AB wheel rollouts, 177
accountability, 113–114, 135–136
ACV. See apple cider vinegar
adrenaline, 37
after-burn effect, 34–35
Airlean, 149
alcoholic beverages, 125
anxiety, 117
appetite stimulation, 98
apple cider vinegar (ACV), 130
B vitamins, 130
back extensions, 185
backsliding, 136
Barakat, Jack, 52
barbell squats, 153–154
front, 154
bargaining, 113
basal metabolic rate (BMR)
formula, for men, 24
formula, for women, 25
TDEE calculation and, 25–26
BCAA. See branched chain amino acids
behavior, body types and, 6
belly fat, 77
bench presses, 168
bent rows, 165
bent-over reverse flies, 167
beverages
alcoholic beverages, 125
diet soda, 29–30
Green Juice, 198
biceps barbell curls, 171
bicycle crunches, 179
blood sugar levels, 37
for endomorphs, 130
spikes in, 28
BMR. See basal metabolic rate
body basics, 23–38
exercise, 32–36
nutrition, 27–31
stress management, 37–38
body composition
measurements and, 12
metabolic rate and, 26
quiz, 12–14
body fat
belly fat, 77
calories burned by, 77
for ectomorphs, 47
for endo-mesomorphs, 94–95
for endomorphs, 76–77
losing stubborn, 47
muscle mass and losing, 47
body insecurities, 17
Body Mass Index (BMI), 11–12
body misclassification, 10, 17–18
body types. See hybrid body types; somatotypes
bodyweight-based exercise, for endomorphs, 84–86
branched chain amino acids (BCAA), 130
breakfast
Morning Parfait, 194
Omelet Muffins, 192
Protein Pancakes, 190
Veggie Frittata, 200
“bulking,” 70
burnout, exercise, 118
burpees, 181
Butternut Squash Pancakes, 191
cable crossovers, 174
cable curls, 173
caffeine, in supplements, 129
calisthenics, 138–139
calorie burning
body fat and, 77
of fidgeting, 40
calorie deficit, 27
calorie intake
counting, 26
for ectomorphs, 43
for endomorphs, 80
fasting and, 126
for mesomorphs, 63
sample menu, 124
shortcuts and, 123
calories
a calorie is a calorie, 27
in carbohydrates, 124
counting, 26
in fat, 124
over-restricting, 18
in protein, 124
carb cycle, 95
carb timing, 59
carbohydrates
calories in, 124
complex, 28
for ecto-mesomorphs, 99–100
for ectomorphs, 28, 42, 47, 51–52
high-carb diet, 7
high-glycemic, 79
ketogenic diet and, 127
levels, 123–124
for meso-endomorphs, 94–95
over-restricting, 18
simple, 28
cardiovascular exercise, 32–33
for ecto-endomorphs, 101
for endo-mesomorphs, 98
for endomorphs, 84–86
for mesomorphs, 67
Chia Pudding, 193
chili, turkey, 201–202
chlorella, 130
circuit training, for mesomorphs, 72–73
coconut oil, 29
complex carbohydrates, 28
consistency, 20, 30, 134, 146–147
constitutional psychology, 3
contingency plans, 121–134
dining out, 128–129
90/10 ratio, 122
Plan B approach, 122–123
traveling, 127–129
cortisol, 4
for endomorphs, 77
exercise and, 78
counting calories, 26
“cutting,” 70
deadlifts, 163
tips for, 152
diet, 27
adapting your, 122–123
dining out and, 128–129
easing up on, 135–136
for ecto-endomorphs, 101
for ecto-mesomorphs, 99
for ectomorphs, 7
for endo-mesomorphs, 95
for endomorphs, 7, 76, 142–143
exercise versus, for achieving results, 36
flexibility in, 122–123
high-carb, 7
high-fat, 7
high-protein, 7
inflammation and, 128–129
maintaining, 135–136
for mesomorphs, 8
Paleo, 79
reverse dieting, 80
See also nutrition
diet for creating and shaping muscle
for ectomorphs, 51
for endomorphs, 89–90
for mesomorphs, 70–71
diet for slimming down and shaping up
for ectomorphs, 43–47
for endomorphs, 79–84
for mesomorphs, 62–66
diet soda, 29–30
dining out, 128–129
dips (chest), 162
dumbbell pec flies, 169
ecto-endomorph body type, 101–104
cardiovascular exercise for, 101
chest/back day, 101
diet for, 101
exercise for, 101–103
legs/abs day, 101
macronutrients for, 101
shoulders/arms day, 101
ecto-mesomorph body type, 3, 6, 98–100
carbohydrates for, 99–100
characteristics of, 16
diet for, 99
exercise for, 100
famous, 93
fat for, 99–100
macronutrients for, 99–100
protein for, 99–100
ectomorph body type, 1, 5, 20, 39–56
arms/abs day, 50
body fat for, 47
calisthenics for, 138–139
calorie intake for, 43
carbohydrates for, 28, 42, 47, 51–52
characteristics of, 14–15, 39–40
diet for, 7
diet for creating and shaping muscle plan, 51
diet for slimming down and shaping up, 43–47
famous, 39
ghrelin for, 42
IMF and, 126
insulin sensitivity and, 41
legs/abs day, 53
legs/shoulders day, 49
leptin for, 42
macronutrients for, 43
meal plan, 44–46
next-level workout, 137–140
omega-3 fatty acid supplements for, 129
payoffs, 55
plyometric movements for, 137–139
resistance training for, 47–48, 51
shoulders/arms day, 54–55
skinny fat and, 41
specific resistance training routine for, 47
sports performance of, 8
strength-training workouts for, 42
stubborn body fat, losing, 47
time under tension technique for, 137–139
troubleshooting tips, 48
weight gain for, 41
weight lifting for, 42
workout for creating and shaping muscle plan, 53–55
workout for slimming down and shaping up, 48–55
eggs
Huevos Rancheros, 196–197
Omelet Muffins, 192
Veggie Frittata, 200
endocrine system function, 22
endo-ectomorph body type, 6
endo-mesomorph body type, 6
body fat for, 94–95
cardiovascular exercise for, 98
diet for, 95
exercise for, 97–98
fat-burning resistance of, 95
insulin resistance and, 94–95
meal plan, 96
overeating for, 98
endomorph body type, 1, 6, 75–92
blood sugar regulation for, 130
body fat retention by, 76–77
bodyweight-based exercises for, 84–86
calorie intake for, 80
carb timing for, 59
cardiovascular exercise for, 84–86
characteristics of, 15–16, 75–76
chest/back day, 91
cortisol for, 77
diet for creating and shaping muscle, 89–90
diet for slimming down and shaping up, 79–84
exercise for, 78
famous, 76
HIIT workout for, 87–88
insulin resistance and, 77
ketogenic diet for, 127
legs/core day, 90
leptin resistance of, 77
meal plan, 80–83
metabolism of, 76–77
next-level workout, 143
payoffs, 91–92
personality traits of, 3
phase one workout, 85
phase two workout, 85
phase three workout, 85
shoulders/arms/core day, 91
sports performance of, 8
strength training for, 85
sympathetic nervous system of, 76
troubleshooting tips, 88
weight training for, 85–87
workout for creating and shaping muscle plan, 90–91
workout for slimming down and shaping up, 84–88
energizing. See TYPE goals
executive function, improved, 112
exercise
adaptation principle of, 33
basics, 32–36
bodyweight-based, 84–86
burnout, 118
challenge of, increasing, 34, 137
common principles, 32
consistency in, 146–147
cortisol and, 78
diet versus, for achieving results, 36
for endomorphs, 78
high intensity, 34–36
insulin and, 78
lapse in, 121
moderate intensity, 32–33
mood and, 117
overload principle of, 33
progression principle of, 33
sleep and, insufficient, 37
trying new, 146
exercises
AB wheel rollouts, 177
back extensions, 185
bench presses, 168
bent rows, 165
bent-over reverse flies, 167
biceps barbell curls, 171
bicycle crunches, 179
burpees, 181
cable crossovers, 174
cable curls, 173
deadlifts, 163
dips (chest), 162
dumbbell pec flies, 169
flat bench press, 159
front raises, 159
glute kickbacks, 181–182
guide to, 151–188
hammer curls, 171–172
hamstring curls, 156
incline cable flies, 160–161
incline dumbbell flies, 161–162
incline dumbbell press, 160
incline sit-ups, 186
knee raises, 185
lat pulldowns, 180–181
lateral raises, 158
leg presses, 156
L-sit, 188
military presses, 170
mountain climbers, 183
one-arm dumbbell rows, 166
overhead triceps rope extensions, 176–177
pistol squats, 187
planks, 177–178
preacher curls, 172–173
pull-ups, 179–180
push-ups, 180
Romanian deadlifts, 164
shoulder presses with dumbbells, 157
side planks, 178
single-leg Romanian deadlifts, 164
skullcrushers, 175
squats, 153–155
stiff-legged deadlifts, 165
straight bar pulldowns, 186–187
supermans, 179
thrusters, 184
triceps dips, 177
triceps kickbacks, 183
triceps pushdowns, 174–175
triceps push-ups, 188
upright rows, 166
V-ups, 178
walking lunges, 157
walkouts, 186
extrinsic motivation, 110–111
fads, 18
fasting, 126
IMF, 140–143
fast-twitch muscle fibers, 32, 60
fat-burning efficiency, 5
fats, dietary, 125
calories in, 124
for ecto-mesomorphs, 99–100
for ectomorphs, 42
healthy, 29
high-fat, 7
monounsaturated, 29
fiber, 28
fidgeting, 40
fight-or-flight response, 37
Fishel, Danielle, 69–70, 111–112
Fitzgerald, Matt, 118
flat bench press, 159
flexibility, in diet and exercise, 122–123
frequent eating, 58–59
front raises, 159
front (barbell) squats, 154
genetics, body types and, 6–7
ghrelin, 30
for ectomorphs, 42
glute kickbacks, 181–182
glycogen, 95
goals
envisioning end, 110
next-level, 146
realistic and attainable, 4, 107–108
sharing, 114
small mind-body gains and, 112
time frame for, 107
TYPE, creating, 106–109
workout log and, 114–116
Green Juice, 198
hack squats, 154–155
tips, 152
hammer curls, 171–172
hamstring curls, 156
hard work, 20
high-carb diet, 7
high-fat diet, 7
high-glycemic carbohydrates, 79
high-intensity interval training (HIIT), 34–36
after-burn effect of, 34–35
basic workout, 131
for endomorphs, 87–88
for mesomorphs, 73–74
program, 35
study, 112
high-protein diet, 7
HIIT. See high-intensity interval training
efficiency of, 22
hunger and, 30–31
mesomorphs and, 58
sleep and, adequate, 37
How Bad Do You Want It? (Fitzgerald), 118
Howey, Steve, 9–10, 93, 108–109
Huevos Rancheros, 196–197
ecto-mesomorph, 3, 6, 16, 98–100
endo-ectomorph body type, 6
payoffs for, 104
hydrogenated oils, 29
IIFYM (If It Fits Your Macros), 59–60
shortcuts and, 123
IMF. See intermittent fasting
incline cable flies, 160–161
incline dumbbell flies, 161–162
incline dumbbell press, 160
incline sit-ups, 186
inflammation, 28
diet and, 128–129
fat and, 29
omega-3 fatty acids and reducing, 129
Inside Sport Psychology (Karageorghis, Terry), 113
insulin, 37
for ectomorphs, 41
for endo-mesomorphs, 94–95
for endomorphs and, 77
intermittent fasting (IMF), 126, 140–141
for endomorphs, 142–143
intrinsic motivation, 110–111
juice, green, 198
jump squats, 155
Karageorghis, Costas, 113
Karp, Jensen, 111
knee raises, 185
lat pulldowns, 180–181
lateral raises, 158
leg presses, 156
Lentil Salad, 203
Lentil Soup, 199
leptin, 30
for ectomorphs, 42
for endomorphs, 77
lifestyle changes, 112
L-sit, 188
macronutrients, 27–29
for ecto-endomorphs, 101
for ecto-mesomorphs, 99–100
for ectomorphs, 43
eyeballing, 124
IIFYM, 59–60
for mesomorphs, 58
ranges, 26
shortcuts, 123–125
See also carbohydrates; fats, dietary; protein
magnesium, 130
maintenance, 135–136
maximum heart rate (MHR), 32, 85
meal plan
for ectomorphs, 44–46
for endo-mesomorphs, 96
for endomorphs, 80–83
for mesomorphs, 63–66
media, body ideals portrayed in, 18
men, BMR formula for, 24
mental fitness, building, 105–119
accountability and, 113–114
motivation and, 110–111
positive thinking, 109–110
setting goals, 105–106
small mind-body gains and, 112
TYPE goals, 106–109
visualization and, 112–113
workout log and, 114–116
menu, sample, 124
meso-endomorph body type
carbohydrates for, 94–95
famous, 93
mesomorph body type, 1, 3, 4, 57–74
back/biceps day, 72
building and shaping muscle plan, 69–74
calorie intake for, 63
carb timing for, 59
cardiovascular exercise for, 67
characteristics of, 15–16, 57–58
chest/back day, 68
chest/triceps day, 71–72
circuit training, 72–73
conditioning phase, 140
defined, 5–6
diet for, 8
diet for creating and shaping muscle plan, 70–71
diet for slimming down and shaping up, 62–66
famous, 57
full-body day, 72
HIIT workout for, 73–74
hormones and, 58
IIFYM and, 59–60
insulin sensitivity and, 58, 62
legs/abs day, 67–68
legs/shoulders day, 71
macronutrients for, 58
meal plan for, 63–66
muscle growth for, 141
next-level workout for, 140–142
over-training and, 140
payoffs, 74
periodization-based training for, 61
personality traits of, 3
plateaus for, fitness, 60
resistance training for, 67
shoulders/arms day, 69
sports performance of, 8
troubleshooting tips, 66
weight gain for, 57–58
weight training for, 67
workout for creating and shaping muscle plan, 71–74
workout for slimming down and shaping up, 66–69
ZMA supplement for, 130
metabolic rate
BMR, 24–26
body composition and, 26
calorie intake and, 22
factors affecting, 24
increased, 22
metabolism
BMR formulas, 24–25
of endomorphs, 76–77
MHR. See maximum heart rate
military presses, 170
moderate intensity exercise, 32–33
modifying program, 145
monounsaturated fats, 29
Morning Parfait, 194
motivation
extrinsic, 110–111
intrinsic, 110–111
next-level, 143–144
reasons behind, 111
self-, 106
mountain climbers, 183
muffins, 192
muscle mass
body fat loss and, 47
gaining lean, 21–22
maximizing natural, 5
muscular hypotrophy, 47
NEAT. See nonexercise activity thermogenesis
nectarines, roasted, 195
next-level motivation, 143–144
90/10 ratio, 122
nonexercise activity thermogenesis (NEAT), 40
normal weight, 11
nutrition, 27–31
macronutrients, 27–29
water, 29
omega-3 fatty acids, 129
Omelet Muffins, 192
one-arm dumbbell rows, 166
overeating, 98
over-exercising, 4
mesomorphs and, 140
overhead triceps rope extensions, 176–177
overload-adaptation cycle, 137
overweight, 11
Paleo diet, 79
perceived fitness, 110
performance enhancement, 3
periodization-based training, 61
personality, somatotypes and, 3
pistol squats, 187
planks, 177–178
side, 178
plyometric movements, 61–62
for ectomorphs, 137–139
polyunsaturated fats, 29
positive thinking, 109–110
preacher curls, 172–173
progress, monitoring, 114
calories in, 124
for ecto-mesomorphs, 99–100
high-protein, 7
product preferences, 31
protein bars, 31
Protein Pancakes, 190
protein powder, 31
protein shakes, 52
pudding, chia, 193
pulldowns, 174–175
pull-ups, 179–180
tips, 152
push-ups, 180
tips, 152
Puzey, Thomas Rivers, 99
recipes, 189–203
Butternut Squash Pancakes, 191
Chia Pudding, 193
Green Juice, 198
Huevos Rancheros, 196–197
Lentil Salad, 203
Lentil Soup, 199
Morning Parfait, 194
Omelet Muffins, 192
Protein Pancakes, 190
Roasted Nectarines, 195
Turkey Chili, 201–202
Veggie Frittata, 200
refined starches, 28
relaxation techniques, 117
resistance training, 22
benefits of, 53
for mesomorphs, 67
volume and frequency of, 52–53
diet versus exercise ratio for, 36
reverse dieting, 80
Roasted Nectarines, 195
Romanian deadlifts, 164
Ruck, Alan, 139–140
salad, lentil, 203
saturated fats, 29
self-confidence, increased, 147–148
self-discipline, 106
self-motivation, 106
Shahi, Sarah, 42–43
Sheldon, William Herbert, 3
shortcuts
calorie intake and, 123
IIFYM and, 123
IMF, 126
macronutrients, 123–125
mindful, 121–134
short-term, 122
strength-training workouts, 132–134
workout, 131–134
shoulder presses with dumbbells, 157
side planks, 178
simple carbohydrates, 28
single-leg Romanian deadlifts, 164
skipping meals, 31
skullcrushers, 175
sleep
better, 112
exercise and impact of insufficient, 37
getting enough, 36–37
slow-twitch muscle fibers, 32, 60
somatotypes (body types), 5–6
behavior and, 6
concept of, 3
controversy about, 3
diet for, 7
eating for your, 2
ectomorph, 39–56
endomorph, 75–92
genetics and, 6–7
mesomorph, 57–74
natural-born, 11
personality and, 3
primary categories, 3
quiz, 12–14
self-evaluation of, 20–21
sports performance and, 8–9
working with, 23–24
See also hybrid body types
soup, lentil, 199
spirulina, 130
sports performance, 8–9
squat thrusts, 181
squats
barbell, 153–154
front (barbell), 154
hack, 154–155
jump, 155
tips, 152
weighted, 153
staying on course, strategies for, 122
stiff-legged deadlifts, 165
straight bar pulldowns, 186–187
strength-training workouts
for ectomorphs, 42
for endomorphs, 85
shortcuts, 132–134
stress, 117
prevention, 37–38
success, appreciating, 118
supermans, 179
supplements, 129–130
sympathetic nervous system, 76
Tabata workout, 131–132
TDEE. See total daily energy expenditure
Terry, Peter, 113
thinking
changing your, 110
positive, 109–110
thrusters, 184
time under tension technique, 137–139
timely. See TYPE goals
total daily energy expenditure (TDEE), 25–26
triceps dips, 177
triceps kickbacks, 183
triceps pushdowns, 174–175
triceps push-ups, 188
troubleshooting tips, 48, 66, 88, 114
Turkey Chili, 201–202
TYPE (timely, you-centered, plausible, energizing) goals, 106–109
under-eating, 4
underweight, 11
unrealistic standards, 18
upright rows, 166
vegetarians, 79
Veggie Frittata, 200
venue, change of, 118
visualization, 112–113
WYWIWYG, 113
vitamin D, 130
V-ups, 178
walking lunges, 157
walkouts, 186
weight, 11
for ectomorphs, 41
for mesomorphs, 57–58
weight training
compound movements, 33
for ectomorphs, 42
for endomorphs, 85–87
isolation movements, 33
for mesomorphs, 67
weighted squats, 153
What You See Is What You Get (WYSIWYG), 113
women, BMR formula for, 25
workout
adapting your, 123
challenging, 136–137
consistency in, 134
easy, 136–137
next-level, 137–143
right, for body type, 20
shortcuts, 131–134
traveling and, 127–128
trying new, 146
variety in, 118
workout buddy, 146
workout for creating and shaping muscle
for ectomorphs, 53–55
for endomorphs, 90–91
for mesomorphs, 71–74
workout for slimming down and shaping up
for ectomorphs, 48–55
for endomorphs, 84–88
for mesomorphs, 66–69
workout log, 114–116
sample, 115–116
WYSIWYG (What You See Is What You Get), 113
you-centered. See TYPE goals
zinc, 130
ZMA supplement, 130