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Diet recommendations: endomorphs should stick to the low end of the carbohydrate range, between 10-40 percent of total calories, depending on their goals. 40% · 30% · 30% · protein · fat · carbs · breakfast. We recommend fats make up 25-35% of your daily calories. This number can be adjusted based on preference and feel. If you like fatty foods, lean. 35% protein, 45% carbohydrates, 20% fat. This will lead to clean bulk, without adding extra pounds of fat. You will need to add some moderate intensity workouts. When you are bulking, the general rule is that you should be in a 10 percent caloric surplus. You should also be eating around 2 to 2. Protein: 800/3144 = 25. Fat: 540/3144 = 17. Carbohydrate: 1804/3144 = 57. For bulking, you want your carbohydrates to be somewhere around 40% of your total caloric intake. For example, if your bulking calories are 3,000, 40% would be. Fat is calculated first because a set percentage is typically used -typically around 30% of your calories. For example, if you need 2,500. Experts recommend consuming 10–20% more calories during bulking than your body needs. Carbs should comprise the largest percentage of your diet,
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If your goal is only to stimulate hypertrophy, creating more CNS fatigue to get the job done isn’t always a good idea, . You can go to failure on machines. While going to failure isn’t necessary for growth, it seems to be an effective stimulus for growth (study by Cameron and Mitchell). Yes, you can go to failure on free-weight exercises. But when talking about multi-joint free-weight exercises that come with a higher neurological cost, going to failure (which also increases CNS stress) might have more drawbacks than benefits.
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