LESSON #3.2a

Nutrition for 
“O types”

In this video you will learn about how this course will work and how to follow it to maximise your results from this course

Nutrition for “O types”

O types (endomorphs) have a larger bone structure with higher amounts of total body mass and fat mass.

Their engine speed is set to “idle”. They tend to be parasympathetic nervous system dominant. Unlike ectomorphs, endomorphs are built for solid comfort, not speed.

They’re naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat.

They typically have a slower metabolic rate and generally don’t tolerate carbohydrates as well, particularly if they are sedentary.

O types therefore generally do best on a higher fat and protein intake with carbohydrate intake being lower and properly timed (e.g., mostly after exercise). So that’s what we recommend: more fat and protein, less carbohydrate.
A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.

Here’s what that might look like using our portion control guide:

O type women begin by eating:

  • 1

    1 palm of protein dense foods with each meal; (2 for men);

  • 2

    1 fist of vegetables with each meal (2 for men);

  • 3

    0.5 cupped handfuls of carb dense foods with each meal (1 for men);

  • 4

    2 thumb of fat dense foods with each meal. (4 for men).

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