Gaining quality mass as an Endomorph is not an easy thing to achieve. As an endomorph, it’s easy to overstep the boundaries and add more body fat than muscle. Here are ten tips you can use to make the most out of your next bulking season.
1) Understand Your Body Type
As an endomorph, you need to be aware of your body type and adjust your diet to your specific needs. Following a cookie-cutter diet plan could lead to disaster if you implement a diet designed for an ectomorph with a high metabolic rate. If you are new to bulking, then seek help from a qualified coach that has good experience in training endomorph athletes for competition. A coach can help you create a strategy and assist you with guidance during the execution.
2) Know Your Number
An ectomorph can eat the house down without gaining so much as a pound of body fat in the process. Endomorphs aren’t as lucky; you need to know exactly how many calories you are eating and eat enough to spur growth while adding as little fat as possible. Consult a coach or personal trainer for help if you are struggling to find out your calorie requirements. They will be able to assist you with the math and planning of your diet.
3) Use a Ketogenic Diet
Ketogenic diets are an excellent way to inspire growth, without the use of insulin. While this may sound like sacrilege to most old-school trainers, you don’t really need carbs on a mass building diet. What counts is quality nutrition, a plan, and the correct timing. A ketogenic diet uses body fat stores to create ketones for metabolic fuel. It’s possible to bulk up and lose fat at the same time with a well-planned ketogenic diet. Keto diets are great for your health; it improves blood work markers such as cholesterol, blood sugar, kidney, and hormones.
4) The Principles of Intermittent Fasting
Combining a ketogenic diet with the principles of intermittent fasting will help you stay lean while you bulk up. Intermittent Fasting requires that you only eat your meals during a particular time-frame of the day. This window of time usually lasts for eight to ten hours where you will consume all your nutrition for the day, starting with your first meal post-workout.
Studies on intermittent fasting have shown that subjects using the diet improve their fasted blood sugar levels and cholesterol profiles. Combining these principles into your bulking strategy allows you to time the feeding window around your workout. Fueling your body at the right time of the day, before your workout and directly after your workout, is an efficient approach to a bulking strategy
5) Use Carbs Around Workouts
If you are one of those people that just can’t live without your carbs, then try to move them the areas around your workout to make the most of the energy they provide when you need it most. Make the rest of your day’s meals from protein and fat and avoid carbs in your last meal of the day.
6) The Importance of Peri-Workout Nutrition
The most effective period of the day to use bulking supplements is around the duration of the workout. The nutrition for this period is known as peri-workout nutrition tailored to your requirements.
Save the carbs for the loading window 45 minutes before the workout and with your post workout shake. Sip on some fast-digesting protein during your workout mixed with amino acids and creatine. Before you select your supplement brands, it’s important to be aware of the whey protein dangers associated with over consumption of protein powders.
7) Keep it Clean
Try to eat as clean as you can all the time. As an endomorph, you can’t afford to slip off and visit the local fast food joint. Overdoing the calories will just end up making your contest prep that much harder. Eat quality sources of nutrition and stay within your daily calorie limit if you want to add mass and avoid a growing gut. Plan cheat meals every other week to give yourself a mental break from your clean bulking diet.
8) Change It Up
Try out a different style of dieting and training until you have discovered a system that works for you. Remember to track all your results in a log book to ensure that you can refer to your experience for future reference. Collecting data on your training and diet will allow you to analyze what is working for you and what is not.
9) Use HIIT
Bulking up as an endomorph means that you have to do more work to stay lean and build more muscle. Using high-intensity training principles in your workouts will help you build muscle while burning fat. HIIT workouts involve doing more work in less time, increasing your work capacity while building your explosive power and stamina.
10) Do Your Cardio
Just because it’s bulking season doesn’t mean that you can skip out on the cardio. While you may not have to do the same amount of cardio required in the contest season, a light cardio session three to four times a week is still a must to keep off the excess body fat on an endomorph bulking strategy.
Take a pragmatic approach to gaining mass as an endomorph. Understand your body type and take these tips into the kitchen and the gym to add slabs of lean mass to your frame, without gaining excess body fat.