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TOPIC: Endomorph Meal Plans

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September 18, 2012 9:27 AM
Morning! So Ive done all kinds of poking around on the internet about endomorph body types. Ive come to the conclusion that this may be why its been such a long and difficult journey just to loose 10 lbs in 6 months. Through all the research and articles Ive read I cant seem to find a compiled list of the types of food I should be eating. Ive found that I need to be eating smaller meals more frequently, and that I also need to have about 50% of my calorie intake as protien, 30% carbs and 20% healthy fats. It was suggested to me that I try a gluten free and semi vegitarian type diet. Does any one have any suggestions or sample meal plans or even just a list of suggested foods?

I appreciate any advice or suggestions
September 18, 2012 9:38 AM
Less calories in than you burn = weight loss, it's that simple, blood type diets, body type diets etc are all fads, Every body 'type' needs a healthy diet, simple.
  24741952
September 18, 2012 9:45 AM
I would have normally agreed you with you but in my journey I have found that certain foods make me feel better than other foods. I also know that too little calories will cause your body to store fats and do the exact opposite of what your goal is. Ive been working out with a trainer for over 6 months and have lost very little ... I admit my overall fitness has greatly improved and Ive lost 2% body fat but I feel I would have greater results if I found the correct combination of foods for me.
September 18, 2012 9:52 AM
I didn't say too few calories, I said less than you burn, yes with too few you will plateau. I think without seeing your diary nobody can comment but diets based on body types have been greatly disproven, the only reason the work is by limiting calorie intake like any other healthy eating plan.
  24741952
September 18, 2012 9:57 AM
I average 1200 - 1500 calories ... I havent logged my diary in about 2 weeks maybe more mostly because due to some personal issues I wasnt eating ... but please feel free to look at previous weeks ... I need to lose at least another 20lbs or 5% body fat before I can join the military and I am getting greatly discouraged LOL
September 18, 2012 10:06 AM
Somatotypes are a bunch of voodoo nonsense that people tend to use as excuses. Assuming no intolerance or medical conditions, eat foods you like, getting adequate amounts of proteins and fats while maintaining a consistent caloric deficit and profit
September 18, 2012 10:18 AM
QUOTE:

Somatotypes are a bunch of voodoo nonsense that people tend to use as excuses. Assuming no intolerance or medical conditions, eat foods you like, getting adequate amounts of proteins and fats while maintaining a consistent caloric deficit and profit


^ This, entirely.
September 18, 2012 10:33 AM
Ill take some voodoo nonsense if it means I can meet my goal LOL =)
September 18, 2012 10:40 AM
QUOTE:

Ill take some voodoo nonsense if it means I can meet my goal LOL =)


Voodoo won't help you meet your goal
September 18, 2012 10:44 AM
Yea I know I know ... hard work and dedication ... I get it ... sort of ...

A girl can dream big though =)
September 18, 2012 10:51 AM
QUOTE:

I average 1200 - 1500 calories ... I havent logged my diary in about 2 weeks maybe more mostly because due to some personal issues I wasnt eating ... but please feel free to look at previous weeks ... I need to lose at least another 20lbs or 5% body fat before I can join the military and I am getting greatly discouraged LOL


This thread makes my head hurt. You say you were on 1200-1500 and the last 2 weeks you have been not eating? You wonder why your body is plateauing?

How about you calculate your TDEE subtract 20% from that and eat at that number consistently everyday without worrying about anything else and watch yourself drop weight. It is so simple...people just try to make it so complicated because they dont see results the NEXT day.
Edited by Tilran On September 18, 2012 10:52 AM
  19292682
September 18, 2012 10:59 AM
It sounds like you are not eating enough.

Endomorph, ectomorph, and mesomorph are all BS excuses...it saddens me that Penn and Teller (who I usually agree with) promoted this concept on their "Bull****!" episode about dieting.
September 18, 2012 11:00 AM
QUOTE:

QUOTE:

Somatotypes are a bunch of voodoo nonsense that people tend to use as excuses. Assuming no intolerance or medical conditions, eat foods you like, getting adequate amounts of proteins and fats while maintaining a consistent caloric deficit and profit


^ This, entirely.


Agreed.

If you feel like you have an intolerance to a certain food, then see your doctor who can run tests. But your body type does not determine your macros. Voodoo is a good way to describe that line of thinking.
  25631519
September 18, 2012 11:07 AM
I will actually increase my calories every 2 - 3 day to maintenance level, eating my full allotment of calories for one day, then decrease by no more than 20% again the next day and repeat. This tricks your body into not going into conservation mode because you are always eating too few calories.
September 18, 2012 11:09 AM
Read this and find out how many calories your really suppose to eat.


http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
September 18, 2012 11:12 AM
Ok I guess I should be more clear ... I know why I havent seen any progress in the past month or so between stress and a diminished appetite. Im perfectly aware that I did more damage then good.

I appreciate everyones insight and opinion.

I recognize that I am not as educated in nutrition as I would like to be. So Im sorry Im grasping at "voo doo nonsense" and "excuses." I am not a patient person. I do want to see results right away, I know that line of thinking is illogical. However on the same hand prior to this I was working out 5 days a week and eating 1500 or so calories and I lost NO weight.

Ive had my thyroid tested and its normal.
September 18, 2012 11:18 AM
How do you know how much you have been eating? According to your diary, you do not log your food.
  18358448
September 18, 2012 11:29 AM
Factors that will cause you to "lose no weight" while exercising:

1) Eating too few calories (improperly fueling your body)
2) Eating too many calories (improperly weighing and measuring your food intake)
3) Thyroid issues or taking certain medications

As you've ruled out 3), it's either 1) or 2).
Edited by danasings On September 18, 2012 11:30 AM
  14576784
September 18, 2012 11:31 AM
You might like to check out "Choose to Lose" by Chris Powell www.chrispowell.com. If the body type thing is to be believed, I am also an endomorph. I have tried countless diets and am lucky no matter my starting weight to be down 1-2 pounds in a month. Stupid monthly bloating would undo all my hard work and not make it worth it.

In anycase, I've been on CTL since June. In my first month (only on the program truly for 2 weeks of it) I lost almost 10 lbs. I'm down 30 lbs in 100 days. Mr Powell suggests that his "diet" can allow a person to lose 1% body weight each week, so for me that was a target of about 2.5 lbs/week. I have been been down 2-3 lbs/week almost every week since starting the plan.

The first two weeks I did with my mom, and I found it hard.... but she helped me through. Then, once I got home, my first week on my own solidified that I can really do this. Now, it is "old hat" and I can see myself eating this way for the rest of my life. The beauty of his eating plan is that over the course of 48 hours you'll eat complete nutrition. Cheese is my downfall, but I can have it every other day, so I can say no easily on the days I "can't" have it.

Feel free to check out my food logs. I only recently joined mfp, so I only have a couple of weeks on there. But, you can look if you want. :)
  28884191
September 18, 2012 11:31 AM
QUOTE:

How do you know how much you have been eating? According to your diary, you do not log your food.


haha
January 13, 2013 11:47 PM
im an endomorph too. I observe that It make me feels better when i don't eat white grains. I replace my rice with sweet potato. I loose fat on my face and I always feel full
January 14, 2013 12:04 AM
As this thread has been resurrected, I thought it would be good to clarify that somatotypes (endo, ecto, mesomorphs) have nothing to do with muscularity or what food you should or should not be eating - they are related to bone structure.
  18358448
January 14, 2013 7:08 AM
QUOTE:

As this thread has been resurrected, I thought it would be good to clarify that somatotypes (endo, ecto, mesomorphs) have nothing to do with muscularity or what food you should or should not be eating - they are related to bone structure.


I'm a Ecto-Meso-Endo. I know you can't spot reduce but how can I reduce the fat in my stomach?
February 19, 2013 1:08 PM
The thought process of calories in vs calories out has not worked for me. My body simply stops shedding the pounds. I tried this two years ago and hit a plateau that lasted eight weeks and caused me to give up. All of my test are clear and normal. So whats the trick?! Has to be more than calories in and calories out.
  28899852
March 6, 2013 9:27 AM
I can't agree with the people who say it's all voodoo....what works for ONE person is not necessarily going to work for another person. I have battled weight all my life. I would classify myself as the typical endomorph, stalky/thick, I put on muscle quickly and find it difficult to loose the fat. I have weighed as much as 285lbs, when I was younger...and had a stable weight at about 175 for a long time and people would never guess me that much.

Over the past few years, my weight has creeped up to 221 (current), again, yes, I'm overweight but people still don't guess me that much. I've had an INCREDIBLY difficult time loosing weight! I consider myself the human guinea pig...I"m willing to try anything and everything. What once worked for my body to loose weight isn't today.

I did the Whole 30 program, which eliminates everything but lean protein meats, veggies/fruit, nuts and healthy fats. Challenging yes. I saw no weight loss on this, regardless of all the things eliminated, I however, find myself feeling better overall! I also exercise between 5-6 days a week....I love cycling, weight training, yoga, and general cardio. I was also starting the Insanity Program.

I'm still not seeing results. I should preface that I am also hypothyroid and take Synroid for this...Might be time to revisit the doctor but I new this was going to be a challenge.

Regardless. I started doing a restrictive diet approach, 1200 a day, ...that still didn't produce weight loss, I then started lowering my carb intake. I still haven't seen weight loss but did feel less bloated etc!

After doing more research on endomorph diet, I'm going to give this a shot and see how my body responds. I've decided to up my daily caloric intake to 1600 cals, with the majority from proteins and fats and limited carbs.

Again, not all people and their bodies respond the same....some are just saying on there less in more out...but again, that doesn't always work for everyone. I have competed in several Warrior Dashes, 5ks, 10ks, cycling during the summer, kayaking, hiking etc...in addition to gym time, so it's not to say that everyone is just lazy or not putting in enough exercise.

I have been researching and studying nutrition since I was 19 and weighed 285lbs...I'm 36 now, and certainly there is a ton of information and a TON of conflicting information out there about "fads", "diets", etc...if science actually had an answer and cure for it, we wouldn't have the obesity rates we do today, nor would be have the billion dollar industry for "weight loss" that exists. Its a matter of finding what works for you....and that, in all honesty might just take a lot of trial an error.

With that said, if you think something might work...give it a shot and move forward. The one thing I had to be though was 100% honest with myself about my food and exercise... I am a sugar/food addict...however, I've come to a place of serenity regarding food...which is now solely fuel for me,...and not an emotional connection. This is hard for some, since then you cheat and are not honest with yourself about it.

I went through a lot of food testing and found I was sensitive to gluten, wheat, dairy, and have eliminated those from my diet...which I feel better for (and have found some pre existing issues disappear).....you would think that alone would have caused at least a 10-15lb drop, but not so much luck for me. So I will continue to explore possibilities as I try to figure out on a very cellular and internal issue what is going on with my body.

I can HONESTLY say it's not because of my diet...simply because I eat the most clean I have ever eaten now than I ever have in my entire 36 years.
  9222135

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