anything. Lost 0 to 1 pound - Decrease calorie intake by 2. Gained 1 to 3 pounds - Decrease calorie intake by 3. Gained 4 pounds or more - Decrease calorie intake by 5. I can't state this enough - don't make adjustments based on weight loss during weeks one and two. Crazy things can and will happen. I can often lose 8 to 1. This isn't fat loss, it's excess water due to eating a cleaner, lower carb diet. I do not advocate trying to get shredded. There is no point. You are about to embark on an extended period of muscle building. Spending an extra 8 to 1. Lose fat until you arrive at a normal, healthy body weight. When you look in the mirror (with clothes on) and feel satisfied and no longer feel obese, then it's time to build muscle. This does not mean that you look in the mirror and see a ripped physique. It's hard to look ripped and impressive without a sufficient amount of muscle mass. Remember why this first step was taken - to shed a good portion of your existing body fat. Not all of it, but enough so that you feel human again and have no issues focusing on the muscle building process for several years. If you are a big night time eater, then use intermittent fasting, or a similar variation. If you MUST have some ice cream before bed, then save a small percentage of your calories so that you can indulge. A perfect diet is the one that helps you lose fat. At the end of the day it doesn't matter how you structure your eating, as long as it helps you reach your goals. Here are some eating tips for men. If you are over 4. An endomorph builds muscle easily, so is more likely to have a solid base of muscle tissue. You want to make sure you do not undereat protein while cutting fat. Fat Intake - Many of the endomorphs I know don't react well to higher carbohydrate eating plans. Obviously this is a generalization, and won't be true for everyone. With that said, I think you should make sure that 3. If weight loss becomes stubborn, even while dropping calories, it may become necessary to eat more fats while reducing carbohydrate intake. Carb Intake - Now that you know how many calories, grams of protein, and amount of fats you are eating each day, you can determine your daily carbohydrate intake using the calories you have left. Simply divide your remaining calories by 4 to determine the number of carbohydrate grams you can eat. This doesn't mean you have to live on a treadmill. It simply means you should be performing some consistent form of cardio. If you decide to grind it out on a treadmill, opt for 3- 4 sessions per week of about 2. If you hate the treadmill, do something fun. Go hiking, go bowling, walk the dog, work in the garden. It really doesn't matter. Just make a point to stay active each day for at least 2. You will want to maintain cardio, or this active lifestyle, while building muscle as well. This will be a long term commitment. I recommend 2 to 4 years. Do not embark on this journey with the word . You may need to make calorie intake adjustments over the coming years, but we will do everything possible to keep you relatively lean while building as much quality muscle mass as possible. Understand that muscle building is a long term process. If you only look at changes over the course of 4 to 6 weeks, you are likely to get frustrated. Gaining a 1/4 inch on your legs in 6 weeks doesn't seem like much. If you add up those changes over the course of 3 years, then suddenly you've added 6 inches to your leg size. Impressive! Before you begin the muscle building process get out a tape measure and document everything: Take measurements every month. You will also want to weigh yourself every 2 weeks, and keep a log of these weigh- ins. Make sure you write all of this information down so there is no guessing. Real world data will help you make needed adjustments. Guessing is a fool's game. Changes in scale weight must be slow, steady and precise. If weight gain is too rapid, it will be mostly fat gain. If weight gain is too slow, you will be stiffling the muscle building process. You will gain some fat over the course of this bulk. You will look amazing, and will only be a few months of fat loss away from being lean, mean and shredded. Remember that body composition changes not only with fat gain, but also with muscle gain. You will gain minor amounts of fat over the course of this bulk, but the muscle you will be building will hide that fat gain well. We know approximately how much muscle mass a natural trainee can expect to build year in and year out - in a perfect world. Understand that the following guidelines are not presented as limitations. They should be used to help determine a proper rate of weight gain. You can choose to ignore these rates if you'd like, and gain weight more rapidly, but do so knowing that you are likely to add more fat than you'd like. If you have yet to experience . We each have limitations as to how much muscle we can build naturally. These limitations are physiological in nature. It doesn't matter what these limitations look like. That topic is for another article. For the sake of discussion view the amount of muscle you can build as a tall glass of water. The more you drink from it now, the less you will have to drink from later. We tend to gain muscle rapidly right out of the gate, and see a constant decrease in this rate of building. This topic isn't really debatable. Ask any natural bodybuilder and they will tell you that they rate of muscle building decreases noticeably year in and year out. After 5 years they are squeezing out ounces of gains each year, not pounds. Again, the point in bringing this up isn't to discourage you, but rather to help you build an eating plan that will take this decreasing muscle building rate into consideration so you don't get fat. This article isn't about limitations, but rather assisting you to reach your goal of building muscle while minimizing fat gains. So, assuming you haven't build any substantial amount of muscle mass, use the following weight gaining guidelines. They will help you minimize (not negate) fat gains while you build muscle: Year 1 - Gain 1. Year 2 - Gain 1 pound per month. Year 3 - Gain 0. 5 to 0. Year 4 - Gain 0. 2. Year 5 - Gain no more than a 0. If you've already experienced beginner gains, say at least a 1. You will start with a certain daily calorie target, and make adjustments based on what the scale is doing. Here are some suggested daily calorie starting points: Over 4. Activity level will also play a role in how many calories you need per day. Understand that the above numbers are merely starting points. Adjustments will have to be made. Don't fear them. They are part of the process. It doesn't matter where you start because it won't take long to zero in your bulking diet. Macronutrients can be adjusted as needed. Use the following guidelines to get started: Protein - 1. The more calories you eat per day, the more protein you should eat. This will help balance your eating.
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