Endomorph body type

weight management program continued

INTRODUCTION

This is a continuation of the weight management program.  Here you will learn the specific recommendations for you. Find your goal and follow that plan to start your journey!  Please reach out with any questions: Katie@bbbwellness.com

 

goal #1: weight (fat) loss

wm9.png
  • The majority of your foods should be proteins and healthy carbs.
    • i.e. whole wheat bread, brown rice, many vegetables, and fruits
  • Limit the amount of sugar you consume.
  • On the calculator choose the calorie number under “weight loss” and your gender.
  • Recommended macronutrient breakdown:
    • Carbs:  40%
    • Protein:  40%
    • Fat:  20%

goal #2: weight (muscle) gain

wm11.png
  • To gain muscle as an endomorph, you will want to increase your calories and carbohydrates SLIGHTLY, but not by too much.
    • On the calculator, choose the calorie number under “weight gain” and your gender.
  • Macronutrient breakdown:
    • Carbs: 45%
    • Protein: 35%
    • Fat: 20%

 

goal #3: weight maintenance

  • For weight maintenance your macro breakdown will be similar to muscle gain with a slight increase in fat, but your Kcals will be lower.
  • On the calculator, choose the number under “weight maintenance” and your gender.
  • Macronutrient breakdown:
    • Carbs: 45%
    • Protein: 30%
    • Fat: 25%

 

 

your specific calorie & macro numbers

Please download your calorie calculator and follow the instructions.
This provides exact numbers for your recommended calorie intake as well as carbohydrates, protein, and fat. 
**Be sure to use the corresponding numbers for your gender and goal**

I highly recommend downloading the app “myfitnesspal” and enter your typical meals to get an idea of where you are currently and adjust as necessary.

This can be confusing, so please email me at katie@bbbwellness.com if you have any questions.

Nutrition tips

In the next section I provide some basic, very easy to implement tips to help with your goal. These tactics will be useful regardless if your goal is weight loss, gain, or maintenance. Implementing these will improve your digestive, immune, metabolism, and gut health. The basis of these tips include helping to keep your glucose levels stable throughout the entire day, which has been proven to help with weight loss, sleep, metabolism boosts, as well as muscle growth.

If the calorie/macro- counting seems too intimidating at this point, make these next few tips become a habit, and then transition to the macro- counting.
 

tip #1: eat breakfast within 30-60 minutes of waking

  • Breakfast truly is the most important meal of the day as it kick starts your metabolism.
    • This basically means that the higher your metabolism is, the more effective your body works at turning food into energy for your body; both with providing energy to muscles and burning calories.
  • Try to start with a small piece of fruit right away and follow it up with a full, balanced meal 15-30 minutes later.

 

tip #2: eat protein, carbohydrates, and fat with every meal and snack

  • Eating full, balanced meals helps with a variety of issues, including:
    • Keeping hormone levels consistent,
    • Increasing satiety (fullness feeling), and
    • Helping to prevent overeating.
  • Exception: fruit (will discuss this is tip #4)
  • Bonus tip: Whenever you eat, consume your protein before your carb and fat.
    • Protein helps to speed up the feeling of being full while carbs and fat tend to slow it down.
    • By consuming protein first, you are less likely to overeat.
       

tip #3: eat a majority of your carbs in the first 3/4 of the day and post-workouts

  • Your metabolism is highest after workouts and in the middle of the day and lowest at the end of the day
    • Eating excess carbohydrates near the end of the day will prevent adequate digestion which can then lead to digestive issues and/or weight gain.
  • This also helps to keep glucose levels regulated (due to increased insulin sensitivity) so that you store less fat.
  • Exception: evening workouts.  Your metabolism and insulin sensitivity is the absolute highest POST-workout so if you workout late at night (i.e. after dinner), make sure to have a healthy, high carb snack afterwards but not a full meal.
     

tip #4: consume most fruit in the first 1/2 of the day

  • Many fruits have metabolism & immune boosting properties. 
    • Consuming fruit in the morning gets your metabolism revving and ready to burn calories/fat throughout the day.
  • Try not to eat many fruits after lunch/post-lunch snack as the high sugar content can disrupt digestion and sleep.
    • Exception: late night snack. 
      • Against popular belief, it has actually been shown that having a SMALL snack right before bed of carbs (half an apple/half banana, etc) and fat (TBSP of nut butter or 1/4 avocado) will keep blood sugar levels stable overnight which leads to weight loss by increasing metabolism and improved sleep.
  • It is important to typically eat fruit by itself.
    • Consuming it with other foods will lead to an increased digestion time which will cause it to ferment and irritate the digestive system.
       

tip #5: Eat simple carbohydrates post-workout

  • As mentioned earlier, your insulin sensitivity and metabolism are at their highest peaks following a workout. 
    • This means that any carbs you consume will be broken down and utilized immediately, instead of being stored as fat.
  • Following a workout (specifically strength training focused), it is important to consume simple carbohydrates quickly in order to re-feed your muscles.
    • Many studies have shown that chocolate milk is one of the best options.
      • The high carbohydrate and protein contents help replenish what muscles have lost during the workout, while the sugar content helps to keep water in the cells.
    • Other options: protein shake, whole wheat toast with PB and honey, oatmeal and fruit, bagel w/ small amount of cream cheese and fruit.
       
  • If you ABSOLUTELY cannot give up your sweet craving, this is the time to eat it.  Please, please, please do not use this as an excuse to eat 5 chocolate chip cookies!!!! Instead of eating chocolate at night, try having a piece of dark chocolate right after your workout and eventually try to cut it down to once per week.
*Visit the following article for more information on chocolate milk as a post-workout snack:
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/
 

Main takeaways

  1. Consume breakfast within 30 minutes of waking up.

  2. Eat protein, carbs, and fat with every meal and snack (with the exception of morning fruits).

  3. Choose to eat your protein food before carbs and fats.

  4. Eat majority of carbs in first ¾ of day.

  5. Make sure to eat within 30 minutes post-workout, focusing on simple carbs and protein.

  6. Consume majority of fruit in first half of day and by themselves.

  7. Have a SMALL snack before bed consisting of carbohydrates and fat.

 

section 4: setting exercise goals

Exercise recommendations

  • Similar to your nutrition requirements, exercise guides will vary based on your goals.
  • In the last section of this program, you will learn the basics about exercising for weight loss, maintenance, and/or building muscle.
  • If you are an absolute beginner, follow the building blocks for the weight loss phase (even if you are not necessarily trying to lose weight) in order to develop a solid base, then proceed to the muscle building phase, and then transition to the maintenance phase.
  • Everyone’s timeline will vary, take it at your own pace and only progress when you feel ready!
     

General weight (fat) loss guidelines

  • More cardio, lighter weight.
  • Maintain strength training regimen, but focus on muscular endurance training (15+ repetitions with light weight)
    • Complete 3 sets of each exercise
    • Focus on full body, more explosive movements
  • Try a large variety of cardio exercises, do not do the same thing day in and day out.
    • Use a mixture of steady state cardio (elongated time at the same pace) and interval training (small bursts of energy followed by state of recovery).

general weight (muscle) gain guidelines

  • Little cardio, heavy weight.
  • Strength training regimen revolved around hypertrophy (which means muscle building)
    • Complete 4 sets of 8-12 repetitions with heavy weight for each exercise
    • Should aim for exhaustion by rep 10-12 each set with adequate rest (45 - 60 seconds) in between sets
    • Train each body part (legs, chest, back, arms, core and shoulders) 1-2 times per week and allow each to rest for at least 48 hrs
  • For cardio, limit steady-state training and focus on HIIT (high intensity interval training)
    • Allows for the heart health benefits of cardio, but will not jeopardize muscle hypertrophy

general weight maintenance guidelines

  • Moderate cardio, moderate weight
  • By this point you have put much time and effort into your physique, you can start to take it back a notch while still maintaining your physique.
    • Focus more on full-body workouts for about 4 sets in the 6-8 rep range
    • Weights should still be heavy and you should push to exhaustion by 4th set
    • Workouts should consist of functional movements utilizing mostly the large muscles
  • Focus on a small amount of steady state cardio and HIIT for heart health.

Make weight management a permanent habit

  • You now have the information you need to take control over your weight.  The choice is up to you!
  • In order to be successful, take some time to think about how you can be held accountable for your changes.  Some ideas…
    • Write down all of your goals and hang it on your refrigerator.
    • Share with a friend/family member to help keep you accountable.
    • Join a local gym and commit to an exercise class once a week.
    • Use this as an excuse to have some fun!  Go try that new healthy restaurant with friends, make that Pinterest recipe you found for your family, walk/jog that local race with your brother, whatever brings joy to your life and influences a healthy lifestyle!
  • Achieving your weight-related goals is truly dependent on your commitment and dedication to a full lifestyle change, not just a temporary diet.

congratulations!

You have completed the weight management program and are one step closer to your goal weight!

If you are interested in learning more about nutritional supplements, macro/micro- nutrients, nutrient timing, organic foods, etc; please see the other b3 nutrition programs.

If you have any questions at all, please don’t hesitate to email me at: katie@bbbwellness.com

YOUR FEEDBACK IS IMPORTANT TO US. PLEASE TAKE A FEW MINUTES AND LET US KNOW WHAT WORKED FOR YOU AND HOW WE CAN IMPROVE OUR PROGRAMMING.

Name
Name