Back to basics; whats the bodybuilding diet for Endomorphs?

[Jack Bauer FL]

I need some serious diet advice.

I currently am 382 lbs, 6'4" tall, age 29 and i have a 50 inch waist. While that labels me as seriously obese, my cholesteral, triglycerides, blood pressure levels are all exceptional and most people guess my weight around 240lbs because i am proportioned.

My goal for 2006 is to reduce my bodyfat to the point where i can see that almighty six-pack that men quest their life to achieve.

Can someone provide me some good diet advice?

I am presently taking Cellmass, NO-EXPLODE, EFA's, Amino Acids, Liquid L-Carnitine, Chromium Picolinate and More than a Multiple. I also drink Muscle Milk between meals. I am doing a full body workout 3x a week (2 exercises per bodypart, 3 sets of 12-18 reps per exercise).

Any help greatly appreciated!

[perldog007]

I need some serious diet advice.

I currently am 382 lbs, 6'4" tall, age 29 and i have a 50 inch waist. While that labels me as seriously obese, my cholesteral, triglycerides, blood pressure levels are all exceptional and most people guess my weight around 240lbs because i am proportioned.

My goal for 2006 is to reduce my bodyfat to the point where i can see that almighty six-pack that men quest their life to achieve.

Can someone provide me some good diet advice?

I am presently taking Cellmass, NO-EXPLODE, EFA's, Amino Acids, Liquid L-Carnitine, Chromium Picolinate and More than a Multiple. I also drink Muscle Milk between meals. I am doing a full body workout 3x a week (2 exercises per bodypart, 3 sets of 12-18 reps per exercise).

Any help greatly appreciated!

Dang, and I thought I was overkill on supps (well I am, but it beats spending it at a bar...)

Tom Venuto's e-book "Burn the Fat, Feed the Muscle" , Dave Draper's "Body Revival" are both good resources.

If nothing else, try to get in six meals per day, small meals each with complete protein, complex carbs, and fibrous carbs (veggies). Maybe simple carbs (fruit) 1-2x daily.

As big as you are, try about 4000 calories per day and watch the scale. If your weight goes up then cut back. If it stays the same, cut back. If you lose more than 3 lbs per week, move it up. If you know your bodyfat percentage then the Kartch Mccardle formula gives a good starting point for most folks.

370 + (21.6 x LBM{kg}) where LBM = lean body mass & kg = in kilograms

This number will be your BMR and you multiply it by an activity factor, about 1.5 for the activity level you posted. This will give you a number of calories for maintenance. This will still be a rough guess as a gram of fat may be worth more or less than nine kcals in your body.

Dang almost forgot, do about 1.5 -2 gallons of water per day. If it seems like too much try to work up to it. I have read that if you have five bladder emptyings per day with a clear urine stream you are getting enough water. If your urine is dark you need more water.

[itninja]

Sounds like me a year and a half ago. Hmmmm . . . all I can say is keep the proteins in mind (chicken, fish, egg whites, tuna) and eat good carbs like brown rice or oats in the morning and mid-day. I'm sure you have heard it all a million times. Eating every two hours is very important too . . . wow . . . that's a lot of supplements. Might keep it simple at first . . . protein powder, glutamine, and multi-vitamins is what I started my body transformation on.

As far as exercise, I do roughly an hour five times a week - I always did about an hour and just kept upping the intensity. On weight training, just be sure to break it up and train different muscle groups each day so that they have plenty of time to rest. I find that working one muscle group to failure each day has yielded me great results (hurts like heck the days following the workouts though). Mix up a protein shake w/glutamine (if your shake doesn't already have it in it) and take it post-workout.

That's the BASICS of what I did, and it worked like a charm.

[Aussieguy101]

Mate because you are so overweight, just about anything sensible will work.

Forget about the Supplements, you honestly don't need them until your under 15% BF, your wasting your money at this point in time, but hey if you got fat because you were focusing on your job too much and making tons of cash, and you got heaps to spare, then go for it !

Just eat very approx 40/40/20, 5-6 meals a day, total calories a little bit under maintenance but not too much and have one quality refeed day a week (where your calories go 500 or so over maintenance). Start exercising both weight training and cardio if you can, start off a little bit at a time then build up. Drink lots of water.

The fat will melt off, it should be fairly easy, it will get harder later

[sharaabi]

hey jack,


ive dropped about 75lb in over 2 years and did ALMOST EVERY diet/supplement and routine possible.

take it from someone who has been thru it all:

you cant go hard core on anything.....save your $$..... develop a HABIT of disclipline first. The day you have completed doing 4 DAYS OF CARDIO FOR A MONTH STRAIGHT+clean diet+ moderate lifting --- you have basically gained respect from the clock and created disclipline..... now you're ready to invest!

fat loss is all diet and cardio FIRST, the lifting is important, but diet+cardio take preference. Sometimes eating 5 meals are hard, finding time on the road can be a pain, family and freinds take over gym time....... simply take a deep breath and ask yourself "what is the biggest determining factor toward my fat loss goal?" the answer should be diet. Eating sensible is better than eating out of control.


I can give ya an outline of what i did if u want over PM.... for now i wish ya the best of luck !