Endomorph Body Type: Bodybuilding & Diet Guide

It can be frustrating to create a fitness or food goal and not see the results. Especially when you feel you’re doing everything right.

When it comes to gaining/losing weight, building muscle, and eating better, there is no one-size-fits-all approach. What works for one person may not work for another, and the reason could come down to different body types.

It’s a fact that we’re all shaped differently. We all carry weight in different areas, and some may struggle where others don’t.

Rather than give up and just be resigned to the current body you’re living in, consider an alternative. Maybe you’re going about your food and exercise plan all wrong.

If you’re tired of making goals and not seeing results, it could be because of a wrong approach to your goals. 

What would you say if we told you there’s a way to tailor your diet and exercise to your body type? That by making small changes to your routine, you can meet or even exceed your goals?

Today, we’re going to learn about one of three main body types, the endomorph. If you fit this body type (learn more in the next section), then the tips laid out today could be just what you need.

Let’s first learn about the endomorphic body type. Then, we’ll discuss the best way to meet your exercise and food goals, working with your body type rather than against it.

What is an Endomorph Body Type?

The endomorph body type tends to be pear-shaped with short limbs compared to their frame. The endomorph may have less muscle definition and higher body fat than other body types.

If you typically hold most of your body fat in your stomach, hips, and thighs, you could be an endomorph. Men and women both may appear rounder and heavier and struggle with losing weight. 

They also usually have what looks like an overall larger frame than other body types. The opposite body type to the endomorph is ectomorph and the “in-between” is a mesomorph.

The ectomorph has a smaller frame, with longer limbs. They have less body fat and muscle definition, with a higher metabolism. Their body size is smaller and they seem to be able to eat more without gaining weight.

The mesomorph is considered the average body type. Their limbs are proportionate to their frame and they have a lower body fat percentage compared to endomorphs. Mesomorphs also tend to lose weight and gain muscle easily compared to the other two body types.

If you think you’re an endomorph, you’ll be frustrated with how easily you gain weight and struggle with losing it. However, the right nutrition and fitness routine can get the results you’ve been wanting.

Famous Endomorphs

While some people may struggle with the endomorph body types, others embrace it. Here are just a few famous endomorphs:

• Chris Pratt
• Gerard Butler
• Russell Crowe
• Tom Hardy
• Jennifer Lopez
• Sofia Vergara

Of course, all of these famous actors and singers have trainers and dieticians helping them achieve their goals. But that doesn’t mean you can’t achieve yours by making your own plans.

Building muscle is a common goal, especially when looking to lose body fat. While it will require work to get there, the endomorphic body type can achieve these goals.

Strength and power sports, like football, tend to have higher percentages of endomorphs. The bodybuilding industry has also had successful endomorphs:

• Jay Cutler
• Dave Draper
• Lee Priest
• Steve Davis

Now, it can be argued that some of these bodybuilders mentioned have tendencies towards another body type. You can learn more here about being more than one body type and what that could mean for you.

When it comes to diet, here are some things to keep in mind as an endomorph body type.

The Endomorph’s Diet Guide

An endomorph may be able to put on muscle pretty easily, but the same can be said for body fat. One common goal for many endomorphs is to lose body fat. To do this, you’ll need to take a look at the way you’re eating. 

Endomorphs tend to have a sensitivity to insulin and carbohydrates than the other body types. Their body loves to hold on to carbs and turn them into stored energy, which results in higher body fat.

To combat this, the best course of action is to have a balanced diet of macronutrients. That means eating an equal amount of carbohydrates, fat, and protein each day. The following ratios of macros for endomorphs are suggested by the American Council of Exercise:

• Fat: 35%
• Protein: 35%
• Carbs: 30%

Of course, not all carbs are created equal. If you want to successfully reduce your body fat percentage, you’ll need to make some adjustments. That means saying no to simple carbs: white bread, pasta, cookies, crackers, and cakes.

Instead, you’ll want to fill your carb macros with complex carbs meant to fill you up and don’t convert as easily to sugar. This includes high-fiber vegetables and starches:

• Potatoes
• Legumes
• Tubers 
• Fruits
• Whole grains

If the thought of having to create your own diet plan is too much, consider the Paleo diet. This way of eating most closely mimics the macronutrients required to attain your goals.

Here are a few tips to help you succeed.

Portion Control

One of the easiest ways you can lose unwanted body fat is to use portion control. Many people overeat at meals without even realizing it, especially in the U.S where portions are out of control.

We’ve got an entire article dedicated to portion control to help you reign in your calories. If you tend to eat late into the night, then the next tip can help curb the cravings.

Consider Intermittent Fasting

If you’re an endomorph and struggle with eating too much late at night, intermittent fasting might change your ways. The basic premise for this way of eating is to only eat during certain windows of time. It sounds simple, but it’s an effective way for some to regulate their metabolism and reduce caloric intake.

Not sure if fasting is right for you? This guide will give you the rundown to help you decide. If it’s something you want to try, make sure to read our tips on following this way of eating first.

Keep Track

One of the easiest ways to stay on target when changing your eating habits is to keep track. This can be done by writing down what you eat and drink throughout the day. But it’s even easier when you use an app.

There are free apps, like MyFitnessPal, that offer a food tracker with macros option. This can help you with keeping the right amount of macros, counting calories, and more.

If you like the hands-on approach, you should also determine how many calories you should eat a day. This number will change once you’re in the gym more, and you also want to know how many calories you burn.

Now, let’s take a look at what your week in the gym should look like.

The Endomorph’s Guide to Bodybuilding

Tackling your body fat is the very first line of defense to building the body you want. It may take some time, but once your body fat is where you want it, then it’s time to build muscle.

Luckily for the endomorph, putting on muscle is fairly easy. Focus mainly on weight training but don’t forget about cardio each week.

To really improve your musculature, you’ll want to hit the weights three or more times weekly. The key to building muscle while burning fat is progressive overload. This means you’re constantly testing your muscles while working out to work harder through:

• Increasing weight limits
• Increased workout intensity
• Varied reps and sets
• Longer time under tension

Focus on compound, high-intensity exercises that will naturally boost your hormones. People with higher body fat tend to have higher levels of estrogen. By boosting your testosterone naturally with the right exercises, you’ll build muscle faster.

Here are some ideas for compound exercises:

• Deadlift
• Squats
• Leg press
• Bench press
• Skull crushers

Lift hard and heavy while reaching muscle failure within the 8 to 12 rep range per set. Get to at least three sets per exercise, maxing out at five sets. 

Then finish your session with some cardio. By now, your body has been depleted of stored glycogen and will use body fat for energy instead.

Aim for 30-minute sessions and focus on high-intensity interval training for best results. On your non-weight lifting days, you can do a quick cardio session.

Don’t forget to allow time to rest and recover. Consider focusing on specific muscle groups each day so you have adequate time to rest between lifting sessions.

Here are some tips to keep you focused on training to get the results you’ve been wanting.

Track Your Progress

Just like food, you’ll want to track your progress to see results. The number on the scale doesn’t tell the whole picture. 

Take measurements of your body to tell where you’re losing and gaining inches:

• Biceps
• Chest
• Waist
• Hips
• Thighs
• Calves

Regardless if you’re a male or female endomorph, you’ll also want before and after pictures. Take them when you start your journey, and then every two to four weeks as you progress.

This way, no matter what the number on the scale says, you’ll know if you’re making progress.

Make a Plan

Lots of people find it easier to meal plan and prep for the week ahead so they don’t derail their eating. We can say the same for working out. If you don’t prepare in advance, you may fall short.

Decide the weekend prior what your plan of attack is for the gym the following week:

• How many days you’ll work out
• Which days
• What muscle groups you’ll focus on 
• How many reps and sets
• What type of cardio

Having a plan will help you reach your goals faster and reduce the risk of not making it to the gym.

Final Thoughts

The endomorph body type tends to put on both muscle and fat fairly easily. For many endomorphs, the goal to build muscle starts first with losing excess body fat. 

This can mean a diet overhaul and a workout schedule that focuses on weight lifting and cardio. Meal prepping and planning recipes for the week can help improve success rates, just like scheduling your gym sessions.

The endomorph should expect changes to happen gradually over time and not get quick results. Talking progress pictures and using apps to track calories and macros can help maintain the dedication needed to reach your goals.

If your goal is to lean down and possibly move into a mesomorph body type, you could use a fat burner like Vintage Burn. It’s highly reviewed, easy to use, and designed specifically to retain muscle while increasing fat burning.

Some may find fat burners, testosterone boosters, and muscle builders helpful along the way. Knowing your body type and fueling it properly while creating effective workout routines will help you achieve the body of your dreams.

Are you an endomorph body type? What have you found to be most successful to reach your diet and exercise goals?