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Some people would kill to be classified as an endomorph. Endomorphs put on weight easy. For gaining muscle this sounds like a blessing but unfortunately weight gain, in this case, leads to the excessive accumulation of body fat, particularly around the midsection. Unless you take the proper action, that is.
Far from falling within the realm of physique artistry, Chris Farley is the classic endomorph. Endomorphs can be usually classified by soft and round bodies. Before weight training, their muscles are very underdeveloped. Endomorphs are identified by a very robust girth. Generally, the arms and legs of an endomorph are short in length, further exacerbating the look of squatty, short individual.
If this sounds like you, don’t fret. You’re not alone. And it’s not all grim, either.
The good news is endomorphs can pack on muscle fairly easily. The bad news is this body type is prone to excessive accumulation of body fat, especially in the form of a large “spare tire” in the midsection.
Endomorphs cannot afford to consume excessive carbohydrates, for the endomorph low carb diets will produce vastly superior results. Protein consumption should be more than 1 gram per pound of target bodyweight each day and with a fairly high dietary fat consumption. A great place to start nutritionally is consuming 10-12 calories per pound of bodyweight and adjust accordingly up or down, based on your appearance.
Protein consumption post-workout is great but while mesomorphs and endomorphs benefit from a protein/simple carbohydrate mix, endomorphs with excessive body fat do not. Therefore, carb introduction should be minimized post-workout.
If you’re ready to look less like Farley and more like Franco (Columbu), then you need to plan your training right – in conjunction with the nutritional guidelines above.