Intermediate 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.

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.

You've indicated that you have a fair amount of experience with managing your nutrition, so you should/will be focusing on tracking your total macro-nutrient intake and making sure you are eating to hit these goals each day.  Utilize our Macronutrient Calculator for weight loss, on the Nutrition page to get your recommended intake for each micronutrient.

The Key factors you need to focus on are:
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• Try to follow a consistent eating schedule, eat a minimum of 4 meals/day on training days (one meal 1-2 hours pre and post workout and one morning and evening meal) and a minimum of 3 meals on rest days.  
  • Depending on how aggressive your fitness goals are it may not be possible to eat enough in only 3-4 meals to hit your recommended micronutrient intake, so adjust/plan your meals accordingly.
  • This also applies to satiety and overall feeling - while we like to allow you the freedom to eat as you would like (frequent, small meals or a few large meals) you should listen to your body; if you are eating a few large meals but feel uncomfortable/bloated after the meal and/or feel very hungry between meals you may need to eat more frequently to spread out your caloric intake.

• The meal guidelines listed below (for how much to eat) are simply starting points, you should utilize our Macronutrient calculator to determine what percentage of your diet should be coming from Protein, Carbs, and Fats and follow the included instructions/recommendations as much as possible, with at least a 80% compliance rate.
  • Note - If you cannot/are unable/unwilling to follow/track your micro-nutrient intake consistently at least 80% of the time you may be trying to take on too much at once, or may not have enough reason/motivation to be successful with this degree of nutrition plan.  I recommend you either go to out beginner weight loss recommendations or read our mindset information to help you focus on your goals and intentions.

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• Include as much food as possible from the "superfoods" listed below.

• As an Endomorph your body tends to fight weight loss so making sure you are following the macronutrient suggestions is paramount.  As explained in our calculator, the best way to progress is to get your baseline micronutrient levels, then as you see digression/plateau in your fat-loss progress - decrease the amount of carbs you're eating, as an Endomorph carbs are key and less is more.  It is also useful to track your LBM (Lean Body Mass) so you know if the weight loss achieved is positive or negative - meaning, whether you are burning fat or muscle.  Check out our tracking progress article for info on tracking your LBM.

For Men, at each meal try to eat/include:

• 2 Palms (measure with the size of the palms of your hand) of a Protein food
• 2 Fists of vegetables
• 1 cupped handfuls of a carb source
  • less is more when trying to drop weight
• 3 thumbs of a fat source

For Women, at each meal try to eat/include:

• 1 Palm of a protein food
• 1 Fist of vegetables
• .5 cupped handfuls of a carb source
  • Again, Less is more when trying to drop weight
• 2 thumb of a fat source

If you are following an exercise/workout routine -  eat a meal 1-2 hours pre and post workout.

Superfoods:

Proteins:

• Lean Red Meat (Beef, Venison, Bison, Preferably Grass-Fed)
• Chicken (Ideally Free-Range and/or Grass-Fed)
• Salmon (Preferably Wild-Caught).
• Eggs (Ideally Omega-3 and/or Cage-Free)
• Plain Greek Yogurt
• Cottage Cheese
• Coconut Milk Yogurt
• Protein Supplements (such as Pro-Jym)

Carbs:

• Mixed Beans
• Quinoa
• Whole Oats
• Sweet Potatoes
• Rice (depending on how/what you cook with it.  Preferably organic and/or brown rice.)

Drinks:

• Green Tea (or any Tea not sweetened artificially or with sugar)
• Sports Drinks (Such as a Pre/Post-Workout like Pre-Jym and Post-Jym)
• Purified/Mineralized Water (Ideally Adya Clarity)

Fruits/Vegetables:

• Spinach
• Tomatoes
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Generally Any Coniferous Vegetables
• Carrots
• Mushrooms
• Mixed Berries
• Oranges
• Pineapple
• Grapefruit

Fats:

• Raw, Unsalted Mixed Nuts
• Avocados
• Extra Virgin Olive Oil
• Fish Oil
• Coconut Oil
• Flax Seeds
• Grapeseed Oil (Non-GMO, preferably Organic)

Herbs & Stuff:

• Garlic
• Ginger
• Turmeric
• Cumin
• Cinnamon

This list is by no means all-inclusive, but should give you an idea where to start and should serve as a guide for some of the best foods to include in your diet.

Weight Loss Training Info

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