diet

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    leasky33's Avatar
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    diet


    what is the best diet for a endomorph

    im a 5ft6 and about 207lbs to 210lbs as ive not weighted my self in a few weeks

    ive been reading that better going for low gi foods and lean meat and fish

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    Celorza's Avatar
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    Quote Originally Posted by leasky33 View Post
    what is the best diet for a endomorph

    im a 5ft6 and about 207lbs to 210lbs as ive not weighted my self in a few weeks

    ive been reading that better going for low gi foods and lean meat and fish
    Hm...you are my size, and I went down from 180~lbs to 125.6lbs just some months ago and I did it in the worse way...the "Express" Way and I ended up a beanpole losing muscle. So now with a bit more knowledge I hope I can help out a fellow 5'6 mate...

    Steps:

    -Calculate TDEE (Total Day energy Expenditure) for the way with any formula desired. (Katch or Harris)

    -Create a small deficit to begin with 250 kCals

    -Adjust macros to:
    -1g of protein per LB of BW
    -.45-.5 g of fat per LB of BW
    -The rest of caloric expenditure left amounts for the Grams of Carbohydrates you should be taking in.

    -To calculate: 1g of protein = 4 kCals , 1g of carbohydrates = 4 kCals , and 1g of fats = 9 kCals.

    -Decrease kCals every week by 250 kCals or by 500 kCals every 2 weeks. You decide upon feeling and mirror/scale tests.

    -Take kCals away from Carbohydrates NOT from Protein or Fat values.

    -When Carb Amounts go too low you can decrease Protein to around .9 or .8g per LB of BW, this is on later stages though.

    -TAKE IT SLOW, IT IS BETTER AS IT WILL NOT TAX YOUR BODY AND MUSCLE MASS THAT MUCH.

    Hope it helps!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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    Great info bro! You are a fukin beast when it comes to diet and pct.
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