Endomorph Diet to Lose Weight and Gain Muscle

endomorph diet

The endomorph body type or somatotype (1 of 3 main body types - the other 2 are mesomorph and ectomorph) tends to be stout in shape. Excess fat is the curse of the endomorph. They build strength and muscle fast, but achieving defined muscle is more difficult. Not impossible, just more difficult.

This is where the body type diet approach comes in to play. This is also why I’m a proponent of specific diet plans according to body type. It makes sense. There really isn’t a one-diet-fits-all regardless whether your goal is to build muscle or burn fat (or both).

The primary variable involved with diets for body types is the macronutrient mix, which is simply the percentage of protein, carbs and fats you should consume.

The endomorph macronutrient mix is:

  • Protein: 50%
  • Carbs: 30%
  • Fats: 20%

Keep in mind that this mix is if you wish to build muscle as fast as possible or burn fat as fast as possible. It’s difficult to maintain eating 50% protein indefinitely.

The other variable is the number of calories to consume. The macronutrient mix remains the same whether you’re getting rid of fat or building muscle. The difference is dictated by the number of calories you consume.

However, this (number of calories to consume) is not a simple number to figure out. The reason for this is it’s based on:

  • Present weight
  • Calories burned daily/weekly
  • Fitness goal (build muscle or burn fat)

Therefore, in order to determine how many calories to consume for an endomorph, you must determine the above 3 variables.

An excellent resource for endomorph body types:

If you want to know exactly how many calories to consume, what to eat, when to eat it, how much water to drink, click here. It’s one of the best resources for endomorphs, whether you want to build muscle mass or burn fat.

Once you know how many calories to consume per day, it’s easy to figure out how many grams of protein, carbs and fat to consume. I’ll make it easy for you:

  • 1 gram of protein is 4 calories,
  • 1 gram of carbs is 4 calories and
  • 1 gram of fat is 9 calories.

A few diet suggestions:

  • Avoid processed meats such as hot dogs, sausage, bacon, etc. (yeah, I love them too)
  • Avoid process carborhydrates such as bread and pasta. Stick with oats, rice, yams and sweet potatoes as much as possible.
  • Fats: stick with peanut butter, almond butter, flaxseed oil, peanut oil, sesame oil, olive oil and coconut oil.

So, the endomorph diet for building muscle and burning fat in a nutshell is:

  • The least number of calories compared to ectomorphs and mesomorphs
  • 50% protein / 30% carbohydrates / 20% fats
  • Actual calories to consume depends on several factors.

Video showcasing endomorph nutrition software

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