By: mpume khumalo

mpume khumalo — Sun, 08 May 2011 16:06:50 +0000

I’m an endomorph I’ve been big all my life I’m pear shaped.I have a big lower belly and big thighs with even bigger hips. I really want to lose the weight.I’m 24yrs weigh 106kgs I’m 1.5meters tall. Please help I’m tired of being fat.

By: JULIO

JULIO — Mon, 27 Dec 2010 01:07:27 +0000

I’ve gained back 30 pounds, but I lost 60. I’m back on track now, I originally posted on Feb 23, 2009 if you look me up. I’m sorry if I was rude to anyone, I was going through weight gain depression. If I can do it so can you. This diet is great, non starvation and will make you lose weight.

MONDAY

PRE-WORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE

BREAKFAST
1/2 CUP OATMEAL COOKED (NO SUGAR)
1/2 CUP SOY MILK
1 MEDIUM BANANA
1 CUP GREEN TEA HOT, NO SUGAR
8 OZ WATER

SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND
8 OZ WATER

LUNCH – BEAN SOUP
1 CUP BLACK BEANS WITH WATER (MINIMAL SALT)
2 TBSP HUMMUS
DICE ONION, TOMATO, CILANTRO (NO SALT)
8 OZ WATER

SNACK
2 CARROTS
1 CELERY STALK
1 TBSP ORGANIC PEANUT BUTTER
8 OZ WATER

DINNER
5 OUNCES WILD ATLANTIC SALMON OVEN COOKED (COSTCO)
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER OR SEASONINGS
8 OZ WATER
1 CUP GREEN TEA HOT, NO SUGAR

NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION

TUESDAY

PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER, DURING EXERCISE

BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM APPLE
1 CUP HOT GREEN TEA, NO SUGAR

SNACK
1 MEDIUM BANANA
1 TBSP PEANUT BUTTER
8 OZ WATER

LUNCH
1 GREEN SALAD WITH APPLE SLICES, GRAPES, CARROTS, NO DRESSING
1 SLICE WHOLE GRAIN OR MULTIGRAIN BREAD, 2 TBSP HUMMUS SPRED
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR

SNACK
1/2 CUP 2% COTTAGE CHEESE
1 CUP GRAPES
8 OZ WATER

DINNER
5 OZ WILD RAINBOW TROUT (COSTCO) OVEN BAKED
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER, NO SALT
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR

WEDNESDAY

PREWORKOUT
1 V8 TOMATO JUICE LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE

BREAKFAST
2 SCRAMBLED EGGS WITH 1/2 TOMATO, 1/2 ONION SAUTEED, NO BUTTER, NO MARGARINE, USE PAM
1 MEDIUM APPLE
8 OZ WATER
1 CUP HOT GREEN TEA

SNACK
1 MEDIUM BANANA
1 ACTIVIA NORMAL KIND
8 OZ WATER

LUNCH
1 CUP QUINOA MADE WITH CUCUMBER, TOMATO, CILANTRO, LIME
1/2 CUP BOILED BEANS WIH BEAN WATER, LOW SALT
8 OZ WATER

SNACK
CUCUMBERS
2 TBSP HUMMUS
8 OZ WATER

DINNER
1 OVEN BAKED SWEET POTATO WITH FETA CHEESE
1/4 CUP FETA CHEESE ON TOP
UNLIMITED SALAD, NO DRESSING
8 OZ WATER
1 CUP HOT GREEN TEA

THURSDAY

PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE

BREAKFAST
1/4 CUP OATMEAL RAW MIXED WITH YOGURT AND FRUIT
1 ACTIVIA NORMAL KIND
1/2 CUP BLUEBERRIES FROZEN, NO SUGAR ADDED
1/2 CUP STRAWBERRIES, FRESH OR FROZEN, NO SUGAR ADDED
1 CUP HOT GREEN TEA, NO SUGAR
8 OZ WATER

SNACK
1 MEDIUM APPLE OR 1 PERSIMMON (SEASONAL)
8 OZ WATER

LUNCH
1 CUP PASTA (AVOID WHITE PASTA)
MINIMAL PASTA SAUCE
UNLIMITED SALAD
8 OZ WATER
1 CUP HOT GREEN TEA

SNACK
1/2 CUP COTTAGE CHEESE 2%
1 CUP GRAPES
8 OZ WATER

DINNER
5 OZ TILAPIA OVEN BAKED
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL)
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR

FRIDAY

PREWORKOUT
1 V8 TOMATO JUICE LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE

BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM BANANA
1 CUP HOT GREEN TEA, NO SUGAR

SNACK
2 MEDIUM ORANGES OR TANGERINES

LUNCH
BLACK BEAN HUMMUS SOUP (LOOK AT MONDAY)
8 OZ WATER

SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND

DINNER
1 OVEN BAKED SWEET POTATO WITH FETA CHEESE
1/4 CUP FETA CHEESE ON TOP
UNLIMITED SALAD, NO DRESSING
8 OZ WATER
1 CUP HOT GREEN TEA

SATURDAY

PRE-WORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE

BREAKFAST
1/2 CUP OATMEAL COOKED (NO SUGAR)
1/2 CUP SOY MILK
1 MEDIUM BANANA
1 CUP GREEN TEA HOT, NO SUGAR
8 OZ WATER

SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND
8 OZ WATER

LUNCH
1 CUP QUINOA MADE WITH CUCUMBER, TOMATO, CILANTRO, LIME
1/2 CUP BOILED BEANS WIH BEAN WATER, LOW SALT
8 OZ WATER

SNACK
CUCUMBERS
2 TBSP HUMMUS
8 OZ WATER

DINNER
1 CHICKEN BREAST, OVEN BAKED OR GRILLED (WITHOUT ADDED OILS)
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGGIES (OPTIONAL)
8 OZ WATER
1 CUP HOT GREEN TEA

SUNDAY/ OR FREE DAY (OPTIONAL) AND DON’T GO TOO CRAZY!

PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER, DURING EXERCISE

BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM APPLE
1 CUP HOT GREEN TEA, NO SUGAR

SNACK
1 MEDIUM BANANA
1 TBSP PEANUT BUTTER
8 OZ WATER

LUNCH
TUNA SANDWICH ON WHEAT OR MULTIGRAIN BREAD, NO MAYO, MUSTARD ONLY
PICKLES, TOMATO, ONION, LETTUCE, 1 SLICE AMERICAN CHEESE SINGLE
8 OZ WATER
1 CUP HOT GREEN TEA

SNACK
2 ORANGES OR TANGERINES
OTHER FRUIT
8 OZ WATER

DINNER
6 OZ STEAK OR FISH OF YOUR CHOICE
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER, NO SALT
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR

THIS DIET FOCUSES ON
* GETTING AT LEAST 20 G OF FIBER PER DAY
* EATING LOW CALORIE BUT NOT STARVING EITHER
* SPEEDING UP YOUR METABOLISM WITH MEALS SPACED EVERY 3 HOURS OR SO
* NO EATING AFTER 7 PM
AVOID EATING PROCESSED FOODS HIGH IN SODIUM AND PRESERVATIVES
AVOID DRINKING EMPTY CALORIES LIKE SODAS, FRUIT JUICES, SOFT DRINKS
* AVOIDING ARTIFICIAL SWEETENERS LIKE ASPARTAME
* EATING FRUITS AND VEGETABLES EVERY DAY
* ACKNOWLEDGING THE NEED OF ANIMAL PROTEIN ONCE A DAY
* OBTAINING A RECOMMENDED PROTEIN, FAT AND CARBOHYDRATE DIET
* STRESSING THE NEED TO EXERCISE TO PROMOTE WEIGHT LOSS
STRESSING THE NEED TO WEIGHT LIFT TO INCREASE BONE DENSITY AND TO CATALYZE WEIGHT LOSS IN THE FORM OF FAT LOSS NOT MUSCLE
UNDERSTAND THAT EXTREME DIETS LOW IN CALORIES, CARBOHYDRATES AND FATS WILL ENABLE YOU TO LOSE WEIGHT INITIALLY, BUT WILL BE HARD TO MAINTAIN
CALORIE RESTRICTION WITHOUT RESTRICTION ON FOOD GROUPS ALONG WITH EXERCISE IS THE BEST WAY TO LOSE AND MAINTAIN DESIRED WEIGHT
THE FIRST 2 TO 3 WEEKS WILL BE CHALLENGING, BUT IF YOU REALLY WANT TO LOSE WEIGHT, YOU WILL. IF NOT, THEN YOU DON’T WANT IT BAD ENOUGH
IF THIS DIET DOES NOT WORK WITH YOU WITH REAL DEDICATION THEN YOU SHOULD GO SEE A PROFESSIONAL TO ASSESS YOUR ENDOCRINE SYSTEM

By: Catrina

Catrina — Sat, 04 Dec 2010 02:05:52 +0000

Hi my name is Catrina and I’m a pear-shaped endomorph-mesomorph. I have been working so hard to lose 20 lbs to no avail. I have jogged 5+ miles a day before and many other exercise regimes to have little no no results. I eat pretty healthy, but only eat 2 sometimes 3 times a day. I’m currently at 140, but I’m 5’3″. Not good. I need help on my diet because I believe that is the missing link for me. What meal plan do I need to follow to finally shed the fat? Please could someone help me! I’m at the point that I’m considering plastic surgery because I’m in the public eye and need to maintain a good body image. My current workout consists of jazzercise once or twice a day 5 to 6 times a week and weight training 3 to 4 times a week. Contact me at trinat28@gmail.com if you can help.

By: Samantha

Samantha — Thu, 20 May 2010 04:12:22 +0000

hello, I’m a 17 year old Endomorph,i’m 5 foot 0 inches and 148 pounds. i need to loose weight especially for my height. do you think you could give me a 7 day meal plan and a workout plan to follow?

that would be greatly appreciated!

By: Andrew A. Sailer

Andrew A. Sailer — Mon, 19 Apr 2010 13:31:18 +0000

Hello, I think your blog is rather excellent.
I think what the writer has said, is pretty valid.

Look forward to reading more in the future.

Best Regards

Jamie

By: Brenda

Brenda — Tue, 01 Dec 2009 14:39:40 +0000

Hello, I am a 45 year-old endomorph female seeking help in my lifestyle change process. In my younger years I was athletic, trim and healthy. As I grew more mature having babies and going through life the weight just increased a few pounds here and there and now I am 315 pounds. Most of the weight is in my stomach and thighs. I need help in understanding the right foods to eat for my body type. Please if anyone can offer advice please e-mail me cybercruisin@prodigy.net

By: Rachelle

Rachelle — Tue, 13 Oct 2009 00:47:17 +0000

Saira,

Have you tried like a waist reducing band when you workout? They have them in a lot of stores and I bought one and they are amazing. You put it around your waist under your clothes while you do other workouts, such as walking or running, and it causes you sweat and lose inches. Just an idea!

By: saira

saira — Tue, 11 Aug 2009 06:52:49 +0000

Hi, I am a 40 year-old endomorph/ mesomorph, female. When I was younger I was a healthy and a normal child. Over the years I started gaining more weight,but it’s all in my abdomen ,face and my thighs. I have been trying so many workouts to tone up and build muscle, but nothing seems to be working like it used to. I’ve an hour glass shape and got good curves with weight 70 kgs ,height 5’ 2” and 39” – 33” – 40” body size. but if you look at me from the side, I look a bit pregnant. I would like to know if there are things I should do. Thank you so much.

By: Fabio

Fabio — Fri, 03 Jul 2009 10:20:35 +0000

There is obviously a lot to know about this. I think you made some good points in Features also.

By: dhanu

dhanu — Wed, 24 Jun 2009 14:01:21 +0000

hi i m 27 y endomorph ,i trained 3 months,but nothing change,can u send me a workouts 4 me,i am 70 kg & 5.6′ hight

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