For endomorphs only: What calorie range are you in to lose weight? (serious)

[stealth_maven]

We're not the same as ecto's, we usually have more of a caloric deficit in order to lose fat. But how much?

[aspenwhite]

bout tree fiddy

[Primol]

what fat are you trying to lose? if thats you in the avatar, you look normal.

[stealth_maven]

Thanks, but nah need to lose more.

[Primol]

List out your avg daily diet for us. with kcal, protien, carbs and fats if you can.

[stealth_maven]

Nah I know how to make a diet, thats not what I'm asking. I'd like to know real world experience with people on what calorie range they stay in to lose weight, for endomorphs, thats it.

[Primol]

Nah I know how to make a diet, thats not what I'm asking. I'd like to know real world experience with people on what calorie range they stay in to lose weight, for endomorphs, thats it.

if you knew how to diet, you wouldnt be asking the question. so be it, good luck!

[stealth_maven]

No, I'd like to see what others calorie range is at. Leave the assumptions off teh computer.

[viper30j]

1700 seems like the sweet spot for me.. i hate it

[MAKUA NUI]

1700 seems like the sweet spot for me.. i hate it

sAME HERE BRAH!

[PTN_old]

i probably need to redo the math but so far i've lost 15lbs on about 3000-3300. i've been holding at 240 but thats because the gym has taken a back seat due to finals.

[stealth_maven]

i probably need to redo the math but so far i've lost 15lbs on about 3000-3300. i've been holding at 240 but thats because the gym has taken a back seat due to finals.

Then you're clearly not an endo.

[PTN_old]

Then you're clearly not an endo.

no? i always thought i was.. it seems like most days i can put weight on in my sleep.

[Results_Driven]

1700 seems like the sweet spot for me.. i hate it

1400-1800, always consuming 200g protein.

[mpipes]

I voted 1600-1800 but that's assuming a reasonable exercise volume - lifting 3-4 days per week and no cardio more intense than walking 2-3 times per day.

I CAN lose weight at much higher intake but then training has to be that much more on-point. 3000-4000 calories isn't a problem provided I'm willing to train 4+ hours every day. While I can do that much, and have done that much, and enjoy that much training, it's not a level that I would normally consciously choose for daily life. It's a high volume of food if you're strictly clean, it's expensive, it takes a great deal of conscious effort, but it works great when training for a sport.

That brings me to this point: endomorphs don't need more of a deficit than anyone else to lose weight. The problem is endomorphs naturally and quite unconsciously make choices that reduce their calorie requirements. So when they try to eat the same way that more active people eat, they end up fat.

We have to face the fact that, when your job is sitting on your butt all day, then you sit at the computer or TV in your free time, your only activity in a day is an hour total of cardio and an hour of weight lifting at night and other than that, you're a lump on a log.... your calorie requirements are low.

If you want to eat more to lose weight you can, but then you have to move more as well, and since it's not in your nature to move more, it's going to take constant conscious effort. As soon as you stop thinking about doing it, you will stop doing it.

On the other hand, because your natural inclination leans towards doing less activity in order to save energy, when you cut your calories low, you also tend to reduce your activity. So, you still have to keep an eye on your activity level to make sure you're not screwing yourself.

The flipside is, when you want to build muscle, it's easier to eat, because your natural tendency is to rest, so you don't need massive calories to overcome what you burn every day.

[Cronos1247]

Roughly 2600 calories gets me 2lbs per week loss. I generally run with a standard 40/40/20 split, keeping carbs only at breakfast, pre-workout and in my post workout shake.

[stealth_maven]

no? i always thought i was.. it seems like most days i can put weight on in my sleep.

Roughly 2600 calories gets me 2lbs per week loss. I generally run with a standard 40/40/20 split, keeping carbs only at breakfast, pre-workout and in my post workout shake.

If you guys are above 2200 cals, unless you have lots of free time in your day to devote to the gym, you are not endo's.

[2.0Tsunami]

If you guys are above 2200 cals, unless you have lots of free time in your day to devote to the gym, you are not endo's.

WTF are you talking about? First off, if you had any idea about dieting you would realize that you poll is ridiculous. Second, people have different calorie requirements based on height/muscle mass/activity.

FWIW, I'm currently cutting on 2500 cal.

[Grandfather]

im doing about 2100 right now and losing very slowly
I guess i could drop to like 1800 and speed it up i think

[stealth_maven]

WTF are you talking about? First off, if you had any idea about dieting you would realize that you poll is ridiculous. Second, people have different calorie requirements based on height/muscle mass/activity.

FWIW, I'm currently cutting on 2500 cal.

wtf are you talking about? my poll is not ridiculous you are though. cutting at 2500? and you're and endo? how bout no.

[2.0Tsunami]

wtf are you talking about? my poll is not ridiculous you are though. cutting at 2500? and you're and endo? how bout no.

ok, well how about you give us you requirements of what makes one an endo...and we go from there?

Serisoulsy, if ANYONE cutted on 1000cal/day they would more than likely go into starvation mode and lose lots of muscle...however, I'll hold off until I get you list of what makes one an endomorph...

[PhillyBoy7]

wtf are you talking about? my poll is not ridiculous you are though. cutting at 2500? and you're and endo? how bout no.

Not trying to be a dick, but dude weighs in the 280's so yeah his maintenance is prolly around or above 3000 cals so he can cut at 2500 heres a definition of endos from a doctor. Don't know what def. you go by.

The ENDOMORPH

The body of the extreme endomorph is round and soft. The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.

Since you all workout your probably not an extreme endomorph.

I personally lose weight at 1700-1800 calories, but i'm only 5'9" at 190 14% bf. and consider myself a meso-endo mix.

[Cronos1247]

Everyone has different genetics and different metabolisms. Two people with the identical height and weight doesn't mean they require the same calories. I have a very large / thick frame, close to 6'5" in height, coming from being over 300+lbs. That being said, you can cut on 2500-2600 calories if your intensity in the gym is there as well.

Do you go to the gym twice a day ever? Do you do fasted cardio A.M. + Weight & Cardio P.M.? Are your sessions 2+ hours long?

These are all factors that come into play also. Everyone can't blame being an endo on not being able to lose weight.

[viper30j]

Yea but it's much harder for us. Gaining weight at 2500 with cardio or lifting everyday makes it quite a bit harder to lose weight

[fatchops51]

I weigh 250 lbs and im eating about 2300 cals/day with relatively low carbs, losing 2-3 lbs/week.

[Sourgrapesz]

I alternate. My body adjust very quickly and the weight loss stops
so i move the calories up and down according to how im feeling and my weightloss

that being said as an endo the only time ive been of a healthy weight or ripped is when i have been extremely fit with alot of running

im talking 10kms every day while running 7 of it, still didnt have abs but was in the best shape ive ever managed at 94 kgs and 182cm

its ahrd

[blastdoors]

My maintenance according to calculators is supposed to be 2600, but it's really 2400-2500 max. So I cut at 1800 (@ bw of 200lbs), then adjust downwards as weight drops off.

[AaronCF]

Good god, no wonder this seems so damn hard... I guess I really need to cut my calories way more...

[phikk]

i am roughly on a 1800 calories per day, but the last 3 weeks is looking VERY stagnant. Very confused right now. From August til mid October, I was steadily losing 1-2 lbs per week, from 185 lbs I've dropped to 170lbs.

Now, the last 3 weeks, the scale is just fluctuating from 168-174lbs.
I am training as hard as I possibly can (though im not very strong), logging my food intake.

wondering if I should go below 1800 cals. oh btw, im at about 22% bf now. 5' 7" in height.

[Brjohn]

1500 usually. 200-300 grams of protein so I've supplemented with On Whey with water to hit my protein goals while maintaining lower calories and carbs. It's a bitch...