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The next major step for me zeroing in on my goals has got to be figuring out my macros. The trouble is, all the websites seem to disagree with what my macros should be! All of these ratios are of Protein/Carbs/Fats (in that order). For all, I'm researching recommendations (if there is a difference) for an endomorph who is cutting, not an endomorph who is bulking, and not for an ectomorph or a mesomorph. Most of them come out super carb heavy: http://iifym.com/iifym-calculator/ - Entering my info comes out with 30/40/30 http://healthyeater.com/flexible-dieting-calculator - Same info comes out with 30/55/15 http://www.bodybuilding.com/fun/macronutrients_calculator.htm - Same info comes out with 35/45/20 http://sareyko.net/leancalc/ - Recommends 30/20/50 for rest days, and 20/60/20 for training days (I train five days a week) http://www.freedieting.com/tools/nutrient_calculator.htm - 25/50/25 http://macronutrientcalculator.com - 30/40/30 http://www.active.com/fitness/calculators/nutrition.htm - 25/50/25 But some of these come out quite differently: http://bfitness.ca/blog/calculating-your-calories-macros-for-bulking/ - 45/25/30 http://www.zonednutrition.com/blogs/zoned-fitness-health-bodybuilding-blog/14810665-how-to-eat-for-your-body-type-ectomorph-endomorph-mesomorph - 35/25/40 http://xbodyconcepts.com/best-macro-ratio-for-fat-loss/ - 35/25/40 And there are articles that seem to suggest a diet for a cutting endomorph be very low carb: One of the physiological mechanisms that cause endomorphs to gain fat easily is poor insulin sensitivity. Insulin sensitivity refers to the cells response to insulin or insulin's efficiency on cells. A cell that is very insulin sensitive needs less insulin to uptake glucose (carbs) than a cell that is insulin insensitive. Insulin is anti-lipolytic (blunts fat oxidation) and increases fat storage. Therefore, when more insulin is secreted, fat oxidation will be blunted and fat storage will be increased to a greater degree than if their cells were more insulin sensitive. In order to maintain better health one must control insulin. The consumption of carbohydrates leads to a large output of insulin since insulin is necessary for the uptake of glucose into cells. Eating large amounts of carbohydrates throughout the day will lead to elevated insulin levels, thereby decreases fat oxidation. Dietary carbohydrates are necessary to gain muscle mass and normal body functioning, therefore they cannot be eliminated from the diet. Instead they should be consumed during specific meals when your body needs them. http://www.bodybuilding.com/fun/bodytype_nutrition_guide.htm Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight. Diet Recommendations: Endomorphs should stick to the low end of the carbohydrate range, between 10-40 percent of total calories, depending on their goals. Here, I recommend no more than 30-40 percent carbohydrates for mass gains, the middle range for maintenance (20-30), and low-end for fat loss (10-20). As with the other body types, protein and fat provide the remainder of your calories, with 25-50 percent of total calories from protein and 15-40 percent from fat. http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html In order to lose body fat, you need to increase your fat intake, while decreasing carbs. Sounds EXTREMELY counter-intuitive, I know, but there’s a lot of science behind this fact. http://www.ftsnutrition.com/macro-ratios/#.VNEKLck4Jr0 With little or no exercise, anything totaling more that 80-100g of carbs per day will likely lead to fat storage, and will certainly not allow fat loss to occur. Please remember this, and be aware of your carbohydrate intake. Remember, carbs are your fuel. If you don’t use it but keep pumping it in, you will have a surplus of unused energy, and this will become fat in your body. http://www.zonednutrition.com/blogs/zoned-fitness-health-bodybuilding-blog/14810665-how-to-eat-for-your-body-type-ectomorph-endomorph-mesomorph CARBS ARE NOT YOUR FRIEND The only time you should eat starchy and/or sugary carbs is immediately after your workouts. Other than that, avoid starchy/sugary carbs all-together (still eat mounds and mounds of vegetables). Carbs are hard on your body because of your relationship with insulin. Insulin is a hormone that tells your body to absorb glucose (sugar) from the blood and use it as energy. Fat and protein both have very little effect on insulin. Carbohydrates, however, have a profound impact on insulin. The problem is, through a combination of genetics and environmental conditioning, your body isn’t efficient at using insulin to lower blood sugars. Make it easy on your body by not giving yourself sugary or starchy carbohydrates that send your blood sugars and insulin levels bonkers. http://www.bandanatraining.com/endomorphs/ From a metabolic perspective, the endomorph body type sometimes has varying degrees of carbohydrate sensitivity and insulin resistance. Pay close attention, because this is an important point. If someone is metabolically carbohydrate intolerant due to a genetic tendency, then high carbohydrate diets are not the preferred choice for fat loss goals as they will stimulate excess secretion of insulin and glucose will be partitioned into the fat cells more easily. A nutrition strategy for the carb intolerant endomorph then is to immediately clip the processed and refined carbs from the diet, particularly white sugar and white flour products. These concentrated carbs will be much more problematic for endomorphs, while the ecto and meso's seem to get away with it a little bit more. http://www.burnthefat.com/endomorph_body_type.html Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). So that’s what we recommend: more fat and protein, less carbohydrate. http://www.precisionnutrition.com/all-about-body-type-eating Applying this... Does that mean I should be aiming for a high protein, high fat diet? Ignore all those early calculators and stick with the wisdom of the articles, supposing the articles are more specific to my body type and goals than the calculators? Maybe 45/15/40 is in the ballpark? Or 50/15/35? What has worked well for other cutting endomorphs?

Hey guys. I started StrongLifts 5x5 a couple of days ago. You may have heard of it. You may have even tried it, but I would love to read your honest opinions about it. I know this program is based more on strength(which I need to build right now), but could you build muscle also? I don't mean really cut bodybuilder-like muscle or any thing like that, but dense muscle for a more bulky, type look? I don't care to have the most asthetic body on Earth, but I would like a body to represent the hard work I'll into the program. What are your experiences, thoughts, opinions, etc. with StrongLifts?