diet

[leasky33]

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

 

[Celorza]

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!

 

[Tmac22314]

Great info bro! You are a fukin beast when it comes to diet and pct.