Page 34 - F15 Advanced Booklet English
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ENDOMORPHS
Endomorphs typically have a higher fat accumulation,
larger joints and a slower metabolism. They are
frequently hungry, have low muscle definition, fatigue
easily and have a hard time losing weight.
DIET RECOMMENDATIONS
Endomorphs can benefit from higher
protein and fat with smaller amounts
of controlled carbohydrates. Using
the hand portion sizes from page 15,
here are portion recommendations for
endomorphs.
Meals:
MEN WOMEN
2 palms lean protein 1 palm lean protein
2 fists vegetables 1 fist vegetables
1 cupped hand ½ cupped hand
complex carbs complex carbs
3 thumbs fat 2 thumbs fat
Snacks:
MEN WOMEN
1 palm protein or 1 palm protein or
2 thumbs fat 1 thumb fat
TRAINING TIPS
Endomorphs can benefit
by training with the
recommended repetitions
of an exercise but heavier
weights, shorter recovery
time between sets and
short intervals of high-
intensity training in addition
to full cardio workouts.
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