Calorie Breakdown (part four)

Continues..

ENDOMORPH

If you are an endomorph keep this in mind. You will have to drink a lot of water to help speed up your metabolism and remove byproducts and waste toxins efficiently. Your diet should consist of foods high in fiber such as fruits, vegetables, whole grains and beans. Also eat lean proteins and avoid dairy products as much as possible.

Back to our example:

I’m going to start with the proteins as usual. The lean body mass was about 130LB. I would again recommend more protein then 1g per LB based on the fact that protein foods are those that elevate the number of calories, burned during digestion (Thermal Effect), and I know you’d agree with me that endomorphs are in the diet and exercise in an attempt to get rid of some extra weight. 1.2g per LB should be enough.

Same like in the previous example:

130 LB lean muscle mass x 1.2g protein = 156g

156 x 4 = 624 Cal

1926 / 100 = 19.26; 624 / 19.26 = 32%

That’s for the proteins. For the carbohydrates and fats I’d choose a ratio of 50/50 from what’s left:

1926 – 624 = 1302 Cal

Carbs:

1302 / 2 = 651Cal [this is 50% of 1302]

651 / 4 = 163g carbohydrates per day [651 / 19.26 = 34%]

Fat:

651 / 9 = 72g and again [651 / 19.26 = 34%]

We arrived to the following results:

Protein: 156g (32%)

Carbohydrates: 163g (34%)

Fat: 72g (34%)