- 130-Pound macros
- calories: to maintain, 1908
- carbohydrates: up to 254 grams
- fat: up to 45.5 grams
- protein: at least 120.4 grams
- eating hints
- focus on low-glycemic carb foods (have a mild effect on blood sugar, helping to keep blood sugar levels steady)
- go for mono- and polyunsaturated fats (avocados, fish, and nuts) because of their fat oxidation levels
- high-fiber foods like fruits and vegetables and whole grains are the best carb foods for endomorphs
- choose whole grains such as brown rice and quinoa
- finish eating carbs at least 3 hours before going to bed
- majority of calories consumed by endomorphs should be eaten early in the day
- stick to fish and poultry
- other choices include beans, tofu, lean beef and egg whites
- water helps to speed up metabolism as well as rid the body of toxins (drink up to 7 Nalgene bottles a day)
- training tips
- do strength training before 30 minutes of cardio
- train 4+ days a week
- generally perform eight sets or more per body part
- majority of reps should be in the 8-15 range (this is a general prescription for hypertrophy)
- by adding more muscle, you make your body more metabolically active
- do strength training before 30 minutes of cardio
dec 5 2014 ∞
feb 10 2015 +
feb 10 2015 +