This thread is dedicated to my Bulking for Endomorphs book, which can be downloaded for free here:
www.bulkingforendomorphs.com
Bulking For Endomorphs
Gain Lean Body Mass!
When Derek Charlebois and Team Scivation set out to write a book on how the naturally "bulky" can gain "bulk" in the form of lean body mass (LBM), it was something that no one had ever tackled before.
The minds of Team Scivation including Chuck Rudolph, MEd, RD, Scivation Director of Research and Development and pioneer of the infamous Cut Diet and Marc Lobliner, President of Scivation got together with training expert and Director of Team Scivation, Derek Charlebois for this groundbreaking book made especially for Endomorphs!
In Bulking For Endomorphs, Derek will outline exactly what needs to be done by Endomorphs to effectively trick their genetics into packing on slabs of lean mass without the fat by using advanced diet, training and supplement strategies.
If you are an Endomorph looking to pack on as much lean mass and as little fat as possible, download Bulking For Endomorphs now and read on to learn how you can achieve the lean, hard physique you have always dreamed of!
Table Of Contents
Chapter 1 - Introduction
Chapter 2 - Phenotypes: What Makes an Endomorph an Endomorph
Chapter 3 - Glucose Uptake, Insulin Sensitivity
Chapter 4 - Insulin and Fat Oxidation
Chapter 5 - Carbohydrate, Calorie, and Insulin Management
Chapter 6 - The Importance of Year Round Cardiovascular Training
Chapter 7 - Using Dietary Supplements to Fight against Your Genetics
Chapter 8 - Recommended Weight Training Program
Chapter 9 - Putting Everything into Action
Chapter 10 - High Performance Food List
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07-19-2007, 10:16 AM #1
- Join Date: Sep 2001
- Location: Michigan, United States
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- Rep Power: 1018845
Bulking for Endomorphs Thread- Post all questions and comments here
Last edited by Beast; 09-07-2007 at 11:55 AM.
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07-19-2007, 10:24 AM #2
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07-19-2007, 10:35 AM #3
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07-19-2007, 01:00 PM #4
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07-20-2007, 11:54 AM #5
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
If I feel that I am not putting on weight. Or kinda just stuck.
On my off days I would just include more fruits and veggies to increase the calories?
And on my on day. Would it be optimal to take in 1cup oats, 1 scoop CASEIN powder and 2tbsn natty pb. Or would it be more optimal to take whey as the pro source as opposed to casein?
ALSO which would be the best method for the pre/during/post workout shake? Xtend/WPI/WPC or Xtend/Primal EAA? Especially when in a calorie surplus. Or would xtend be fine by itself.
One last question. sometimes I find myself not being able to eat a whole meal. What would be better for a protein shake to replace a meal? casein powder or whey powder /w natty pb + veggiesThe Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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07-20-2007, 12:00 PM #6
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07-21-2007, 03:23 PM #7
hows this for my meals?
meal 1
1 scoop whey protein
1 cup carb countdown milk (50cal/3gcarb)
1 1/2 cup fiber 1
10 almonds
meal 2
chicken breast
1 cup broccoli
10 almonds
meal 3
chicken breast
1 cup broccoli
10 almonds
meal 4 (pre-workout)
chicken breast
1 cup oatmeal
10 almonds
meal 5 (post-workout)
1 scoop whey protein
1 cup oatmeal or 8oz sweet potatoe
10 almonds
meal 6
chicken breast
1 cup broccoli
10 almonds
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07-21-2007, 03:34 PM #8
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
other then the fact that your missing fruits in some of your meals and carbs in your first meal it looks good.
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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07-21-2007, 04:21 PM #9
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07-21-2007, 04:23 PM #10
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
yes he did
where on the internet can I get this fiber 1. I don't see it on bb.com.
How much carbs per serving vs fiber per serving is there? I'm actually curious as I might be able to use this **** to try and stay lean next time I go oversea's.The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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07-21-2007, 04:29 PM #11
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07-22-2007, 06:19 AM #12
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07-22-2007, 08:23 AM #13
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07-22-2007, 09:42 AM #14
hows this for my meals?
meal 1
1 scoop whey protein
1 cup carb countdown milk (50cal/3gcarb)
1 1/2 cup fiber 1
10 almonds
meal 2
chicken breast
1 cup broccoli
10 almonds
meal 3
chicken breast
1 cup broccoli
10 almonds
meal 4 (pre-workout)
chicken breast
1 cup oatmeal
10 almonds
meal 5 (post-workout)
1 scoop whey protein
1 cup oatmeal or 8oz sweet potatoe
10 almonds
meal 6
chicken breast
1 cup broccoli
10 almonds
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07-22-2007, 09:59 AM #15
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07-22-2007, 10:03 AM #16
- Join Date: Sep 2004
- Location: North Reading, Massachusetts, United States
- Age: 52
- Posts: 7,658
- Rep Power: 1590
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07-22-2007, 10:03 AM #17
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07-22-2007, 11:09 AM #18
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
This may be going overboard.
But I was wondering. Sunday is my off day (no cardio no weights)
Would it be beneficial too
-Consume 2 scoops Xtend /w each meal (6 meals)
-Put 6 scoops Xtend in gallon jug
-No XtendThe Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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07-24-2007, 08:03 AM #19
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07-24-2007, 08:04 AM #20
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07-24-2007, 08:18 AM #21
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07-25-2007, 09:17 AM #22
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07-25-2007, 11:48 AM #23
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07-25-2007, 11:49 AM #24
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07-26-2007, 04:06 PM #25
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
on my bottle of primaforce insopro-r it says it has the nutrient partitioning effect.
HOWEVER in the book bulking for endo's it says that ALCAR (primaforce alcalean) has the nutrient effect, but fails to say that on the bottle.
Is this an error in the book? Or do both of these supplement have nutrient partitioning effects.
What's the deal?The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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07-27-2007, 05:23 AM #26
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07-27-2007, 05:28 AM #27
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07-27-2007, 05:58 AM #28
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018845
www.bulkingforectomorphs.com
It is out!!!
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07-27-2007, 06:03 AM #29
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07-28-2007, 02:58 PM #30
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4942
I've added a 7th meal to my diet. This 7th meal is a preworkout carb meal.
my supplements with each meal are...
OLD
M1(carb) - insopro-r, alcalean, sesaminoil (1G)
M2 - fish oil(2caps), maxcla(2caps)
M3 - sesaminoil (1g)
M4 - fishoil(2caps), max cla(2caps)
M5(carb) - insopro-r (1cap), alcalean(1cap), seaminoil (1g)
M6 - fishoil(2caps), maxcla(2caps)
NEW
M1(carb) - insopro-r, alcalean, sesaminoil (1G)
M2 - fish oil(2caps), maxcla(2caps)
M3 - sesaminoil (1g)
M4 - fishoil(2caps), max cla(2caps)
M5(carb) - insopro-r(1cap), alcalean(1cap),fish oil(2 cap), seaminoil(1g)
M5(carb) - insopro-r (1cap), alcalean(1cap), seaminoil (1g)
M6 - fishoil(2caps), maxcla(2caps)
would this be optimal or you got a better suggestion?The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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