How to eat for an endomorph body type?
One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. In fact, there are three different body types (phenotypes) that people seem to have, and it is your body type that dictates how well you respond to certain types of training and food intake. An endomorph diet is one that is designed for people who are bigger-boned and tend to put on weight more easily.
Therefore, if an endomorph were to follow the same muscle building diet as an ectomorph they would definitely gain weight, but it would be mostly fat. Endomorphs need to find a dietary balance that will allow them to gain strength and lean muscle mass without adding body fat. Therefore, in this post you’ll find all the information needed to fully understand the endomorph diet protocol. After reading this post you’ll be able to choose the correct type of foods that will produce the lean muscle mass.
What are the characteristics of an endomorph body type?
The endomorph is the more typical body type for most men over forty, but crucially it is also the easiest to change. And that are very good news! While ectomorphs burn more calories than other body types, endomorphs efficiently store energy as fat. In other words, they’re overweight. Endomorphs gain weight by basically just looking at food since they have generally slow metabolism. Therefore fat gain is quick and simple. They deposit body fat primarily around the waist and tummy with thinner arms and legs.
That said, most endomorphs were actually rather more muscular in their youth, and, once again, with diet and exercise (more of the former) this enviable shape can be regained. With short, tapered limbs, they will appear soft and flabby without exercise and good food.
The typical traits of an endomorph are these:
- They tend to be fat around the waist, much more so than the rest of the body.
- They are mostly large framed individuals with medium to large joints.
- In general, endomorphs have larger upper arms and thighs that appear soft, flabby, and out of shape in appearance, in comparison to their lower parts of their arms and legs. It is this type of appearance that makes endomorphs pear short and stocky.
- Endomorphs can increase fat quite quickly with relatively small amounts of food.
- They have a lower tolerance for sweets and junk food.
- They have an underlying muscle structure that is dormant but can be re-enlivened.
- People of this body type can easily gain muscle, but struggle to lose and then keep fat and weight within healthy limits.
An endomorph generally responds better to high protein/low to moderate carbohydrate diets and frequent, high intensity aerobic/exercise/workout training regimen. The bottom line is an endomorph definitely needs metabolism boost physical activity provides.
Endomorph guidelines on nutrition
Endomorphs require a well-planned approach to nutrition and training to induce fat loss. They need high levels of activity, strict discipline and consistency in nutritional habits.
Just as ectomorphs should write down everything they eat to ensure they are eating enough, endomorphs should also track their calories daily. If an endomorph notices that he is adding fat too quickly, he should reduce the total number of calories he eats. A nutrition journal will help an endomorph determine the exact number of calories he can consume to reach his size goals.
Here are the most important tips for an endomorph diet:
- You should maintain a low calorie diet, eating five or six smaller meals throughout the day.
- Eat clean. Stay away from junk food and sweets. Also avoid most processed foods. Because of your slow metabolism, these foods will most likely end up as body fat.
- Clean out your fridge and dump out all of the junk foods including the chips, dips, snacks, puddings, deserts, etc., as well as the high fatty processed foods.
- You need to eat more protein and a medium to low amount of complex carbohydrate.
- Focus on preparing yourself high quality meals and don’t eat out as often from the popular fast food places advertised, McDonald’s, Burger King, Taco Bell, etc.
- Eating more protein is crucial. Why? Because endomorphs eat less carbohydrate than other body types do, they must balance their diet with more protein. Although protein is not as efficient at producing energy as carbohydrate is, protein’s additional amino acids will help maintain a stable blood sugar level. The additional protein will also help fill the calorie gap created by cutting down on carbohydrate.
- Because you tend to be more insulin sensitive than other body types you should also be very careful about the type of carbohydrate you consume.
- Obtain the majority of your carbohydrate from low-glycemic, fibrous foods. Starchy carbohydrate sources such as bread, rice, and potatoes, which have no negative effects on other body types, may add body fat to your body.
- Watch you fat intake, even the healthy fats. Limiting healthy fats to the recommended daily value is just about all an endomorph needs, and all unhealthy fats should be consumed in miniscule amounts or avoided all together.
Employ a low-carb, high protein, moderate diet. Restock your fridge with high quality protein foods & complex carbs.
High performance foods for an endomorph body type
I. Recommended proteins in endomorph diet
- White-meat poultry: chicken breasts (boneless & skinless), turkey breasts, ground turkey meat fat-free;
- Lean beef. The leanest cuts of beef are: eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.
- Tuna, salmon, cod, haddock, pollock, flounder, halibut, tilapia;
- Non-fat cottage cheese, plain nonfat or low-fat Greek yogurt, low-fat milk, almond milk, soy milk.
- Egg whites, whey protein powders.
When preparing your foods trim away all the visible fat off of the meat and poultry before cooking. Broil, grill roast, poach, instead of frying if possible. Also, make it a habit of draining off fat that may occur while cooking. If choosing to fry your foods use olive oil, canola oil, safflower oil, and peanut oil.
II. Recommended carbohydrates in endomorph diet
Dietary carbs are necessary to gain muscle mass and for normal body functioning. Therefore you should not totally eliminate carbs from your diet. However, you should consume them only when your body really needs them – during the breakfast, before and after the training session. Also, they should come from complex carbohydrate sources. This will satisfy your carbohydrate needs for energy and muscle glycogen.
III. Recommended fats in endomorph diet
- Essential fatty acid foods that you should be having are: almonds, walnuts, Brazilian nuts, avocados, peanuts and peanut butter, flax oil, flax seeds, and olive oil. These nutrients will help in the manufacture of your necessary hormones.
The nutritional breakdown for an endomorph body type
The nutritional breakdown for an endomorph is approximately 50 percent protein, 30 percent carbohydrate, and 20 percent fat. For example, a 200-pound endomorph could eat 2,900 calories consisting of 370 grams of protein, 220 grams of carbohydrate, and 60 grams of fat.
Another option for endomorphic bodybuilders limiting their carbohydrate intake is to cycle their diet. Eating a low-carbohydrate diet every day lowers the glycogen level in the muscle cells, leaving them with insufficient fuel for hard and heavy sessions in the gym.
Therefore, even though reducing carbohydrate intake keeps body-fat levels under control, it can be detrimental for training and building muscle mass. Cycling carbohydrate intake, where the bodybuilder eats limited carbohydrate most of the time, but increases calories from carbohydrate every two to four days, allows them to restore glycogen levels in the muscle cells. This one day of increased carbohydrate should fully restore glycogen levels.
A typical schedule for cycling carbohydrate is to consume approximately 1 gram of carbohydrate for each pound of body weight for two or three days, followed by a day of eating 2 grams of carbohydrate for each pound of body weight. For example, a 200-pound endomorphic bodybuilder would eat only 200 grams of carbohydrate on his low-carbohydrate days, then increase the intake to 400 grams for one day before repeating the cycle.
The carbohydrate cycling process is a good method for controlling fat deposition while preventing muscle loss. You may have to experiment before determining the optimum number of low-carbohydrate days, but once the process is perfected, it can be very effective.
Sample mass-building diet for endomorphic body-types
Table below shows a sample diet for a 175-pound (80 kg) endomorphic bodybuilder trying to add muscle but keep fat deposition to a minimum. Therefore, this is not a weight-loss/fat reduction diet for an endomorph body type.
4 Endomorph diet strategies to accelerate fat loss
- Prioritize protein
- Cycle macronutrients
- Fill up on veggies
- Eat slower
Endomorph’s plate look something like this:
Summing up: Endomorph diet
Endomorphs have slower metabolisms and a greater number of fat cells. Additionally, these types of individuals also have a strong inclination to turn ingested food into body fat that gets stored. They must consume enough protein, and they need to keep their calorie intake to a minimum so as not to store more fat. It’s important that they make sure that only 20% of calories comes from a fat source. Approximately 20% of endomorphs have a lower than average thyroid output, and this adds to the problem.
This type needs to work harder at keeping lean and slim, but they tend to build up their muscle relatively effectively, especially when compared to the ectomorph type. Additionally, they can eventually lose more excess body fat through utilizing a great diet, and a well-structured exercise program. In other words, endomorphs need to find a dietary balance that will allow them to gain strength and lean muscle mass without adding body fat.
Most of endomorphic people should try to adopt diets that are considered clean eating, or raw. Eating clean or raw diets increases fresh foods and decreases processed foods, fats, sugars and grease.
Regardless of your genetic makeup, you can totally transform yourself with a positive attitude and hard work. And yes, we admit, diet changes are absolutely one of the hardest adjustments to make among individuals.