Power Builder Endomorph Result

What This Means

Your strength is an advantage.

This result shows how to use strength while keeping fat gain under control.

01

Strengths

You may build strength and muscle well.

02

Challenges

You may gain fat more easily and need more daily movement.

03

Best focus

Lift, move often, do cardio, and keep food steady.

The Honest Part

No one is 100% one type.

Body types come from an idea by Dr. William Sheldon in the 1940s. Coaches still use them today, not as boxes but as starting points. You are a blend of all three, and your habits decide where you go from here.

Power Builder - Endomorph

You may gain size easily, but losing fat can take more structure.

Builds muscle 4/5
Stores fat 4/5
Burns energy 2/5
Natural strength 5/5

Tap the other types to compare. If you feel between two types, borrow advice from both.

Workouts

Mix lifting with more movement.

Lift to keep muscle. Move more to help fat loss.

01

Lift and do cardio

Lifting keeps muscle. Cardio helps you burn more energy.
02

Use big exercises

Squats, deadlifts, presses, and rows train a lot of muscle at once.
03

Keep rest controlled

Shorter rests and extra sets can help you work harder in less time.
04

Mix easy and hard cardio

Use walks, steady cardio, and short hard sessions during the week.

What a good week looks like

Tap a day to see the plan.

Lift

Full-body strength

Big lifts keep your muscle while the fat comes off.

Nutrition

Eat a little less, not too little.

Your best nutrition setup is high-protein, high-volume, and steady enough to support fat loss without draining training.

Recommendations

Stay full while keeping progress moving

For fat loss, you need to eat a little less than you burn.
Protein helps keep muscle and makes you feel full.
Whole foods, fiber, and steady meals make the plan easier to follow.

Optimal foods

Eat these most often

Turkey salad

White fish and vegetables

Chicken vegetable soup

Tofu broccoli stir fry

Egg white omelet

Your plate, split simply

Protein high, carbs placed around training, fats moderate. More protein and fiber on the plate is the easiest way to stay full while losing fat.

Protein 35%
Carbs 30%
Fats 35%

How much protein do you need?

Your weight 75 kg

135–165 g grams of protein a day

Aim a little below what you burn, about 300–500 calories under. Steady beats crash diets every time.

A daily range for healthy adults who train. General guidance, not medical advice.

Sleep & Recovery

Stay active, but still recover.

Recovery should lower stress while keeping easy movement in the week, especially when fat loss is the goal.

Recovery habits

Sleep well and keep easy movement consistent

Aim for about 8 hours of sleep most nights.
Use a dark, cool room to help hunger and energy stay steadier.
Choose easy walks or mobility on lower-intensity days.

Recovery habits

Use these most often

8 hours of sleep

Person walking outdoors in morning light

Morning walk

Calm evening routine

Mobility, not punishment

Cool dark bedroom with blackout curtains

Cool dark room

Myth Check

Stop believing these.

Every body type drags its own myths around. Tap each card to see what is actually true.

Questions

Quick answers

Can I change my body type?

You cannot swap your frame, but you can absolutely change your composition. Plenty of endomorphs are the strongest, best-built people in the gym. The structure that gains easily also builds muscle easily.

How fast should I lose fat?

Around 0.5–1% of your body weight per week. Faster usually costs muscle and ends in rebound. You are building a system, not sprinting to a deadline.

Do I have to give up my favorite foods?

No. Plan them into your week on purpose instead of eating them by accident. A plan you enjoy is the one you will still follow next year.

Why does the scale jump around so much?

Water, salt, carbs, and stress move the scale daily. Judge the weekly average and how your clothes fit, never a single morning.

Power Builder - Endomorph