By reading the title of this article, I think we all know what body type I am targeting here. The innately strong, larger boned, endomorph body type. These individuals grow muscle quickly, but unfortunately slap on tons of body fat and water to go along with it. Here’s a training and nutrition plan for the endomorph.

 DOUBLE-SPLIT TRAINING 

Training twice a day is a very useful tactic in increasing metabolism and potentially reversing insulin resistance. Studies have demonstrated that both aerobic training and resistance training can increase insulin sensitivity in insulin-resistant individuals. Studies also show that weight training can increase glucose uptake into muscle cells, while shifting away from fat cells via Glut-4 glucose transporter proteins.

 PERFECT HARMONY 

Organize your double split training routine with a six- to nine-hour break between training sessions. For example: Training Session 1 is performed at 8 a.m. and Training Session 2 is performed at 5 p.m.

 MUSCLE GROUP TRAINING SPLIT 

MONDAY

A.M. Back thickness, rows, deadlifts, etc.

P.M. Back width, chinups, pulldowns, etc.

TUESDAY

A.M. Chest

P.M. Biceps

WEDNESDAY

A.M. Delts/Traps

P.M. Triceps

THURSDAY

No weight training, 30 minutes of cardio only

FRIDAY

A.M. Quads

P.M. Hamstrings/Calves

SATURDAY

Repeat a weak body part of your choice

SUNDAY

No weight training, 30 minutes of cardio only

 

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 NUTRITION PLAN 

7 a.m. : PRE-WORKOUT MEAL 1: 40g fast-assimilating protein (egg whites or whey isolate), 50g of slow- and fast-digesting carbohydrates (1/2 cup oatmeal, 1/2 toasted plain bagel)

8 a.m. : TRAIN INTRA-WORKOUT: 30g of essential amino acids, 30g of highly branched cyclic dextrins

9:15 a.m. : POST-WORKOUT MEAL 2: 40g fast-assimilating protein (egg whites or whey isolate), 50g of slow- and fast-digesting carbohydrates (1/2 cup oatmeal, 1/2 toasted plain bagel)

11:30 a.m. : MEAL 3: 60g protein from chicken or turkey breast, 2 oz avocado or 1 tbsp raw coconut oil, 2 cups spinach

2 p.m. : MEAL 4: 60g protein from chicken or turkey breast, 2 oz avocado or 1 tbsp raw coconut oil, 2 cups spinach

4:30 p.m. : PRE-WORKOUT MEAL 5: 40g fast-assimilating protein (egg whites or whey isolate), 50g of slow- and fast-digesting carbohydrates (1/3 cup cream of rice, 2 slices Ezekiel toast)

5:30 p.m. : TRAIN INTRA-WORKOUT: 30g of essential amino acids, 30g of highly branched cyclic dextrins

7 p.m. : POST-WORKOUT MEAL 6: 40g fast-assimilating protein (egg whites or whey isolate), 50g of slowand fast-digesting carbohydrates (1/3 cup cream of rice, 2 slices Ezekiel toast)

9:30 p.m. : MEAL 7: 60g protein from egg whites or white fIsh, 30 g slow-digesting carbs (. cup quinoa or 1/3 cup steel cut oats)