New and Seeking Support!

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MeanMach

New member
An endomorph with highs and lows of weight loss - have been successful but can’t keep it off. Seems like fad diets is not a solution.

Got a gym close to home - wanna take health seriously. Need help on what would best work for an endomorph.

Current stats
Age:30
Weight: 232lb
Height: 5’ 11
Goal weight: 190lbs

Long journey - but with support I might just able to get there!!
 
Hi MeanMach and welcome!
The best pace to start is with your nutrition because this will determine the vast majority of your fat loss. Although it's great to hear youre keen to exercise because how you look once the fat is gone will be determined by your exercise. You could start by giving a bit of info on your current nutrition or what you were thinking of doing. I think a good place to start would be to look at your current habits and try to swap what you eat now for a healthy alternative and swap whatever you currently drink for water. You could do this to get into a healthy mindset while you come up with a nutrition plan to get you to your goal weight. Happy to chime in with some nutrition advice but as a general recommendation I prefer the low sugar route to losing fat because it helps create the most solid foundation for the future (my opinion!) I.e once you're done losing fat you can include more foods but the main elements of your nutrition will stay the same (hopefully forever!). Also so far as training goes, I'd recommend strength training (particularly) while losing weight, as your main type of exercise because you don't want to lose muscle. Happy to chime in here with some recommendations too. Good luck buddy!
 
MiddleAgeSHRED said:
Hi MeanMach and welcome!
The best pace to start is with your nutrition because this will determine the vast majority of your fat loss. Although it's great to hear youre keen to exercise because how you look once the fat is gone will be determined by your exercise. You could start by giving a bit of info on your current nutrition or what you were thinking of doing. I think a good place to start would be to look at your current habits and try to swap what you eat now for a healthy alternative and swap whatever you currently drink for water. You could do this to get into a healthy mindset while you come up with a nutrition plan to get you to your goal weight. Happy to chime in with some nutrition advice but as a general recommendation I prefer the low sugar route to losing fat because it helps create the most solid foundation for the future (my opinion!) I.e once you're done losing fat you can include more foods but the main elements of your nutrition will stay the same (hopefully forever!). Also so far as training goes, I'd recommend strength training (particularly) while losing weight, as your main type of exercise because you don't want to lose muscle. Happy to chime in here with some recommendations too. Good luck buddy!
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Thanks buddy . Talking about my eating habits - I've done it all No Sodium, Protein Diet, Low Carb and everything. But I think the problem with me is I reach my goal and starting eating again and sometimes I gain a lot more than I lose, exercise has never been a top priority.

But this time - I think I need to bring about a change in my lifestyle. And all I am planning to do is eat clean - lot of vegetables, poultry, milk, greek yogurt & eggs. Stop myself from the white poison (pasta, rice, bread etc.,). It has been close to a month and I have been on circuit training (strength+cardio) for 3 times a week

Don't see a lot of change yet - but I am just being patient and not start a fad diet again. Also - is there somewhere I could find a diet chart for endomorphs?
 
Hi, not sure about where you could get a diet chart for endomorphs but conventional wisdom suggests you'd just need to be a little more careful on the types of carbs you consume as you're a bit more likely to store them as fat (generality alert on that statement!!). As a starting point I'd suggest that perhaps while you're trying to lose fat you take it easy on the grains and starchy veg, lots of salad and leafy green would be a good place to start with your carbs. Once you've started losing weight consistently you start including more variety to see how your body reacts. So far as the rest is concerned you're already on the right track, I.e lean meats for your protein but also remember that you need to eat fat to burn fat, so some good unsaturated fats are also important to include. An easy way of including these would be some crushed up nuts and extra virgin olive oil on salads, eggs are also great to include.
So far as training is concerned you seem to have to have a good balance, also being endo you may find it easier to put on muscle (second generality alert!). When you say once you've lost the weight you go back pretty quick, what food is it you go back to? Hope some of that helps!
 
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