Curse of Being an Endomorph

Bigger Stronger Leaner Competitive Bodybuilding
1

Well damn, thank you mom and dad for giving me the shittiest gene set in the world, I’m 20 yrs old and I stand 6’ 0 tall, and weigh about 205. I’ve been lifting for a good two years, weights been fluctuating, and my body still looks like a damn pyramid. Everything I’ve done has been off of my own research and now I’m hoping to get a little bigger/better knowledge base on what the hell to do, I’m trying to 'Bulk" up but I gain fat so easily around my hips, again giving me the look of a pyramid. I’m posting this looking for a advice out there from all the meatheads and BB’s, on the things I can do to be as big as a damn tank and shed the image of a pyramid. I’ll give you my diet, training, and supps and please feel free to rip it to hell and back.

Goal: BW- 230-240

Diet:
Breakfast- 3Whole eggs, 1cup of egg whites, 2cups of spinach, 5oz of Top round steak, all cooked in Irish Butter.

Snack 1- 1 cup of carrots, 1whole bellpepper, 1med size cucumber and a protein shake

Lunch- 6oz grilled chicken breast, 1 1/2 sweet potatoes, 2- Cups of broccoli (cooked in irish butter) and an oz of almonds

Snack 2- 6oz fillet of salmon cooked in EVOO, 1 1/2 sweet potatoes, a shit ton of asparagus (cooked in Irish butter)

Preworkout- 1 Scoop of whey protein

Intraworkout- 1 scoop of xtend (aminos)

Postworkout- 2 Scoops of whey, 20G of Glutamine, 5G of Creatine, and 5G of Glyceine

Dinner- Typically some sort of lean meat 6-7 oz worth, and I eat enough veggies till I’m sick

Before bed- 1 Scoop of Casein protein

I’ve made decent progress in my chest/legs, my back is fair and my arms are downright pathetic, I’ve had some thoughts that maybe I’m overtraining and therefore not growing. Here’s my breakdown.

Sun- Chest/Tri/Abs

Chest
Reg BB BP- 3x5
Incl BB Bp- 4X 12,12,10,10
Decl DB BP- 4x 10,10,8,8
Flat Bench Chest Fly ss w/ chest pullover- 3x15

Tri
Dips- 5x20 Bw
Close Grip BP- 4x12
Tricep ext w/rope ss w/ overhead ext: 4x12

Abs
A whole shitload of crunches and leg raises(fuckin hate abs)

Mon- Legs/Calves and Shoulders

Legs
Squats- 10,8,6
Leg Press- 10,10,8,8
Romanian Deadlift- 4x10
Leg ext ss w/ Leg curl- 3x15

Calves
German Volume standing calf raise- just 5 sets 10 reps
Seated calf raise- 4x25

Shoulders
Milt Press- 4x10
Lateral raise- 3x12
Side raise- 3x15

Tues- Back/Bis/Traps

Back
Deadlift- 5,5,3,1
Widegrip pullups: 5x4-5 Bw reps
T-Bar rows- 4x8
Close grip pulldowns- 4x12
Back fly’s- 3x15

Traps
German Volume standing shurgs ss/ with 1 arm shrugs- 5x10

Bi’s
BB Curl- 5x10
Preacher curl- 3x12
Seated Incl DB curl- 4x10

Wed- repeat of sun
Thurs-repeat of mon
Frid- repeat of tues

Sat- Day off whoo hoo!!

Supplements- Daily multi vitamin, fish oil, lysine and before I go to bed ZMA

I want to get big, trust me I’m putting in about two hours a day working my ass off in the gym, and eating cleaner than the top of Mr. Clean’s head. Am I just not eating enough, working out too much, effin up on supplements, not enough rest… Any and I do mean ANY adice is appreciated.

2

A bit confused. You say you’re an endomorph, yet you only weight 205 at 6 feet? Have you weighed more or less in the past? Do you have any bodyfat numbers?

Yikes! You’re eating enough veggies to open a produce department. Assuming you’re drinking enough water, that would swell your gut to godawful proportions.

You say your goal is 230 - 240 BW - are you sure you didn’t mean ectomorph?

3

Edit: I need to start reading the full post before I answer. That would probably be intelligent.
That being said,
Your physical appearance should not be the chosen area of genetic import with which to take offense, judging by the opening paragraph.

4

Post some photos instead of spewing all that negativity.
Then we might determine potential weak points and find ways to improve them.

5

The first two sentences encouraged me to stop reading. Before you do anything else, change your attitude. K? Thanx.

6

You eat healthy food but you are eating too much of the wrong shit. You might want to consider a higher protien/low sugar diet with some healthy fats. Oh, and the negativity aint gonna get you nowhere!

7

Apparently “bulk” now just means eat a lot and has nothing to with with training like you are insane.

I can see why it works for some and not others…and it isn’t exactly because of simply food choices.

if you train like an “average person” expect “average or below average” results.

The really big guys look that way because they don’t train like 98% of the other people in the gym lately…and then they go home and eat a horse.

8

In the past few days we’ve seen a “hopeless ectomorph”, a “classic mesomorph”, and now a “cursed endomorph”.

I like this variety.

9

Well boyz this is my first post, and I reckon I got a little carried away, that being said a little history when I was 17 I stood 5’ 10 and weighed 240 and was pretty close to 24% BF, I dropped alot of weight and got down to a 170 I was 18 and grew to 6’. It’s about a month but my last BF (measured by calipers was around 15%) All Im looking do to here is find a way to add good quality mass without adding a fuckton of foundation stone to my pyramid. Ya’ll have the exp and the knowledge and I come here with the attitude (much more pos. I assure) and will to learn. I’ll post pics tommorrow.

10

Is it that important to work on getting that much bigger right now? It sounds like you’re concerned with the way you look as far as the fat you carry, so why not try to lean out and then slowly gain mass/strength? I think that just from what you’re saying this would be the most beneficial route…

11

[quote]Tyrus63 wrote:
Is it that important to work on getting that much bigger right now? It sounds like you’re concerned with the way you look as far as the fat you carry, so why not try to lean out and then slowly gain mass/strength? I think that just from what you’re saying this would be the most beneficial route…[/quote]

He’s 15% body fat. Unless you know something else not stated, his body shape would have more to do with his muscles or lack there of than getting leaner.

12

I feel like there’s a different thread on bulking everyday… There needs to be a new sticky on bulking in both the beginners and bodybuilding section.

13

your problem…you have a pretty soft ass training split.

real soft

14

boo fucking hoo. If you dont want to look like a pyramid, do more shoulder work!
Overhead press like a beast! behind the neck push press too! more than once a week
get good at pullups, develop epic lats so wide, you could base-jump naked

also loose BF

15

[quote]caveman101 wrote:
boo fucking hoo. If you dont want to look like a pyramid, do more shoulder work!
Overhead press like a beast! behind the neck push press too! more than once a week
get good at pullups, develop epic lats so wide, you could base-jump naked

also loose BF[/quote]

Nice, what would you suggest rep range to be on overhead and behind the neck

16

[quote]Bloodbayne3 wrote:

[quote]caveman101 wrote:
boo fucking hoo. If you dont want to look like a pyramid, do more shoulder work!
Overhead press like a beast! behind the neck push press too! more than once a week
get good at pullups, develop epic lats so wide, you could base-jump naked

also loose BF[/quote]

Nice, what would you suggest rep range to be on overhead and behind the neck[/quote]

This is not a question a lifter with two good years under their belt has to ask!!!
At your current weight…What is your best triple with a bar? What is you best triple with D.Bells? If your strength level is poor the rep range won’t matter.

17

[quote]BlueCollarTr8n wrote:
This is not a question a lifter with two good years under their belt has to ask!!!
[/quote]

Lol, BlueCollar, this thread has now introduced you to 95% of people with two years of “good lifting.”

18

[quote]BlueCollarTr8n wrote:

[quote]Bloodbayne3 wrote:

[quote]caveman101 wrote:
boo fucking hoo. If you dont want to look like a pyramid, do more shoulder work!
Overhead press like a beast! behind the neck push press too! more than once a week
get good at pullups, develop epic lats so wide, you could base-jump naked

also loose BF[/quote]

Nice, what would you suggest rep range to be on overhead and behind the neck[/quote]

This is not a question a lifter with two good years under their belt has to ask!!!
At your current weight…What is your best triple with a bar? What is you best triple with D.Bells? If your strength level is poor the rep range won’t matter.
[/quote]

Fair enough, triple w/ bar 135, triple w/ DB- 65

19

[quote]Bloodbayne3 wrote:

[quote]BlueCollarTr8n wrote:

[quote]Bloodbayne3 wrote:

[quote]caveman101 wrote:
boo fucking hoo. If you dont want to look like a pyramid, do more shoulder work!
Overhead press like a beast! behind the neck push press too! more than once a week
get good at pullups, develop epic lats so wide, you could base-jump naked

also loose BF[/quote]

Nice, what would you suggest rep range to be on overhead and behind the neck[/quote]

This is not a question a lifter with two good years under their belt has to ask!!!
At your current weight…What is your best triple with a bar? What is you best triple with D.Bells? If your strength level is poor the rep range won’t matter.
[/quote]

Fair enough, triple w/ bar 135, triple w/ DB- 65[/quote]

Get stronger.
Post pics.

20

So if that’s supposed to be your bulking diet, it doesn’t look too good. You only have carbs at lunch and it’s only 1.5 of sweet potatoes. If you truly want to bulk, you need to up your carbs. Looks like you have enough fat from your irish butter. Your protein looks pretty decent.

But honestly if you’re up set with your “pyramid” shape, then why don’t you lean instead of bulk? Up your cardio and lose some of the fat. After this you can start bulking. It’s not about your supps dude. Just train like a maniac and eat good quality food. It’s not rocket science.