Advanced 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 lot of experience with managing your nutrition, so you will be focusing on tracking your total macronutrient intake and making sure you are eating to hit these goals each day.  Utilize our Macronutrient Individualization Calculator to get your recommended intake for each macronutrient.
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These guidelines are tailored towards experienced individuals with very specific and/or aggressive goals such as competing in a physique contest, dropping body fat percentage into the mid-single digits or for optimizing training for a competition.  This type of planning is for those with lofty physique and performance goals and is meant ONLY for those who have the discipline to follow nutrition plans/guidelines exactly, rigorously track intake and count calories at least 95% of the time and have the experience/knowledge to know when their body is no longer responding to the current nutritional plan and the ability to adjust macronutrients accordingly.

The Key factors you need to focus on are:

• 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 majority, if not all carbs should be limited to during and post-exercise.

• You should be eating about a 5-1 ratio of vegetables to fruit at each meal (except during/post workout).

• The meal guidelines listed below (for how much to eat) are simply starting points.  Utilize our Macronutrient Individualization Calculator to determine what percentage of your diet should be coming from Protein, Carbs, and Fats and follow that as much as possible, with at least a 95% compliance rate.
  • Note - If you cannot/are unable/unwilling to follow/track your macronutrient intake consistently at least 95% 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 our Intermediate weight loss recommendations or read our mindset information to help you focus on your goals and intentions.

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• Include the majority of your food from the "superfoods" listed below (or other similar high quality/nutrient rich foods).

• As an Endomorph your body tends to fight weight loss so making sure you are following the macronutrient suggestions is paramount.  The best way to progress is to get your baseline macronutrient levels, then as you see digression/plateau in your fat-loss progress - decrease the amount of carbs you're eating by .25/lb of your current body weight and repeat as needed... 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

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)
• Purified/Mineralized Water

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.

If you are following these guidelines and are doing well with watching what you eat and want to boost your progress, you may want to try one (or both) of these:

Weight Loss Training Info

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