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ENDOMORPH

The last type we will discuss in this article is an endomorph. Naturally robust, with a large figure and a higher percentage of body fat, on the other hand, possessing great strength and talent to gain weight. Before describing the characteristics, we would like to explained that in some cases, we cannot determine an unequivocal somatotype and a person may be a combination of two types. Another thing is that the natural body type can be changed by a purposeful activity, and thus an endomorph can become a mesomorph. It is necessary to scrupulously follow the nutrition and training plan, and this change does not happen in a year. A typical endomorph is for example Jay Cutler or Evan Centopani. Since early childhood, both struggled with overweight and only a systematic approach to diet and training proved effective and helped them win over obesity. 

Characteristics:

An endomorph has a robust body structure, and a relatively slow metabolism. He has no problem to put on weight, but its major part consists of fat. Muscles are visible only during the diet. However, he is very well equipped with strength, it is an ideal strength athlete. If he decides for bodybuilding, it is not a problem, but he will need to be disciplined both in the pre-competition period as well as before and after it. An endomorph has thick bones, in exceptional cases also wrists and ankles.

Typical signs of an endomorph:

  • Large accumulation of fat
  • Rapid fatigue of the body
  • Insatiable desire to eat
  • Problems with weight loss, slow metabolism
  • Low muscle definition
  • Thicker bones

     

Nutrition of an endomorph:

From the three (ectomorph, mesomorph, endomorph), endomorph has the biggest problem with weight control and body fat percentage. Therefore, the most important area is the diet. These body types do not have the problem of putting on weight, and they always have a slightly higher weight than necessary. This is also due to the never-ending appetite. The key to success is to follow the calories consumed and a rational approach to nutrition throughout the year. It is a difficult process, but it's the only way. The main emphasis is on the amount of carbohydrates, it should always be in the lower levels, and their intake should be concentrated in the time before and after training. But this should be balanced by an adequate supply of protein and fat. The percentage composition of the diet is as follows: proteins 35%, carbohydrates 25% and fat 40%. 

Individual meals should be divided into smaller portions (5-7), which will help to accelerate metabolism. There is also a simple rule of multiplying the weight by 42, as well as with an ectomorph, the important difference lies in the division of individual macronutrients!

 

80 x 42 = 3360 kcal

 

In principle, the following rule is applied:

  • 2 palms of protein dense foods in every meal
  • 2 fists of vegetables in every meal
  • 1 cupped handful of complex carbohydrates in every meal
  • 3 thumbs of healthy fats in every meal

 

Example of a menu for a bodybuilder weighing 80 kg:

Immediately after waking up:      20 g of proteins (75%)

Breakfast:                           50 g of oat flakes, 5 eggs (2 whole, 3 egg whites), 30 g of almonds

Snack:                                150 g of cottage cheese, 20 g of t.v.s, 40 g of peanuts

Lunch:                                150 g of chicken breast, 50 g of rice, 30 g of almonds, mixed salad from fresh vegetables with an olive oil dressing (30 ml)

Afternoon snack:                 200 g of salmon, fresh vegetables, 40 g of peanuts

Diner:                                  150 g of chicken breast, a baked potato (200 g), mixed salad from fresh vegetables with an olive oil dressing (30 ml)

Before going to bed:            250 g of curd cheese, 30 g of almonds

 

In total we have: 3354 kcal/ 14087 kJ, 195 g of quality proteins, 160 g of carbohydrates, 207 g of fat.

 

Supplementation:

An endomorph must think well ahead about the individual steps in the supplementation. The supplementation includes protein concentrates (above 70%), amino acids, BCAAs, all kinds of creatine other than monohydrate (to prevent over inflation and balloon appearance) and of course specific prohormone products for the growth of lean muscle mass, that do not have the property to retain water in the body. 

Scheme of a monthly supplementation for muscle gain:

Name of supplement Daily dose quantity
Growth Blackstone Labs 3 capsules
BCAAs

10 g

Glutamine 20 g
Proteins 70% 30-60 g (as needed)
Euphoria Blackstone Labs 4 capsules 

Bedlam UG Pharma, poprípade:

Vengeance UG Pharma

Demonize UG Pharma

Anogenin Blackstone Labs

2 capsules

2 capsules

2 capsules

2 capsules

In combination with Eradicate

Blackstone labs

3 capsules

 

Training of an endomorph:

The key components of the training of an endomorph are: volume of training and amount of aerobic activities. Representatives of this somatotype have a lot of strength, but if they want a great form and well defined muscles, they need to modify their training plan. An endomorph should follow a higher number of repetitions (10-15) and regularly, either after training or outside training, insert an endurance-enhancing activity of the heart, that is cardio. Most ideally five times a week for 45-60 minutes. With each series he can afford to raise them and he also needs to pursue a high intensity workout.

Example of a training:

1st day: Chest + biceps

Bench press 5 x 15, 12, 10, 10
Dumbbell Press     4 x 12, 12, 10, 10
Cable crossover fly 4 x 12, 12, 10, 10
Barbell curls while standing 4 x 12, 12, 10, 8
Seated dumbbell curl 4 x 12, 12, 10, 8

2nd day: Thighs + calves

Leg extensions (warm-up)     2 x 50
Squats   6 x 20, 18, 16, 14, 12, 10
Leg- press 4 x 15, 15, 15, 15
Leg extensions 4 x 12, 12, 10, 10
Lying leg curls 6 x 15, 15, 12, 12, 10, 10
Standing calf raises 6 x 21*

* exception, because the calf muscles are fairly resistant and for maximum stimulation need more weight and higher number of repetitions, beyond pain. 

3rd day: Back + triceps

Pull-ups on a horizontal bar 5 x 12, 12, 10, 10, 10
Bent over barbell row 4 x 12, 12, 10, 10
Pulldown behind the neck       4 x 12, 12, 10, 10
Hyperextensions                4 x 15, 15, 15, 15
Triceps narrow-grip barbell bench press 4 x 15, 12, 10, 10
Lying French press 4 x 12, 12, 10, 10
Pushdowns 4 x 12, 12, 10, 10

4th day: Shoulders + trapeze + abdo

Seated dumbell behind neck press 5 x 15, 12, 12, 10, 10
Side lateral raise standing 4 x 12, 12, 10, 10
Side lateral raise bent 4 x 12, 12, 10, 10
Barbell shrug 4 x 12, 10, 10, 10
Upright EZ barbell row 4 x 12, 12, 10, 10
Sit-ups on an inclined bench 4 x 12-15
Short crunches      4 x 12-15
Hanging leg raise 4 x 12-15