Endomorph/FFB Nutrition

Nutrition
21

I use to extremely overweight as well and dealt with a similar problem. After dropping a bunch of weight and going on my first bulking diet initially some of the weight I had lost came back quickly. But after a couple months my metabolism started to catch up and now I’m gaining steadily with an acceptable level of fat gain.

Assuming you are not eating a HUGE caloric surplus and training like a little girl (strength consistently increasing), you should bulk for at least a few months and see how your body reacts. You have bulked for only 5 weeks and are 19 years old.

Fact is building muscle is HARD and losing fat is much easier. Worse case scenario you gain some strength and have a high % of the weight you gained be fat. If that happens you can spend the next couple months dieting it off. But you’ll never know how your body reacts until you give it a go.

^^^ that’s basically what I wrote in your last thread.

22

therajraj

Thanks so much for the advice dude:)

I think my biggest problem is the mental hurdle since I was extremely overweight myself, i lost it all and couldnt belive the feeling of having a 4 pack(it wasnt a 6 pack but damit it was something).

So I think when I started it I hadnt prepared myself for just how hard it was going to be on me mentally.

“Fact is building muscle is HARD and losing fat is much easier.” I bloody love that quote man and ill be keeping that in mind when I try again to put on some mass:)

23

therajraj

Thanks so much for the advice:)

I think my biggest problem was that I wasnt ready for it mentally, I mean I had lost the weight and now I was looking to put more on. It goes against everything I had spent a year doing, so while I did it If im gonna be honest with myself I half assed it.

“Assuming you are not eating a HUGE caloric surplus” Right there was my problem, I mean I stuck to all BB friendly foods, nothing fried, no sodas, no simple sugers but what I lacked in dirty bulking a made up for in quantity. I think one day I actually managed to clock around 4,0000 Kcals from chicken and rice alone.

I knew what I was doing wrong but I rationalized it by saying “well its healthy so it cant make me fat” Eats 5 bananas

Fact is building muscle is HARD and losing fat is much easier." I bloody love this quote man and ill be keeping it in mind when I try again to put on some quality mass.

24

Grrrrr, sorry that I keep posting twice.

I write a post, it doesnt appear so I think my internet hasnt loaded it. So I write another one and load it and then both posts load :stuck_out_tongue:

God dammit, I really amint making a great start here at T-Nation am I? :stuck_out_tongue:

25

If I remember correctly you look a lot better in your avatar than your previous pics I saw. Just keep it up.

26

Hey Guys, thanks for all the advice.

I went away last night with all your advice in mind and I tried to simply my diet as you suggested.

Here is what I came up with it so im gonna post it and id love your advice as to whether im going the right way or im still off track.

Let this newbie know what you think:)

Height : 179cm
weight 170 lbs
bf 18.1%
lbm: 139.4 lbs

TDEE = 370 + (21.6 * 63.3) = 1740 * 1.55 = 2,690

2,400 Kcals Daily
P= 40% = 240 grams
F= 30% = 80 grams
C= 30% = 180 grams

5 meals daily, first two meals will be P+C, Last three meals will be P+F
Carbs for the first two meals will come from oatmeal, fruit and occasionally beans.
I will not count carbs from veggies but I will count the Kclas

Sample day diet.
Meal 1(6:30am)
55 grams oatmeal
1 scoop of whey protein
250 grams apple
Kcal= 457 P= 30.2grams F= 4.6grams C= 73.2grams

Meal 2(9:30am, post workout)
I tin of pink slamon
450 grams apple
Kcal= 492 P= 40grams F=12.2grams C=62grams

Meal 3(12:30pm)
200 grams lamb liver
500 grams Brussels
Kcal= 458grams P= 53 grams F= 12.5grams C=38.3 grams(carbs from veggies)

Meal 4(3:30Pm)
150 grams Roast chicken meat(mix of skinless breast, thigh and white leg meat)
500 grams of brussels
300 grams carrot
Kcal= 588 P= 58.2 F= 14.6 C= 64 grams(carbs from veggies)

Meal 5(6:30pm)
200 grams lamb liver
500 grams Brussels
Kcal= 458grams P= 53 grams F= 12.5grams C=38.3 grams(carbs from veggies)

Totals
Kcal= 2453
P= 234.4grams
F= 56.4grams
C= 275(140 grams coming from veggies)
Workout Routine:

Monday:
Upper Body workout(Heavy, low reps) 45 Mins
30 Mins H.I.T(1 minute moderate/rest 1 minute sprint)

Tuesday:
Lower Body Workout(Light, moderate reps) 45 Mins
30 Mins H.I.T(1 minute moderate/rest 1 minute sprint)

Wednesday:
Off
45 Minute walk with 40 lbs Xvest and dog

Thursday:
Upper Body workout(light, moderate reps) 45 Mins
30 Mins H.I.T(1 minute moderate/rest 1 minute sprint)

Friday:
Lower Body Workout(Heavy, Low reps) 45 Mins
30 Mins H.I.T(1 minute moderate/rest 1 minute sprint)

Saturday:
Abs(light, moderate reps) 45 Mins
45 Min walk with Xvest and dog

Sunday:
off
45 Min walk with Xvest and dog

27

500 grams of brussels sprouts is, like, a pound.

Do you seriously love vegetables that much?

28

[quote]EasyRhino wrote:
500 grams of brussels sprouts is, like, a pound.

Do you seriously love vegetables that much?[/quote]

Yeah I seriously do and 500 grams is with restraint, I could easily eat three times that in a sitting.

29

Are you really 18% bodyfat? your avi does not say so.

Its hard to be an endo, with all the other forum users talking about their
“extra cheese meatlovers pizza and a cup of heavy cream blended with protein powder”
because they are bulking.

30

[quote]Kungfushish wrote:
Are you really 18% bodyfat? your avi does not say so.

Its hard to be an endo, with all the other forum users talking about their
“extra cheese meatlovers pizza and a cup of heavy cream blended with protein powder”
because they are bulking.

[/quote]

Yeah Id reckon im about 18%. My avatar is me before I started my bulk. I was about 150 pounds in that picture and its about 13 weeks old at this stage. Ill upload a picture I took last week with this post.

Yeah it kills me, I lovvvvvvvvvveeeeee food so when I log on and see forms about guys that cant gain weight cause they cant eat anymore I just wanna smack them.

God I miss pizza but even nowadays I have to be more careful with things like chicken breasts and fruit because thats what I over eat on now.

The picture btw is me as of last Sunday. I weighed 170 on the dot in that one but im reckoning theres a lot of fat since I cant see my back or chest getting thicker. Though on a positive note my calves grew by an inch:)

31

probably a good idea to post your routine in the beginner forum

32

[quote]therajraj wrote:
probably a good idea to post your routine in the beginner forum[/quote]

Alright I’ll do that later on too see what kinda feedback I get:)

Cheers man

33

If I gained that much fat in 6 weeks on the calories that you were consuming, I would probably go see my physician for some blood work to make sure everything was in order. Especially after a significant amount of fat loss through “starvation and running”.

Edit: almost forgot: good luck, man!

34

[quote]sctb wrote:
If I gained that much fat in 6 weeks on the calories that you were consuming, I would probably go see my physician for some blood work to make sure everything was in order. Especially after a significant amount of fat loss through “starvation and running”.

Edit: almost forgot: good luck, man![/quote]

Lol thanks for the inspiring words.