Endomorph Diet and Bodybuilding

Endomorphs like myself are naturally large and soft. They may or may not have much muscle initially, but they put on muscle mass fairly easily and quickly. Legs in particular are often naturally massive. Unfortunately endos also put on fat quickly.

I often joke that if I walk past a gym I put on muscle, and if I walk past a restaurant I put on fat – not too far from the truth.

An Endomorph’s Diet is harder to get right than their Workouts!

Two plans ideal for Endomorphs you should check out are:

Although most workouts will work, Endomorphs need to get into the gym as often as they can without overtraining. They generally react well to heavy exercise, but also need to do cardio to keep the fat level in check. It is easy to gain lots of muscle and fat at the same time, and very difficult to lose that fat afterwards so keep that fat in check.

Endomorph Bodybuilder
Building Muscle – Easy, Controlling Fat – Hard

Many prescribe high reps to burn more fat, but what works is going to vary depending on the individual. It’s not one fit for all endos for weight training. Low reps with heavy weights work for me, together with going to the gym just infrequently enough to avoid overtraining.

Cardio like biking and running (not too much running as it is stressful on the body and can help lead to overtraining) is not only good, but usually required.

Cardio at least twice a week, preferably more, to help combat fat!

The problem is most endomorphs do not seem to like cardio, but you can find cardio you enjoy if you work at it.

Despite years of complaining that I hate cardio, I do find I enjoy biking and well as hiking and skiing. Skiing and hiking are time intensive as they require travel for me so I do not do them as much. I also found, much to my chagrin, that I enjoy running, although it’s usually a few months on and then a few months off.

Cardio is AT LEAST as important as your weight training!

You do need to find cardio you enjoy to keep your fat percentage down. Whatever cardio works for you. Do it religiously as it’s at least as important as your resistance workouts.

Enough proper nutrition is far less of an issue with endomorphs than with other body types. Too much food is the issue. “Bulking” is bad because although the muscle piles on the fat also does and then lingers.

Diet – The Key to Endomorph Bodybuilding Success!

There are multiple diets that can work for an endomorph, especially when paired with consistent cardio, and these can include low carb, slow carb, as well as more traditional bodybuilder diets as long as you watch what you eat – quantity is more of a problem than quality, although you want to eat reasonable healthily as well. Once again, you need to find what works for you.

Two resource that can help enormously an endomorph get ripped are:

Bottom line: lots of exercise and don’t eat too much. The muscle comes easy but the battle is controlling the fat, so plenty of exercise of all types and eat well.

What are the Best Muscle Building Supplements?

Before we talk about specific supplements, we need to back up. What does the word “supplement” mean? It means to “add to.” Bodybuilding supplements are intended to supplement your diet.

Before considering supplements, you Bodybuilding Supplementsfirst need to get your diet under some semblance of control!

If you are eating near anything and everything with no regard to proper nutrition, adding protein powder or creatine or branched chain amino acids (BCAA) “ain’t gonna go shit!” We need to be honest here.

Now you do not need a perfect and saintly diet to benefit from supplements. Conversely if you are eating well, training appropriately, and getting plenty of rest and recovery time, you can build a great body without supplements, absolutely!

  • There are benefits to many supplements.
  • A lot are also useless garbage.
  • And the jury is out on a lot of them.

The supplements business is a massive business with lots of money involved. They’ll sell you anything they can, and just because something is popular and made by many companies doesn’t mean it is any good. And often when there are many brands available, they may be all essentially the same and made by the same very small number of factories with different labels and packaging.

Protein Powder is a supplement worth considering. What is best is several small meals a day, but that is not always possible. You can supplement with protein powder. Also, sometimes we may not get a lot of protein. I’ll often have a salad for lunch and some protein powder a bit later. Whey protein powder is great, but casein protein powder is also very good and cheaper. Casein is digested slower and also many people report it makes them feel less full.

Many people use protein powder both before and after workouts, possible anabolic windows.

And of course, you can cook with protein powder making more anabolic foods.

Creatine exists naturally in meat, and in fact the name comes from the Greek world for meat, “creas.” When I take creatine, usually for a month or so at a time, I find it quickly improves my strength, makes my muscles look bigger, and then when I stop the gains remain as long as I keep working out hard and eating right. Many users report similar results. 5-10 grams a day in 2-3 servings is about right.

I recommend the original, Creatine Monohydrate. You’ll find all kinds of newer types with fancy marketing but I do not believe they are any better (just more expensive!)

Meal Replacement Powders or Shakes, closely related to protein powder, may be a somewhat controversial choice since since I’m so few supplements, but it works for me and many others. I don’t have the perfect and boring lifestyle; my life is hectic, exciting, and at times nearly overwhelming. Many times I’ll get home, or have a tiny window for lunch, or maybe back to the hotel (I travel a lot), and I do not need a full meal (or ordering from room service, or sitting at the bar for only one drink and a sandwich etc.), but one or two meal replacements packs mixed with water are perfect.

There are other supplements you may want to consider, but start with these three.

Remember that supplements are not essential! Getting your diet under control is most important and needs to be done first. It is perfectly possible to build an awesome body without supplements, in fact some well known customized plans use little to no supplements at all.

There are however some proven supplements that may be of benefit to you, and they go above and beyond this short list of “best.”

The best muscle building supplements? Hmm, maybe. It depends on you. But these are solid choices for most people!

Bodybuilding Nutrition

Open Face Egg SandwichJust working out will not get you to the body you want.

Regardless of how “perfect” your diet may be, your diet and nutrition are extremely important, as is enough rest and recovery time between workouts. Bodybuilding nutrition is complex, in part because there are so many diets that will work, if you can stick too them.

Many bodybuilding diets will work, if you can stick to them.

Notice the “stick to them” part! Too many nutritional plans are based on relatively bland food, and not enough variety, so you get bored quickly. This makes it more likely that you will cheat, and cheat a lot.

What sounds better, egg whites, chicken breast, and steamed broccoli, or a pepperoni pizza and a six pack of beer? Well, I know which one I will get bored of quickly!

Any nutrition plan, unless you have nearly superhuman self control and resolve, needs a lot of variety. Fortunately there are muscle building cookbooks that can simply and easily provide you with lots of different healthy meal choices.

In looking at nutrition, you need to consider your goals.

What are you trying to optimize (or maybe what do you need to optimize)? Currently, I need to lose fat. I have slipped a bit with extensive business travel, and although I have a lot of muscle on my frame, it is obscured by more fat than I like. Back to this in a minute.

Looking at macronutrients, that is carbs, fats, and proteins, the most common breakdown is 40% protein, 40% carbs, and 20% fats. Lower fats used to be more common, but fats are important for building muscle.

Low carb diets are also popular, and  50% protein, 10% carb, and 40% fats is common. Sometimes carbs are restricted much more as well.

Everyone’s body responds differently, but low carb diets work extremely well for me for fat loss.

Also realize that not all proteins, carbs, and fats are the same.

Try to ensure you are getting high quality protein sources. This is pretty easy for all but vegetarian bodybuilders who need to plan a bit more.

As a rule, slow carbs are better for you than fast carbs. Slow carbs are ones that are metabolized by the body slower then fast ones. What do you think is better for your body, 500 calories of sugar or 500 calories of carbs from beans? In general, it is absolutely beans, although sugar may be better at times, for example during the final stages of running a marathon. Most of us reading this however are body builders, not endurance athletes (admittedly, I do a bit of both).

Some fats are healthy, for example olive oil. They still pack a lot of calories however! Other, far less healthy, for example bacon fat! I’m not saying always avoid bacon and bacon fat, just be aware of what and how much you are eating.

There are customized nutrition plans available that have daily meal plans with all the details, but at a minimum, keep track of what you eat. You’ll be surprised if not shocked.

For a week, simply write down everything you eat, or maybe snap a picture with your cell. You will be shocked.

Knowledge of what you are consuming in the first step in improving your nutrition!

Somanabolic Muscle Maximizer

Somanabolic Muscle MaximizerA customized anabolic approach to nutrition based on four patented formulas

Somanabolic Muscle Maximizer by Kyle Leon, a well respected personal trainer, nutritional specialist, and fitness model, is a customized anabolic approach to nutrition based on four patented formulas that took years to perfect working with nutritionists, fitness models and famous bodybuilders to perfect.

A customized anabolic approach to nutrition based on four patented formulas

It’s not magic, it’s science, and when combined with proper weight training will pack on pounds of muscle while minimizing fat.

SMM customizes your nutritional plan based on multiple variables: your age, weight, height, metabolism, body type and training regimen. One size absolutely does not fit all!

Everyone’s Nutritional Requirements are Different

Calories and macronutrients are allocated throughout the day based on when you work out, and designed to optimize intake during the anabolic windows. Similarly, on off days SMM is customized to aid and speed recovery. Sometimes muscle soreness is 100% eliminated!

Food/nutrition is obviously very important. SMM software creates three customized meal plans for you to choose from each day. Since most bodybuilding nutritional and meal plans fail because of boredom and the temptation to cheat and eat something “not boring,” data base of well over a thousand different foods you can use to structure the nutritional requirements for any particular meal!

Don’t let the word “software” confuse or terrify you. It’s very simple and easy to use and also comes with a 100% money back guarantee. It’s extremely simple to get started.

  • Do you want to pack on ripped, head turning muscles, in record time?
  • Do you want to see what it feels like to be in the best shape of your life?
  • Tens of thousands of guys have using SMM.

Kyle Leon put on 21 pounds of pure lean muscle WITHOUT any fat in UNDER 8 weeks!

Traditional bodybuilding bulking builds up fat cells along with muscle! Those fat cells are permanent, and even if you lose the fat make it easier to regain it back in the future.

The four patented formulas deep inside SMM avoid the fat gain, and will unlock muscle growth quickly, safely, and naturally.

Formula One: Sometabolic Customizer: Determines your precise calorie and macronutrient needs for building pure, lean muscle. You’ll learn what and when to eat!

Formula Two: Sometabolic Rebuilder: This is for your off days. Customized recovery nutrition for you!

Formula Three: Systematic Nutrabolism: The key to up to 84% of your muscle growth, this shows you what to fuel your body with during your two daily anabolic windows to get lean and ripped as quickly as possible!

Formula Four: Training Strain Factor: This shows you what your body will need to maintain your new and rock solid body based on your workouts.

SMM is easy to follow and safe, but it may not be for you. It is NOT for everyone.

Somanabolic Muscle Maximizer is for you if:

  • You are serious about being in the best shape of your life.
  • You are dedicated to working out smart and right.
  • You can and will follow simple directions.

 Somanabolic Muscle Maximizer is NOT for you if:

  • You are just one if the guys in the gym who likes to hang out, eat late night pizzas, and aren’t willing to make any changes to your training and nutrition.

Click Here to see The Somanabolic Muscle Maximizer

You’ll also get free upgrades for life, a no nonsense 100% money back guarantee, and some wonderful bonuses if you order soon!

Anabolic Cooking

Anabolic CookingAnabolic Cooking is a book by Dave Ruel that ANYBODY can use to easily make delicious, anabolic, nutritious food. No cooking experience, fancy equipment, or lots of money for ingredients necessary!

Most bodybuilding diets are fairly bland and boring. Once you’ve eaten so many egg white omelets, bland chicken breasts, brown rice with nothing added, steamed veggies, etc. it is hard to stick to it.

Most bodybuilding diets fail because of boredom – dull, monotonous food.

The temptation to cheat is enormous, and I’m not just talking about the occasional cheat meal! Food should not be boring, dull, or monotonous.

But Nutrition is critical to build muscle and burn stubborn fat!

Imagine if you could eat fun and tasty food all the time that was inexpensive and easy to make AND helped build muscle and burn fat?

This could be a game changer for you and your body!

Dave Ruel believes that bodybuilding and fitness nutrition can be tasty, can be fun, and can be as good as “unhealthy” restaurants meals if you know just a little bit.

As Dave Says:

  • Build more lean muscle mass eating my beef and spinach lasagna
  • Get ripped eating my baked crispy chicken nuggets
  • Save money with my high protein Granola Bars

None of those sound bland or boring to me!

His book is the results of more than 10 years of trial and error, and 4 years of intensive research.

His book includes:

  • Over 200 “Anabolicious” flavorful recipes, that promote muscle building and fat loss, and  that even a 10 year old can make in minutes
  • Done-For-You Meal Plans to make things very simple
  • Anabolic Cooking and Nutrition Basics: What we all should know but few of us do
  • A Virtual Cooking Class: All you need to know to get started quickly and easily
  • How to prepare everything for a week, all your food, in 3 hours!
  • After workout nutrition secrets and tactics and shake recipes
  • Money Saving Tips: How to eat the right food cheaply and simply assemble your Anabolic Cooking Kitchen on a budget. This chapter alone is worth the investment in the book!
  • How to manage cheat meals, and yes, some cheating is OK!

The range of easy recipes that promote muscle building and fat loss are incredible.

A Partial List: Protein Waffles, Zucchini Hash Browns, Banana Peanut-Butter Muffins, Classic Denver Omelet, Southern Fried Chicken, Beef and Broccoli Stir Fry, Beef Fajitas, Grilled Sirloin Teriyaki, Balsamic Glazed Pork Chops, Grilled Greek Chicken, Rosemary Marinated Salmon, Almond Crusted Tilapia, Cajun Shrimp,  Lemon Marinated Scallops, Wasabi Mashed Potatoes, Guacamole, Almond Chicken Salad, High Protein Fudge Bars, High Protein Granola Bars, Buffalo Wings, Blueberry Cheesecake, Orange-Protein Creamsickles, High Protein Chocolate Mousse, and much more.

I’m getting hungry just typing this, and they are all simple and quick to make and healthy, promoting muscle building and fat loss!

Click Here to see The Anabolic Cookbook!

Free upgrades for life are included, several bonuses and an Iron-clad, No-questions-asked, 60-day Money-back Guarantee!

This book just may change your life!

Dave Ruel – The Muscle Cook

Dave RuelDave Ruel is a fitness coach, professional body builder, and nutritionist who is also known as the Muscle Cook. He has helped lots of people achieve fantastic results with their physiques ranging from fitness models and professional bodybuilders to regular people like us.

He is a strong believer that bodybuilding and fitness nutrition can and should include a lot of variety and tasty foods. Chicken breasts, tuna fish, etc. do not have to be the mainstay of your diet and it should not be boring or bland.

Even if you can barely make coffee or cook chicken breasts today, Dave can have you easily, quickly, and cheaply cooking delicious anabolic or muscle building meals in the kitchen. Anyone can do it.

Dave is perhaps best known for writing The Ultimate Cookbook and Complete Nutrition guide for Bodybuilding and Fitness,  Anabolic Cooking.

Click Here to see Dave Ruel’s Anabolic Cooking

The right foods are critical for building muscle and burning fat, but most bodybuilders cannot stay on their diets. This is no surprise as most of their diets are so bland and boring that they encourage cheating! How many days can you go on egg whites, chicken breasts, broccoli, and similar foods?

Dave was not naturally a cook. When he started serious bodybuilding training he was afraid that anything he cooked would taste like cardboard, and he was led to believe that bodybuilding food was supposed to be bland yet nutritious.

He found a mentor who disagreed with the prevailing wisdom: that serious bodybuilding food had to be boring. His mentor helped him greatly improve his nutrition while teaching him how to easily prepare very tasty and inexpensive meals that are so good that you have no desire to cheat!

Simple tasty meals help you with your fitness goals in many ways:

  • Provide you with superb nutrition
  • Greatly remove the desire to cheat
  • Also they can save you a ton of money over packaged or prepared meals and foods

Anabolic Cooking has over 200 fabulous muscle building and fat losing recipes that even a 10 year old can cook (and very seriously speaking, I have a 10 year who can do it).

There are done for you meal plans, including shopping lists, step by step preparation directions, and nutrient timing strategies.

Nutritional and Anabolic Cooking basics are included.

There is even a guide to eating out and managing cheat meals!

Breakfasts, desserts, protein bars, fish/seafood, red meat, chicken, pork, and more is covered .

Click Here to see Dave Ruel’s Anabolic Cooking

You don’t need a fancy kitchen, cooking knowledge, or extra time to cook.

Dave Ruel made lots of mistakes in his training and nutrition over the years until he figured out what worked with the help of his mentor, a local bodybuilding champion, and slowly augmented with his own cooking techniques and recipes.

Dave also is a dedicated Montreal Canadiens hockey fan, and hates tomatoes!

Besides Anabolic Cooking, Dave has co-authored The Metabolic Diet with Karine Losier, The Lean Kitchen Queen. The Metabolic Diet is a fat loss cookbook I highly recommend as takes the same viewpoint that food needs to be fun and tasty, and focuses on healthy tasty foods (a lot of “diet” food is incredibly unhealthy!) with over 250 easy to make Fat Scorching recipes.

Click Here to see Metabolic Cooking

Whether you are an ordinary person who wants to lose weight, or a bodybuilder who has “bulked up” a bit too much (and who doesn’t occasionally?) , click the link above for the details on Metabolic Cooking!

Metabolic Cooking – Quick and Easy Fat Burning Recipes.

Kyle Leon

Kyle LeonKyle Leon is personal trainer, nutritional specialist, fitness model, and best selling author. He is best known for his Somanabolic Muscle Maximizer program. You may have seen him on the cover of some popular magazines.

Kyle also works with several organizational in the fitness industry. He is a senior product development consultant and spokesperson for Blue Star Nutraceuticals known for their low carb protein shakes and more, and he is on the fitness advisory board for BioTrust Nutrition, whose motto is “Honest Nutrition for your Ultimate Body.”

He describes himself as a hardgainer, who through intelligent exercise and nutrition has transformed his body (supposedly he was called “Lanky Leo” in high school). He stands 6’2” high and weights a ripped 215 pounds, and has helped a lot, as in many many thousands, of men and women transform their bodies through muscle gain and fat loss.

Kyle believes that nutrition and workouts need to be customized for each individual based on a number of factors, including body type, age, metabolism, and height/weight. Although lots of advice claims customization, the advice usually boils down to “do this” and “don’t do that” regardless of your circumstances. Think of all the advice you’ve found in magazines and online.

His programs make customization very simple, based on plugging in some information about yourself.

Click Here to See Kyle Leon’s Somanabolic Muscle Maximizer!

Here is some advice from Kyle:

5 Exotic Muscle Building Foods that Pack High protein with Low Fat

1) Bison/Buffalo – this tastes a lot like beef but is a bit richer, sweeter, and lower fat. Several of my grocery stores carry ground bison, and I use it just like hamburger. Since it is lower fat, make sure you do not overcook it as it gets dry easily. Medium rare is how I do it.

2) Elk – Elk is similar to buffalo, but less gamey tasting. I prefer elk in steaks and roasts, and like bison, it has less fat and more protein than beef. My local store carries it and there is also an elk farm nearby that sells it. Maybe a bit harder to find than bison but not much, even here in New Hampshire.

3) Rabbit – tastes like chicken, but lower fat. Rabbit used to be super popular but has fallen out of favor somewhat. Available frozen in many grocery stores.

4)  Ostrich – Think red meat, not bird! Red meat that has less fat, calories, and even cholesterol than and turkey and even skinless chicken.

5) Venison – Deer meat is not for everyone as some find it “gamey” tasting but I absolutely love it. Enormous flavor and low fat!

These are great food to try and then integrate into your bodybuilding diet if you like them!

Click Here to See Kyle Leon’s Somanabolic Muscle Maximizer!

What is my Body Type?

Somatotypes:ectomorph, mesomorph,endomorphObviously different people have different body types, and different body types have different nutritional and training needs.

For example we all know the skinny person who can seem to eat whatever they want yet they never gain weight. Conversely, I put on weight easily: I seemingly gain muscle by just going near the gym and I gain fat just by smelling food.

When we talk about body types we usually use the term “somatotype.” This term was invented by Dr. William H. Sheldon in the 1940s, and he breaks human bodies into three different types.

Whenever you are reading about bodybuilding, fitness, or weight loss you are likely to hear this term, as well as the three somatotypes he defined: Ectomorph, Mesomorph, and Endomorph.

So, exactly what are they?

Ectomorph: An ectomorph is thin and lightly muscled. Gaining any kind of weight, including muscle, is tougher – it simply takes longer. You may have heard the term hardgainer used for an ectomorph.

The skinny person who can seem to eat anything and not put on weight is an ectomorph.

Mesomorph: A mesomorph is athletic and gains or loses weight easily. They naturally have a hard and muscular appearance, and they build muscle easily.

Endomorph: An endomorph has a soft flabby body. They gain weight easily, but naturally have underdeveloped muscles. Losing weight is difficult for an endomorph. Conversely, an endomorph responds quickly to weight training and builds muscle quickly.

Now you may not fit exactly into one of these categories. From my description above, you might guess that I am between a mesomorph and an endomorph. Obviously I want to look more like a mesomorph, and with proper diet and training I do.

Obviously your genetics determine your body type or somatotype, but anyone can improve their body.

I’ve know ectomorphs, naturally thin and lightly muscled people, who have build impressive physiques through smart and dedicated training and nutrition.

I also know endomorphs, naturally fat and round people, who are ripped. Yes, it is harder for them than the naturally muscular and fit, but very possible.

You can also be a mesomorph, a naturally athletic, muscular and fit person, who is an out of shape fat sack of shit! Unfortunately this is the fate of a lot of great high school and college athletes.

Training and nutrition needs are obviously different for different body types. As someone tending towards mesomorph, I need to watch what I eat with an emphasis on not eating too much of the wrong foods or too much food in general. An ectomorph in contrast needs to focus on eating enough of the right foods with little if any fear on eating too much!

Bodybuilding works for any somatotype, and you can improve your body significantly. Your genetics, and body type, obviously matter, and while you and I will never look like Arnold Schwarzenegger is his prime, we all have the capability to build great bodies!