Endomorph diet help needed

  • Timbales

    Posts: 13993

    Nov 10, 2007 5:36 PM GMT
    Can any endomorphs here share with the details of a daily diet that has been successful for them?
  • gymingit

    Posts: 156

    Nov 11, 2007 4:06 PM GMT
    Breakfast: Bacon and Egg Sandwich on Wheat. (Bacon on paper towels in microwave for 4 minutes --extra crispy and not a lot of grease / egg 1 minute, spraying the bowl with pam; no grease, no butter) / 1/2 calorie Kraft Mayo

    Other Breakfast items: Banana and Peanut butter (Smuckers Natural) on Wheat; Maybe a bowel of cereal with a protein shake; Wheat Pancakes with Sugar Free Syrup; Oatmeal; Fruits

    Lunch or Supper (Dinner): Recently, it's been the South Beach Lunchables (has two small wheat wraps and a sugar free jello); Grilled Chicken Salads (dip into your dressing and place the dressing side on the tongue first, if you want the real stuff..lol); buy your own wheat tortillas and throw away the Arby's bun if you want Roast beef; Turkey, Grilled Chicken or Pork chops with a steamed vegetable(4 minutes in the microwave); Subway....places like that.

    Between Meal Snacks: Protein Shakes, Fruits in the morning and afternoon with none in the evening; Boiled eggs; For those in a hurry -- canned chicken with Uncle Bens 90 second Wild Grain Rice; Tuna (Albacore) in a pouch; Natural Peanut butter added to a Kashi Bar(sugar/carb ratio is awesome EXCEPT THEIR MEAL REPLACEMENT BARS... THEY ARE WHAT THEY ARE.... But I would refrain from replacements of any brand EXCEPT--Right after a workout and you don't think you're going to be able to eat right away; your body will eat it right up and dispose of it properly..lol)

    Suggestions: Take a day out of your week or weekend to cook and then store in the Freezer. Stay away from potatoes or white rice. You can have sweet potatoes (different type starch) and you can have a baked white potato with chili from Wendys after a workout (your body should eat it right up; like the replacement bars)

    LANCE
  • Timbales

    Posts: 13993

    Nov 11, 2007 6:15 PM GMT
    Thanks, that's the kind of thing I was looking for. How to get some variety in there.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 11, 2007 7:11 PM GMT
    Hey there, Timberoo, don't know if this will help, but glad to share what my personal trainer has got me on.

    Note, please, that my trainer and I agreed that my eating plan would be geared primarily to putting on more muscle, not so much to lose weight. We figured that with the lifting, cardio, and sensible eating, I'd trim down by default.

    The general principles:
    - Five small meals a day
    - Calories and carbs frontloaded in the morning
    - Protein with every meal
    - Total target of 2300 calories a day

    The basic plan:

    Pre-Workout Shake, Target of 200 calories
    20-25g simple sugar
    20-25g protein
    Post-Workout Shake, Target of 240-320 calories
    30-40g protein
    30-40g simple sugar

    Breakfast, Target of 415 Calories
    1 egg/2-3 egg whites
    Oatmeal with some raisins and almonds

    Mid-morning Meal
    200-300 calories
    - 50 to 60% carbs
    - 30-40% protein
    - 10% fat

    Lunch
    200-300 calories
    - 50 to 60% carbs
    - 30-40% protein
    - 10% fat

    Afternoon Meal
    200-300 calories
    - 50 to 60% carbs
    - 30-40% protein
    - 10% fat

    Dinner
    300-400 calories
    - 6 oz. lean protein
    - fruits and vegetables
    - sometimes brown rice or sweet potatoes (never white rice or bread)

    My trainer recommended a book called "Power Eating." You can also get some terrific recipes from www.eatingwell.com.

    In full disclosure, I've been on this diet for roughly five months now, and I've only lost a couple of pounds. However, we took my measurements yesterday, and I've:

    - Added more than 2 inches to my biceps
    - Added three inches to my chest
    - Lost three inches from my waist

    All in all, I'm pretty happy with the progress.

    Good luck to you!
  • Timbales

    Posts: 13993

    Nov 11, 2007 10:26 PM GMT
    Thanks, I'll check out that book and website.

    I haven't measured anything on my body to check any progress, just going by how my clothes fit and what I weigh. It was funny the one time last summer I was running into the gym because it was raining and my jeans fell down.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 11, 2007 10:28 PM GMT
    I think that measuring progress by how clothes fit is nice and practical--and the jeans falling down is hysterical (would be even funnier if you didn't believe in wearing underwear)!
  • Timbales

    Posts: 13993

    Nov 12, 2007 2:05 AM GMT
    It was pretty funny, I had to choose between getting wetter or pulling my pants up from my knees.

    I should measure my arms and whatnot to track my building process.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 12, 2007 9:52 PM GMT
    The measurements coupled with the clothing test are good--you see yourself every morning, so sometimes the progress is hard to track, but these give you something to go on...