Endomorph Diet & Workout Guide

Endomorph Diet

Endomorph Diet: The endomorph body types stores more fat than average, gets tired easily, and has a larger appetite, thus making it difficult to lose weight.

Their build is wider than an ectomorph or mesomorph, with a larger bone structure, more strength, and accompanied by significantly more body fat.

If this is you, it may seem like you’re destined to struggle to achieve your fitness goals. But, endomorphs simply have to play a different hand to achieve their weight loss and muscle building goals.

Endomorph Diet
Endomorph Diet

Endomorph Diet Plan

Below is a sample endomorph meal plan, featuring an emphasis on lower carbs, higher fats, and high protein.

While it is meant to provide you with healthy ideas, you’ll need to consult a calorie calculator to assess appropriate portion sizes for your personal goals. Also take into account your personal preferences for certain fruits, veggies, proteins, etc.


Meal 1: Oats, cinnamon, sliced banana, raspberries, whey protein powder (cook together)

Meal 2: Fruit salad-mango, kiwi, papaya. Hard-boiled egg whites

Meal 3: Two sushi rolls with whole grain or wild rice, apple

Meal 4: Protein shake, banana, flaxseed oil

Meal 5: Lean steak, potato, salad, veggies


Meal 1: Muesli, mixed berries, protein shake

Meal 2: Grapes, egg whites

Meal 3: Chicken salad prepared with olive oil

Meal 4: Protein shake. Canned salmon and dill on rye

Meal 5: Protein shake. Prawns on a bed of veggies, brown rice


Meal 1: Egg white omelet, button mushrooms, diced tomato

Meal 2: Tuna, avocado, salad with lemon juice

Meal 3: Sliced turkey breasts, mixed salad, whole wheat pita

Meal 4: Beef jerky, orange

Meal 5: Protein shake. Chicken, grilled asparagus, pepper, onion, celery, small baked potato


Meal 1: Omelet, sliced tomato, sliced pepper, whole wheat bread, banana

Meal 2: Tuna and chickpea salad prepared with flaxseed oil

Meal 3: Shredded chicken, mashed avocado, olive oil and spinach on whole-grain crackers

Meal 4: Brown rice cake, protein shake

Meal 5: Protein shake. Grilled salmon on a bed of greens, beans, peas, carrots, olive oil, lemon


Meal 1: Hard-boiled egg whites, whole wheat bread, fruit salad

Meal 2: Greek salad with chicken breast, flaxseed oil

Meal 3: Prawns and vegetables

Meal 4: Protein shake, diced banana, and walnuts

Meal 5: Protein shake. Chicken, mushrooms stuffed with feta, carrots, peas, and a small baked potato


Meal 1: Oatmeal, cinnamon, apple juice, whey protein (cooked together)

Meal 2: Protein shake, grapes, orange

Meal 3: Grilled cod, brown rice, mixed veggies

Meal 4: Protein shake, cantaloupe

Meal 5: Grilled chicken breasts, tomato relish wrapped in lettuce leaves


Meal 1: Large flat mushrooms, baby leaf spinach, poached egg whites

Meal 2: Protein shake. Carrots dipped in hummus, apple

Meal 3: Baked salmon fillet with spinach and leeks, brown rice

Meal 4: Protein shake, peach, mixed nuts

Meal 5: Chicken breast, small sweet potato, carrots, green veggies

Endomorph Diet Plan
Endomorph Diet Plan

Endomorph Diet Plan Sample

The below workout is designed to help you with building lean muscle mass.

Keep the set range to 12-20 sets (3-5 sets per exercise).

Choose a weight that allows you to fail at 8-12 reps.

Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.

After each workout hit 15-30 minutes of cardio. Opt for interval training (2 minutes slow, 1 minute fast), as this will elicit the greatest hormonal response.

Day 1: Chest/Triceps

  • Flat Barbell Bench Presses
  • Incline Dumbbell Bench Presses
  • Dumbbell Flys
  • Cable Crossovers
  • Pushups
  • Tricep Dips
  • Lying Tricep Press

Day 2: Back/Biceps

  • Pull-Ups
  • Barbell Deadlifts
  • Barbell Bent Over Rows
  • Wide-Grip Lat Pull Downs
  • Seated Rows
  • EZ Bar Biceps Curls (wide/close grips)
  • Dumbbell Hammer Curls

Day 3: Cardio

  • Row Machine
  • Swimming
  • Step Mill

Day 4: Shoulders/Calves/Abs

  • Standing Shoulder Military Presses
  • Dumbbell Lateral Raises
  • Dumbbell Rear Lateral Raises
  • Calf Raises on Leg Press
  • Leg Raises
  • Russian Twists
  • Planks

Day 5: Legs

  • Squats
  • Leg Extensions
  • Hamstring Curls
  • Dumbbell Reverse Lunges
  • Single-Leg Presses
  • Step Ups with Barbell
  • Glute Bridges

Day 6: Cardio

Day 7: Rest

Diet For Endomorph

Slogging away at steady-state cardio isn’t the solution if you’re an endomorph body type. The focus should be on burning fat through a combination of cardio AND weight training.

Interval-based conditioning, utilizing exercises that tax the entire body (sprints, box jumps and sled pushes, etc), will help you strip away body fat.

The goal is to get your body burning as much fuel as possible during your training sessions and to continue maximizing that calorie burn long after you’ve finished.

As an endomorph, you do have to work at achieving results, but on the bright side, you tend to be naturally strong with an inclination for endurance.

You excel at movements that require power and bodyweight force. So, do try to incorporate exercises and workouts that allow you to push your boundaries in those areas.

A sport like martial arts, for example, is a perfect complement to your program. It’s challenging but also helps you break out of the monotony of typical strength training or cardio.

When you’re not working out, aim to be active. Opt for walks, yoga, bike rides–anything to get your body moving and burning calories while you’re “off”.

Endomorph Diet Plan Female

If you intend to follow an endomorph diet, you will need to follow strict guidelines on the types of foods you eat, along with a certain lifestyle and mealtime changes. This diet is not about drastic calorie reduction but is a long-term diet plan to gradually shed weight in a healthy way. According to the American Council of Exercise, if you are an endomorph, you should aim for a diet that comprises 30 percent carbohydrates, 35 percent protein, and 35 percent fat. The fat content should be in the form of healthy fats such as avocado, ghee (clarified butter), grass-fed butter, or olive oil. You should only reduce your caloric intake by roughly 340-500 calories from your normal diet.

Foods to Include

  • Lean protein (white chicken and beef)
  • Healthy fats (olive oil)
  • Carbohydrates (beans and legumes)
  • Nuts
  • Fatty fish
  • Walnuts
  • Cheese (low to non-fat)
  • Protein powder
  • Seeds

Leave a Comment