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 Endomorph Bodybuilding: How To Optimize Your Diet & Workout For Results

Endomorph Bodybuilding: How To Optimize Your Diet & Workout For Results

Average: 4.3 (12 votes)
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Endomorphs have very little issue building muscle, but they also gain fat rapidly as well. Learn how to work with this body type to pack on mass with very little fat.

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. of Western Aust. Dept. of Health

What is an Endomorph?

An endomorph is generally considered to be a lifter who can gain both muscle and fat rather easily. 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...should I bulk, should I cut, should I bulk?

Assuming an endomorph has the following goals: 

  • Lose fat
  • Build Muscle

...how then should they proceed? 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.

If 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.

The Endomorph and Fat Loss - How to Cut

The good news is that you gain muscle and strength easily. 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 1.5 to 2 pounds of fat per week. 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 500 calories and monitor weight loss for 2 weeks before making another adjustment.
  • Lost 5-7 pounds - Increase calorie intake by 350 calories and monitor weight loss for 2 weeks before making another adjustment.
  • Lost 3-4 pounds - Increase calorie intake by 200 calories and monitor weight loss for 2 weeks before making another adjustment.
  • Lost 1.5 to 2 pounds - Perfect. Don't change anything.
  • Lost 0 to 1 pound - Decrease calorie intake by 200 calories and monitor weight loss for 2 weeks before making another adjustment.
  • Gained 1 to 3 pounds - Decrease calorie intake by 350 calories and monitor weight loss for 2 weeks before making another adjustment.
  • Gained 4 pounds or more - Decrease calorie intake by 500 calories and monitor weight loss for 2 weeks before making another adjustment.

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 10 pounds in the first 3 to 4 days of a cut. This isn't fat loss, it's excess water due to eating a cleaner, lower carb diet.

Endomorph

How Much Fat Should You Lose?

Good question. 

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 12 weeks trying to get shredded will only be a waste of time.

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.

Structuring a Fat Loss Diet

To run a successful cutting diet you have to base your plan off of your eating habits. 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 40, start with a baseline of 2,200 calories per day.
  • If you are in your 20s or 30s and have an average metabolism, start your cutting diet with 2500 to 2600 calories per day.
  • If you have an active job and a higher calorie maintenance level you may need to start your cutting diet with 3,000 calories per day.

It's better to start a cutting diet with a higher amount of daily calories, and pull them down as needed, then to start too low.

  • Protein Intake - I recommend 200 grams of protein per day, or even a little more if you are eating over 2,500 calories per day and/or have a fair degree of natural muscle mass. 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 30% of your daily calories come from fats. 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.
The Endomorph and Cardio

It is imperative that endomorphs remain active outside of the weight room. 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 20 to 30 minutes each. 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 20 to 30 minutes.

You will want to maintain cardio, or this active lifestyle, while building muscle as well.

Endomorphs and Muscle Building

Endomorph Muscle BuildingIt's time to build muscle. This will be a long term commitment. I recommend 2 to 4 years.

Do not embark on this journey with the word "cut" in your dictionary. 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.

Endomorphs and Lean Bulking

For an endomorph it is essential that weight gain be viewed over the long haul. 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. "Some" does not mean you will "get fat." If you gain 20 pounds of muscle over the next 2-3 years, then gaining 5 to 15 pounds of fat will be meaningless. 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.

Muscle Building Expectations and Rate of Weight Gain

The topic of natural muscle building has been studied exhaustively. 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 "beginner gains", then the following muscle building expectations are reasonable:

  • Year 1 - 12 to 16 pounds of muscle
  • Year 2 - 6 to 8 pounds of muscle
  • Year 3 - 3 to 4 pounds of muscle
  • Year 4 - 2 to 3 pounds of muscle
  • Year 5 - 1 to 2 pounds of muscle

Think of natural muscle building as being like a glass of water. 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.

Dumbbell rows

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 1.5 to 2 pounds per month
  • Year 2 - Gain 1 pound per month
  • Year 3 - Gain 0.5 to 0.75 pounds per month
  • Year 4 - Gain 0.25 to 0.5 pounds per month
  • Year 5 - Gain no more than a 0.25 pound per month

If you've already experienced beginner gains, say at least a 10 pound increase in muscle mass, then it's best to skip to year 2 and limit weight gain to one pound per month.

Building an Endomorph Eating Plan

Building a bulking plan really isn't all that different than building a cutting plan. 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 40 - 2500 calories per day
  • 30-39 years old - 2750 calories per day
  • 25-29 years old - 3000 calories per day
  • 20-24 years old - 3250 calories per day

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 - 180 to 250 grams per day. The more calories you eat per day, the more protein you should eat. This will help balance your eating.
  • Fats - 20 to 35% of your daily calories. If you find it harder to eat enough food, then a higher fat diet is the way to go. Fats contain 9 calories per gram, compared to 4 calories per gram for carbs and protein.
  • Carbs - After allotting your daily proteins and fats, fill in the rest of your daily eating plan with healthy carb sources including fruits, veggies and quality grains.

We will ignore the weight gain over the course of the first 2 weeks of bulking. You will be eating more carbohydrates and generally more sodium. This will cause you to take in some extra water. This is NOT rapid fat gain, so do not panic. 

Monitor your weight gain starting on week 3. See what is happening during the 4 week period from week 3 to week 6. Use the following chart to make calorie adjustments based on weight changes during weeks 3 through 6.

  • Gained 8+ pounds - Decrease calorie intake by 500 calories and monitor weight gain for the next 4 weeks before making another adjustment.
  • Gained 5-7 pounds - Decrease calorie intake by 350 calories and monitor weight gain for the next 4 weeks before making another adjustment.
  • Gained 3-4 pounds - Decrease calorie intake by 200 calories and monitor weight gain for the next 4 weeks before making another adjustment.
  • Gained 1-2 pounds - Stay the course and monitor weight gain for the next 4 weeks before making another adjustment.
  • Gained 0 pounds - Increase calorie intake by 200 calories and monitor weight gain for the next 4 weeks before making another adjustment.
  • Lost 1-2+ pounds - Increase calorie intake by 350 calories and monitor weight gain for the next 4 weeks before making another adjustment.
Cheat Meals and "Junk Food"

It's ok to save 10-20% of your weekly calories for what might be considered junk calories, or junk food. Eating clean 100% of the time isn't always possible, or reasonable.

I suggest allotting yourself a couple meals per week. By doing so you can attend a movie or family gathering and enjoy life without having to drag your "meal containers" with you. That gets old, and fast.

Endomorph Bodybuilding - How to Workout

You've probably heard someone say: diet is 90% of the muscle building process. I disagree. Here's why:

A perfect bulk without progressive overload is merely an intelligently designed fat gaining program.

Period. End of sentence.

Far too many bulks fail because a lifter is not focused on progressive overload. They might "work hard" in the gym, but working hard is not the same as working smart.

To build muscle you need to train a certain way. You don't just hit the gym to burn calories.

Progressive overload is the cornerstone of the muscle building process. It doesn't matter what style of training you are using; if you're not trying to challenge yourself using more resistance, your body will quickly adapt. When it adapts you are no longer encouraging it to build muscle. At that point your bulk becomes a fat building diet.

Now I know what some of you are thinking. Drop sets, supersets, rest-pause training is very taxing. Why can't you just focus on that, and not progressive overload? The answer is simple.

Let's look at drop sets. If you use a certain drop set pattern over the course of the next month, it will definitely be challenging. At some point though, you will need to add weight. If you do not, your body adapts and will no longer make gains.

My advice is to focus on maximizing every set. If you push every set for as many reps as possible, and add weight when you can, you will be maximizing progressive overload. This relentless pursuit of strength within hypertrophy ranges (muscle building rep ranges) will help you turn your bulk into a muscle building program.

Here are several popular workout programs from M&S that are perfect choices for long term clean bulks:

Related Articles View all Muscle Building Articles

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  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (36)

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Curtis
Posted Wed, 05/15/2013 - 18:40

Thanks for putting this article together, cause I really needed it !

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Steve
Posted Wed, 05/15/2013 - 21:09

Glad it helps.

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Harry
Posted Thu, 12/19/2013 - 07:38

Hi this is harry i was doing active bodybuilding six years ago and have fairly good muscle size with body fat around 14-15% most of time now i have started again and now i was 92 kg with 26-28% bodyfat
With strict deit combined with heavy lifting i have come close to around 12-13% and look decent
In about 4 months my question is if i continue like this will i be able to reach 7% or that shredded look?
As i am comfertable with eating less and do 4 km jog in morning and 30 minutes good hard cardio in evening around 5 days a week and lift weight 6 days
Any suggestion or reply is very welcome
Thanks and regards
Harry

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Joseph
Posted Wed, 05/15/2013 - 21:26

This is a really helpful and in-depth article. I will be definitely following it.

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Kyle
Posted Wed, 05/15/2013 - 21:27

Being an Endo this article was helpful.
I'm 26 and only 5'4" so 2500-3000 seems high, what should I shoot for?
Thanks

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Steve
Posted Wed, 05/15/2013 - 23:42

I would start with 2500 and follow the guidelines in the article.

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Raif
Posted Thu, 05/16/2013 - 05:26

Thanks heaps Steve exactly what I was looking for
Are there any supplements you would recommend for endomorphs and any we should avoid
Thanks again

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Steve
Posted Thu, 05/16/2013 - 10:40

Hi Raif,

When the endo is cutting he wants to look for leaner protein sources, and whey protein can play a huge part in this. 2-3 scoops a day can really help you reach your protein goals without burning through a lot of calories.

If you have energy issues, or feel sluggish, I would definitely look into a pre-workout. Fish oil can also help fill in the gaps with fat intake.

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Moni Chheda
Posted Fri, 05/17/2013 - 11:00

Its great to follow the diet plan and workouts suggested by Steve. I remember 3 years ago when I was 55 Kgs and wanted to enter the Bulking phase, today I am 80 Kgs with 80% Muscle mass & 20% fat. I reached this level after following Steve's guidelines.

Thanks so much Steve, you're doing a great job supporting every BODYBUILDER with more and more ifnormation & motivation.

Please continue to support.

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Michelle
Posted Sun, 05/19/2013 - 18:09

I'm a 37 year old woman.. 208lbs 41%bf..Most of my fat is hips thighs and waist.. I have a large amount of mass under my fat from quite a bit of heavy lifting. I gain muscle easily.. but fat as well.. what should my daily macro be for fat loss? include calories please.. I'm 5'6" and have a very large body frame for a woman.. so even with ;lower fat.. with my amount of mass, I typically weigh more than medium or small frame ladies of the same high and bf%.. thanks!

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Ryan
Posted Sun, 05/19/2013 - 18:43

Thanks for the article. Definitely something I am going to try.

Just one question though. I'm 32, 6'1, 275lbs, during the cutting phase, what sort of weight training routine/split would be best to use. Is it ok to use one of the 4 routines you posted under the Bulking section, or is there a routine that is better suited?

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Michelle
Posted Mon, 05/20/2013 - 03:51

I am a 37 year old 208 lb woman with 41%bf. I have a lot of mass and a very large body frame/bone structure.I' want my bf down to 16% My bf was calculated on a store bought scale.I went from 188 to 208 yet went down 2 full sizes. I want to get my bf down and show off the mass covered up by the extra fat..What should my daily calorie level be?

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Greg
Posted Tue, 06/04/2013 - 15:17

Would your Bulldozer 4-day split work for the cut and the bulk?

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James
Posted Fri, 07/05/2013 - 12:55

Hey Steve, your articals are amazing! Unfortunatly i dont quite have a routine set in place for myself, i tend to hit the weights for a few weeks-feel good but then i lose motivation and dont know why!? Im 6"2 and weigh 15 stone 2. I have a belly on me and fat hips which i cant lose! Any advise would be really appreciated! :)

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Jamo
Posted Wed, 07/10/2013 - 11:16

I'm 6 foot 1" and 16 stone my body fat percentage is 29% what is the best routine workout(s) for me?

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Zaeem Ahmed
Posted Wed, 07/17/2013 - 02:46

hats off..i m fan of ths man..
sir can i get more of ur articles...plzzzz

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Christian
Posted Fri, 07/19/2013 - 19:11

Absolutely fantastic article! Provides tons of information.

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Emonday
Posted Mon, 07/22/2013 - 00:23

Steve

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KB
Posted Thu, 08/01/2013 - 15:51

I am 46 years old. I would say as a young man I leaned more toward ectomorphic.
I am 6' 3", 250 lbs, large frame. When I look in the mirror I resemble an endomorph.
However, most of my height is in my torso. I have thick thighs and upper arms but long lean lower arms
and long but large calves at 18.5". I've been down to 205 lbs which most charts say is my ideal weight but I felt weak. I know I have a lousy diet but I can change that. I'm thinking 225 lbs would be optimal. Does that sound right?

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CWH
Posted Tue, 08/06/2013 - 01:42

Just to clarify, the macronutrients above indicate the following caloric values for Endomorph cutting diet, correct?
Protein at 200grams=800 calories
Fat at 2500 daily caloric intake=750 calories (30%)
Carbs at 25% of remaining calories=387.5 calories (96.88grams)
For a total of 1937.5 calories

Where do the remaining calories 562.5 calories come from using the 2500 calories per day model? I may be over thinking this. I appreciate all of this information because it helps to clarify the the bulk vs cutting phases for endomorphic somatotypes like myself. Cheers!

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Carmen
Posted Sun, 10/27/2013 - 22:37

Hi Steve,

Great article. What suggestions would you have for endomorph women? Thinking about taking one of the workouts provided and putting it to use, as women cannot genetically gain and bulk like men, without certain supplementation.

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tom
Posted Sat, 12/28/2013 - 10:55

Hi Steve,

Great article man! Just one question, how long do you cut or bulk?

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Bukhari
Posted Wed, 01/22/2014 - 09:01

Hi! Steve.
Its Bukhari, i have lose much weight from last year. I currently Weigh 80kg (which was 115kg on Feb 2013), 6 feet 1inches in height. All thanks to you. Now all I wanted to build lean muscles, would you advise me that how often should I exercise and which type of supplement should I use to achieve fast results...

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James Ward
Posted Wed, 01/22/2014 - 19:45

Hi Steve, very informative article and much needed advice for all us Endomorphs. My question is, what are the best times to consume carbs? Would they be throughout the day using slow digesting or would you leave then until pre and post workout much like carb backloading?

Thanks

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John
Posted Thu, 01/23/2014 - 23:25

Hi Steve,
I'm 14 and I am trying to bulk for football. I am 5 11 and 161 lbs two weeks into this program and also your other article How To Gain Weight Fast: The Ultimate Guide For Skinny Guys. I do the workout written in that article. I have gained about 4 pounds in two weeks but I'm not that concerned as you stated. I do lots of cardio mostly because I am a endomorph. Should I be eating more than 3200 calories per day? My goal weight is to be atleast 170 in about 5 months when football season starts. I have been working my butt off these past two weeks.

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matt
Posted Tue, 03/04/2014 - 01:09

John, at 5'11 161 your my friend are an ectomoprh. Howver if you are looking for some good gains in strength and some solid muscle size look at Max-OT, which stands for max overload training, its easy to find plans on google. alot of people including myself have had solid gains off of this principal. Just remember you have to eat big to get big, also check out IIFYM.com to find your macro nutrition, i.e caloric intake and the breakdown of percent for proteins, fat, and carbs to achieve your fitness goals. hope this helps

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thomas
Posted Mon, 02/10/2014 - 16:20

hi steve im a endormorph i currently weigh 240 pounds and im 6ft 6inch im carrying a little fat on my belly and face not sure on my body fat with my measurements would you recommend cutting or is it possible to build a bit more muscle while dropping a stone or two of fat

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Josh
Posted Wed, 04/02/2014 - 20:05

Probably the most In depth, no Bullshit, easy to read article ive ever read... thanks alot steve!
just as an afterthought what is your opinion on milk? i drink about a litre a day with breakfast and post workout.... wondering if i should ditch milk for proper whey and caesin supplements or drinking stupid amounts like im doing is hurting my gains?

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Dan
Posted Mon, 04/21/2014 - 21:12

I am trying to build muscle and strength, however I like to run. I run around 18 miles a week, and perform other cardio sessions trying to cut fat with my workouts. Will running/cardio have any adverse effects on this process?

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Marcelo
Posted Sun, 05/11/2014 - 20:18

Hi Steve , i go to the gym at night , after workout can i eat carb ?

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samer ehab younis
Posted Wed, 05/21/2014 - 20:21

thanks for this article, i might need to ask sth of you? i am a 24 170 kg guy. i always played sports am very agile and people might think am just saying so but i am. i always trained but i never got past the 135 kg, i gain weight when i inhale pasta :D, i needs a workout+diet plan..

would be of any help

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Iggy Chowdhury
Posted Mon, 05/26/2014 - 19:19

What a brilliant article, many thanks to the writer for taking the time and effort to help us endomorphs out. Controlling the diet is the hardest part without a doub but perseverence is the only option available.

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Emery Harbison
Posted Thu, 06/19/2014 - 10:47

I'm an A+ student of nutrition at Florida State University, and a future registered dietician/ personal trainer. I read this entire article and some of it is incorrect--particularly the section discussing carb intake, protein intake, and fat intake. First, I have NEVER heard any professional recommend 200g of protein a day for a 2,500+ kcal diet; this is far too much. This is about 50 grams away from max amount of protein the liver can process a day; under most circumstances one does not need so much protein. Please learn how to calculate your protein requirements correctly based your on LEAN body mass, not total mass. Second, fat intake should indeed be higher with endomorphs, but is not always necessarily "20-30%"--this would make protein too high for some people. Third and last, carb intake should be low, but it's not a number set in stone. A good STARTING macro nutrient ratio for endomorphs is 40% fat, 35% protein, and 25% carbs. Tweak this ratio accordingly. Knowing your lean body mass, age, metabolism characteristics, activity level, sex, and age allow one to more accurately determine how the ratio should be structured. Do more research before you assume ALL the information in this article is correct.

TO THE AUTHOR: I'm not strictly a power lifter, however I do lift hard, run, swim, bike, kayak, free-run, play sports, and do yoga. I am VERY active and require many calories being a 228 lb. endomorph with 9% body fat. If I were to eat as many grams of protein as you suggested here, I would not only get fat, but my sweat and breath would smell rancid. Maybe what you wrote here works for you, but remember every individual is unique. I would never recommend what makes me successful to someone else, instead, I'd share where I started, and how I found out what my requirements are so that others may do the same. Nonetheless, I do appreciate most of the information in this article, but I think some of it needs a fact check.

For people who need help understanding how many calories they require, 'diet calculators' can be found everywhere on the internet. Before taking classes, I used freedieting.com, which is very good. There are many calculators on that site including but not limited to requirements for pregnancy, muscle gain, and macro nutrient calculators. I hope this helps people who are confused.

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Bruce
Posted Wed, 06/25/2014 - 13:01

To Ms. Emery Harbison:
I read your comment and decided to use the macro nutrient calculator on the site you suggested.
It is strange, but when I select a 2500 calorie diet (the same described by the author), and select low cab (as was indicated by the author of the article), the calculator on the website you referred to suggests that I eat 250g of protein each day, in contrast to the 200g the author suggest. That means the website you suggested suggests eating the amount of protein you claim to be the "max amount of protein the liver can process a day"
I wonder if you maybe you should have done your homework on the site you shilled before you blasted this author.

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Ryan Brain
Posted Sun, 07/13/2014 - 07:37

I have a question: I plan to end my diet on September 1st and follow the advice outlined in this guide: start eating my maintenance calories, ignore the weight gain for 2 weeks, and then after 4 weeks adjust as needed. However, as an Endomorph, I was planning on being cautious with how many extra carbs. Right now I'm losing weight on 100g carbs a day, and was going to switch to 125g, but is that enough to see an increase in water retention? And if it's not, then if I continue to increase my carbs to figure out what my max is, is it possible I'll start seeing water retention later on and mistake it for fat gain, because it didn't happen earlier?

Should I instead start with a higher amount of carbs, which will guarantee the water retention happens early on, and then adjust as required as the guide suggests?

Thanks!

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juid
Posted Fri, 08/29/2014 - 20:00

Who is the guy in the picture with the wooden boxes? Anyone have any clues?

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