Beginner Endomorph Weight Loss/Fat Burning Nutrition
Generally you have a large frame and tend to be heavier than most.
You have a slower metabolism, and carbs can become a problem relatively quickly.
You are usually working to drop weight/lean out and/or increase your strength.
When exercising, building muscle mass happens almost just by looking at the weights.
You've indicated that your experience level is on the lower end, so keeping it simple is the best idea. You don't need to worry so much about counting calories and tracking exact grams of intake for protein, carbs, fat, etc and should focus mostly in improving overall healthy eating habits.
As a Endomorph, your struggle (as you well know) is usually on dropping weight and leaning out. Calories turn to extra body weight quickly if you aren't watching what you're eating or exercising appropriately. The advantage you have is that it is (relatively) easy for you to build muscle and increase your strength, you just have to keep an eye on your diet a little more than most in order to really lean out.
The Key factors you need to focus on are:
As a Endomorph, your struggle (as you well know) is usually on dropping weight and leaning out. Calories turn to extra body weight quickly if you aren't watching what you're eating or exercising appropriately. The advantage you have is that it is (relatively) easy for you to build muscle and increase your strength, you just have to keep an eye on your diet a little more than most in order to really lean out.
The Key factors you need to focus on are:
- Try to follow a consistent eating schedule, whatever it may be (once every two hours, or only 2-3 meals a day) so long as you are as consistent as possible with the meal times.
- Try to follow the meal guidelines below as much as possible. The goal here is progress, not perfection - so only make changes to your diet to meet these guidelines that you feel confident you can stick with and follow consistently, and progress from there.
- Try to include as much food as possible from the "superfoods" listed below.
- Eat slowly and stop when you feel about 80% full
For Men, at each meal try to eat/include:
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For Women, at each meal try to eat/include:
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If you are following an exercise/workout routine - eat a meal 1-2 hours pre and post workout.
Superfoods:
Proteins:
Carbs:
Drinks:
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Fruits/Vegetables:
Fats:
Herbs & Stuff:
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