Endomorphs - Diet Plan
Friends, as I
mentioned you are the most fast fat and weight gainer. So in order to reduce
the fat and to lean your body and to make your hidden six packs visible to all
there out, here are few best working tips
Ø Restrict your intake to 2400 calories
per day and for gym beginners not to exceed 2600 calories a day.
Ø If you plan for more calories to gain
muscles faster, try to take it most from the protein sources.
Ø The calories intake from protein sources must be at least 50 %
a day. This will help to gain muscles and to burn excess fat.
Ø The calories intake from carbohydrates source must not exceed 30% because excess of carbs when not utilized
for energy production, simply converts into fat which will first target your
belly.
Ø Fat content
must be around 20 %. Here is very
important information; the bigger share should be from unsaturated fat (e.g. walnuts,
almonds, cashews, soybean oil, corns)
Ø Reduce saturated fat(butter, coconut oil, cheese ,vegetable oil, fish oil,
chocolates )content from your diet
Ø Your meals must contain fiber rich
substances like salad, fruits, and green leafy vegetables.
Ø Feed your guns after every 3 hours
with small quantity but nutritious meals
Ø Avoid bad glycemic index food sources like potatoes, rice, white bread
etc.
Ø Good Antioxidants
(e.g. black berry, strawberry, cherry, and bean) intake will protect you from different
heart problems.
Ø Hydration is
very important for you, so keep on hydrating yourself during the whole day. This
will improve the flow of nutrition and help in easy flush out of waste
products.
Ø Never skip the meals. It is more
dangerous for you. That will result to more fat accumulation.
Note : Saturated
fat (when more than 10 % in our daily diet) is the main cause of heart problems.
Diet plan for Endomorphs
7am - black grams sprouts or oatmeal’s
9pm - In breakfast ,brown bread,milk,3
egg whites or omelets, ,corn flakes, protein rich shake(isolate and whey proteins sources are
best for you
11 am - Fruit salad, vegetable salad,
boiled pulses, dry fruits
2 pm - In lunch, chapatis, green vegetables,
pulses with curd and bowl full of salad
5 pm - A slice of brown bread with 3 egg
whites or protein bars
(For resistance
training guys)
Pre-workout:- Protein isolates shake before gym is
the best source to feed your muscles and make them ready for the task.
Gym training INSTRUCTIONS: - do at least 20-30 minutes cardio
vascular exercise before starting resistance training
7pm –Just after your workout hydrate yourself with little amount of glucose and isolate protein rich source, that will help
you for the growth of your muscles, removing body fat and lead to faster
recovery.
8 pm –Take your dinner with fiber rich substances,
3 egg whites, pulses and 2 chapatis
Avoid rice, potatoes and bad glycemic index eatables
Tips for
Endomorphs training in gym
Ø Half an hour cardio exercises (e.g. skipping, running, treadmill) before weight training
exercises.
Ø Spend at least 45 minutes for weight training exercises.
Ø Fat dissolving process starts approximately
after 25 minutes of cardio. So try to focus more on that.
Ø Use moderate weights for training. Never go for light weights fat reduction process it is
just a big myth.
Ø Exercises must be done with full path rotation
Ø Do 5 to 6 different types of
exercises
Ø For each exercise do 3 to 4 sets.
Ø For each set do 12 -12 – 10-10
repetitions
Ø Take about 60 seconds rest after each
set.
Note : Morning gym timings are more
beneficial for endomorphs. Plan your schedule accordingly.
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