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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: Deicide on September 09, 2007, 07:32:50 AM

Title: Endomorph diet...please share experiences....advice etc...
Post by: Deicide on September 09, 2007, 07:32:50 AM

So this coming week I am going to be starting a long 6 month diet. Pretty low carb, high protein and medium fat:

Training Day                                                                         Cardio Day
                                                                                       
Meal 1                                                                                 50 gr Protein x6                                                                               
100gr Carb                                                                             5 gr fat
30gr protein                                                                           10 gr carb
5 gr fat                                                                                  1,710 cal
565cal                                   
                     
postwork out 'meal' 2               
30gr Carb
30 gr protein
2 gr fat
258 cal

Meal 3
50 gr protein
5 gr fat
5 gr carb
265cal

Meal 4
50 gr protein
5 gr fat
5 gr carb
265cal

Meal 5
50 gr protein
5gr fat
5gr carb
265cal

Meal 6
50 gr protein
5gr fat
5 gr carb
265cal

1,883 cal

Half the protein is covered by meat or fish, the other half by protein shakes. Preworkout carbs consist of rice, wheat products or fruit, post workout grape juice. Carbs on cardio days are broccoli, cauliflower, pepper, radish, spinach or kim-chi (korean fermented cabbage). Amino tabs, BCCAs and Glutamine should be added, maybe 40 extra calories or so...so what do you think? Any tweaking?

Title: Re: Endomorph diet...please share experiences....advice etc...
Post by: Beejis60 on September 14, 2007, 03:17:28 PM

I practice the "bulking for endos" as highlight by Derek Charlebois (www.bulkingforendomorphs .com).  In short, I would up your healthy fats, and only eat carbs during your first meal, pre and post workout.  Here's my actual diet:
Meal 1:

• 1/2 cup Fiber One cereal
• 6 oz (1 can) tuna
• 1 oz almonds
• 1 low-carb tortilla
• 1/8 cup fat free cheese
• 2 pieces extra lean turkey bacon

Meal 2:

• 1 oz almonds
• 6 oz chicken breast

Meal 3:

• 6 oz salmon
• 1 cup fresh broccoli
• 1/4 cup fat-free cheese
• 1.5 oz almonds

Meal 4 (preWO):

• 1 cup oatmeal
• 1 tbsp honey
• 1 tbsp oat bran
• 1 tbsp wheat bran
• 8 oz chicken breast

PWO:

• 1.25 scoops Dymatize ISO-100 or GF-Pro

PPWO/Meal 5:

• 1 cup oatmeal
• 1 tbsp honey
• 1 tbsp oat bran
• 1 tbsp wheat bran
• 6 egg whites
• 2 whole eggs
• Peppers and onions
• 2 pieces extra lean bacon

Meal 6:

• 1 cup fat-free cottage cheese
• 1 scoop Isobolic or Ultrapeptide
• 1/2 tbsp safflower oil
• 1/2 oz almonds

Totals: About 3200 at a 40%/30%/30% split of P/C/F