Any Endomorphs out there?

Biker Chick · 08-31-2006, 10:40 AM

What works for you? I'm about 10 weeks out from a bb comp and seem to have hit a plateau. I think I have gotten my calories way too low which slows my metabolism to a crawl. I'm also the freaking cardio queen - lots and lots of cardio, but that's what takes fat off me. I took my first cheat meal in over 13 weeks this past Sunday and slightly increased my calories, mostly carbs, to see if that will push me through the plateau. So far, I think it might be working, as I'm starving 24/7.

If it were a matter of eating less, I'd do it, but sadly, that doesn't work for me.

Just curious if there are any other endomorphs out there and what your tricks of the trade are?

amcrnilovic · 08-31-2006, 10:50 AM

Quote:

Originally Posted by Biker Chick

What works for you? I'm about 10 weeks out from a bb comp and seem to have hit a plateau. I think I have gotten my calories way too low which slows my metabolism to a crawl. I'm also the freaking cardio queen - lots and lots of cardio, but that's what takes fat off me. I took my first cheat meal in over 13 weeks this past Sunday and slightly increased my calories, mostly carbs, to see if that will push me through the plateau. So far, I think it might be working, as I'm starving 24/7.

If it were a matter of eating less, I'd do it, but sadly, that doesn't work for me.

Just curious if there are any other endomorphs out there and what your tricks of the trade are?

I am in the same boat. I am not and endomorph. I am a combination of all three body types. I can't put muscle or size in my arms to save my life yet when I do a bulking diet, it all comes on in my midsection. I have thin long limbs and a wide trunk. My cals are low and I do cardio pretty much every day (30-45 min) and I am only going down maybe 1/2 lb per week. I only have five weeks and I would like to be maybe 5 lbs less than now. I am hoping a lot is water and the depletion week will take at least 3 lbs.

Maybe you can try carb cycling if you have not already.

Biker Chick · 08-31-2006, 11:28 AM

Thanks for the response.

I am an endomorph through and through. I do cycle my carbs between Hi, Medium, and Low days. Cardio . . gosh . . I'm doing a lot - about 40-50 minutes 7 mornings a week and 30 minutes 4 nights. I mix it up quite a bit - some steady state, some HIIT, some sprint work, some stadium stairs, and sometimes just walking on an incline . . . because I'm about ready to drop!

amcrnilovic · 08-31-2006, 11:46 AM

Quote:

Originally Posted by Biker Chick

Thanks for the response.

I am an endomorph through and through. I do cycle my carbs between Hi, Medium, and Low days. Cardio . . gosh . . I'm doing a lot - about 40-50 minutes 7 mornings a week and 30 minutes 4 nights. I mix it up quite a bit - some steady state, some HIIT, some sprint work, some stadium stairs, and sometimes just walking on an incline . . . because I'm about ready to drop!

Wow, that is a boat load of cardio for 10 weeks out. Maybe you better cut that back some or you will (or may already have) adapt to that level and then what will you do when you are 4 weeks out? 14 hours per week? You will lose so much muscle after all the hard work. Try cutting out the night sessions for now and see what happens. I used to do a lot more cardio and was a lot heavier. I hired a trainer and cut down the cardio and increased the weight training intensity and volume and my fat/weight started to drop.

Trapzillaoo7 · 08-31-2006, 12:38 PM

Josh is a good friend of mine. He is a total endo. He had some major struggles dieting down. I'm sure he'd be willing to lend a hand!

http://www.bodybuilding.com/fun/trans69.htm

Brian

Biker Chick · 08-31-2006, 03:00 PM

Quote:

Originally Posted by amcrnilovic

Wow, that is a boat load of cardio for 10 weeks out. Maybe you better cut that back some or you will (or may already have) adapt to that level and then what will you do when you are 4 weeks out? 14 hours per week? You will lose so much muscle after all the hard work. Try cutting out the night sessions for now and see what happens. I used to do a lot more cardio and was a lot heavier. I hired a trainer and cut down the cardio and increased the weight training intensity and volume and my fat/weight started to drop.

Trust me . .I'm not a big fan of cardio, but that's what works for me. I load up on BCAA's during and after and I haven't noticed much muscle loss. If I cut back my cardio, I have to cut back my calories . . then my metabolism tanks . . . . I've tried it. . . .. Italian genetics suck! ha ha

Biker Chick · 08-31-2006, 03:01 PM

Quote:

Originally Posted by Trapzillaoo7

Josh is a good friend of mine. He is a total endo. He had some major struggles dieting down. I'm sure he'd be willing to lend a hand!

http://www.bodybuilding.com/fun/trans69.htm

Brian

Thank you!!! I will definitely contact him.

MASTER175 · 08-31-2006, 03:23 PM

try a keto diet- it works well for endo's

amcrnilovic · 09-01-2006, 11:23 AM

Quote:

Originally Posted by Biker Chick

Trust me . .I'm not a big fan of cardio, but that's what works for me. I load up on BCAA's during and after and I haven't noticed much muscle loss. If I cut back my cardio, I have to cut back my calories . . then my metabolism tanks . . . . I've tried it. . . .. Italian genetics suck! ha ha

Oh darn, I am Italian too! If that much cardio works for you and you don't lose muscle, then keep it the same. Different things work for different people. You don't want to slow down you metabolism! Well, it will slow during dieting but you want to keep the slowdown to a minimum

freedom_myth · 09-18-2006, 01:37 PM

have you started your own workout thread/log here yet?

Biker Chick · 09-18-2006, 07:10 PM

Quote:

Originally Posted by freedom_myth

have you started your own workout thread/log here yet?

not yet - too busy prepping for a show in 7.5 weeks. I'm doing a version on Lyle McDonald's Ultimate Diet 2.0 - working like a charm!

freedom_myth · 09-18-2006, 10:18 PM

Quote:

Originally Posted by Biker Chick

not yet - too busy prepping for a show in 7.5 weeks. I'm doing a version on Lyle McDonald's Ultimate Diet 2.0 - working like a charm!

yeah, i'm kind of on a "McDonald's" diet right now myself.

are you sure you are and endo and not a meso with a healthy appetite for spaghetti and lasagna???

and i meant to ask in that other message... is that your bike in the pic? details?

Jarhead_79 · 09-19-2006, 06:16 AM

I am now 214 and at 6.4%. I need to lose at least 2.4% body fat. I am only 5'10" and so I am pretty muscular, defined and hard. My remaining body fat is a light coating on mostly my lower abs and low back. Every other part of my body is very lean, hard and defined well. I have great muscle separation I have increased my cardio to 1 hour per day, 30 min in the morning and 30 minutes at night. I just do not like the idea of more than 1 hour of cardio. I have worked too hard to develop the muscle I have to lose it in the end. I have seen too many people trying to get off that last little bit of body fat in the last 4 week who just lose size. They dont even rid themselves of that last bit of BF. They are just a smaller version of themselves. I am sticking to my plan of the 1 hour total per day. I will get as lean as I can in the next 4 weeks. I came in at 3.8% when I won the state masters at 200 lbs. I had body fat on the lower abs as close as 2 weeks out last time. I DID NOT increase my cardio even though I was freaking out. It was gone in the last 2 weeks. Subtle changes make BIG differences over time. We can monitor and control subtle changes. If we make big changes to the plan, some times adverse effects cannot be fixed in time. I think body fat loss should be controlled by 10% cardio and 80% by diet. Otherwise we will potentially lose lean weight over time. Just my own opinion. I have 2 shows coming back to back. Best wishes to all. Consistency is the key.

Biker Chick · 09-19-2006, 06:38 PM

Quote:

Originally Posted by freedom_myth

yeah, i'm kind of on a "McDonald's" diet right now myself.

are you sure you are and endo and not a meso with a healthy appetite for spaghetti and lasagna???

and i meant to ask in that other message... is that your bike in the pic? details?

LOL - no spaghetti nor lasagna much to grandma's dismay.

Nope - I'm a true endo through and through - just ask Layne or Cytrainer. I'm about as strict as anyone can be 'on-season' - I do need to be a better girl in the off season.

Having said that, I've started a diet and training regiment very similar to the Ultimate Diet 2.0 and it's working - YIPPEE - it's extreme for sure, and I'm busting my hiney - but having very good success . . . FINALLY!

Thanks for the feedback Jarhead. One of the traits of an endo is the need for a whole mess of cardio with the ability to hold on to lean mass - that's me. However, I sure want to do as little as possible. I'm now doing 5 mornings of 16 minutes balls-to-the-wall, followed by 40 minutes of moderate/ high moderate cardio and 1 evening of 30 minutes steady state. My workouts are intense - lots of supersetting, not much rest - seems to be working. Best of luck in your shows. What shows are you doing?

Jarhead_79 · 09-20-2006, 06:26 AM

Hey Biker:

Thats not a lot of cardio. I do 1 hour per day of intense cardio. I do 30 minutes elyptical after the 5am training session and then 30 minutes in the evening after the pm session, 7 days per week. Both cardio sessions are BTW. I'll do 4.5 miles on the elyptical at levels 12 and then 30 minutes on the upright bike which shows 11-12 miles in 30 minutes on level 14. They are both ball busters. When you said a lot of cardio I thought you meant 2+ hours per day 7 days per week. I see a lot of the Parillo belivers do that ands watch them shrink the last 4 weeks.

I have won the local city show and our state show. I won the state show 4 years ago. It took me 2 tries. I was 200 pounds and at 3.8%. I am 5'10". I am 214 this time and expect to come in at 205 with the last bit of fat off and water out. I was getting stale and watching the dust collect on my trophies so I am at it again. I never quit the training, I had simply relaxed the diet on the weekeknds. I got bored and needed some stimulation inmy life.

I am doing 2 shows back to back. One is our city championshp again and the other is an invitational "Classic." I have to fly to get top the classic show. I would prefer not to say where to protect the innocent. Ha ha. Lets just say I live in a state with the largest number of vets and bikers per capita in the USA. I'll let you work on that one.

I am at 5.8 % last time tested. I need to get sub 4% since I am not doing masters. I could easily win the masters at both shows but I like to beat the young studs. I get to show off muscle maturity (density, vascularity and separation)

Best wishes to you. Train hard and do what your body needs. Sounds like you know the answers to that. Take charge out there and believe in yourself. Judges know whether competitors think they look good.

Biker Chick · 09-20-2006, 07:09 PM

Thanks Jarhead.

Actually, before starting this new program (UD 2.0 knock off) I WAS the cardio queen - I was doing 7 mornings of 50 minutes and 5 nights of 30-40 minutes - mostly moderate / Hi intensity, and a fair amount of HIIT. I was alternating between jogging, sprinting, elliptical, step mill, stadium stair running, sprinting on a track, etc. I was pounding the crap outta myself. So, as calories were lowered and activity went up, my metabolism tanked. And, sadly, merely lowering calories wasn't getting the job done, that was tanking the metabolism as well.

So . . with fingers crossed . . . the drastic carb/calorie restriction along with depletion workouts then the huge carb up and power workouts seem to be doing the trick. Stay tuned . . . .

Best of luck in your back-to-backs . . . hhhmmm . . . "classic" . . . gotcha!

Keep us updated on your progress.

bc

FittGrrl27 · 09-20-2006, 07:47 PM

Quote:

Originally Posted by Biker Chick

Thanks for the response.

I am an endomorph through and through. I do cycle my carbs between Hi, Medium, and Low days. Cardio . . gosh . . I'm doing a lot - about 40-50 minutes 7 mornings a week and 30 minutes 4 nights. I mix it up quite a bit - some steady state, some HIIT, some sprint work, some stadium stairs, and sometimes just walking on an incline . . . because I'm about ready to drop!

Im an endo-meso (but more endo than anything).... I get to a point when Im dieting that my body basically says f-u and stops burning fat and starts eating away at my muscle... The only thing I would recommend (depending on your conditioning) would be do give yourself some high and low days with your diet. Normally what I do is increase my carbs on days that I dont train- which are Wed and Sun. These days I would add 100g of yams to Meals 2 and 3 while keeping my other meals the same. The other days of the week are kept the same (low carb). Another thing you could try would having cheat meals on a more consistent basis.... Im really just makin shots in the dark cause I dont know what your diet/cardio/condition is like right now....

Hope that helps!

Biker Chick · 09-21-2006, 05:12 PM

That does help - thanks - and it's essentially what I'm doing now . . and it's working!

The other thing that is really helping is I'm taking a lot of BCAA's - Xtend - to help retain LBM - good stuff!

Oh, and I'm inside of 8 weeks - no cheats for me . . . but after the show . . . . CHOCOLATE CHIP COOKIE TIME!!!!!!!

BigDude201 · 09-26-2006, 12:20 AM

I just want to say that this is an encouraging thread for me. I've been doing 5-7 hours of cardio a week and limiting calories to between 1200 and 1500/day. With that I've been able to drop almost 2 pounds per week, but it has been frustrating to me. It's good to hear others who are in much better shape than me struggling with the same thing. Good luck with the show BikerChick & you too Jarhead.

Biker Chick · 09-26-2006, 06:31 PM

Thanks Big Dude! I will say, though, if you are a true endo, we don't normally do well on low calories. You may want to consider upping your calories and upping your cardio if you hit a plateau. Best of luck!

BigDude201 · 09-27-2006, 12:40 AM

Thanks BikerChick. I'll keep that in mind. Everything that I've looked at include a test on this site says that I'm pure endo. I'll keep the calories in mind, but if I go at a higher level, I pack on the pounds. I did hit a plateau and increased the intensity of the cardio and that got me losing again. I'm doing 3 hours of weight training also and with a family, it's hard to find more time for cardio than I'm doing now. I'm hoping to increase my protein ratio somewhat based on what I've been reading. Maybe that will help. Thanks for the advice.

freedom_myth · 11-22-2006, 11:10 PM

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Vadim Beliaev · 11-23-2006, 07:02 PM

Cardio, and cycling calories when you feel your metabolism slowing down. Also, us endos really need some time to get ready, ive started at 6 months out recently, and intend to diet down SLOWLY, without drastic measures. Max 1 lb/week maybe even less. A big plus is that unlike ectos we dont really have to worry about losing lean tissue so much, so cardio on an empty stomach works really well IMO.

Vadim Beliaev · 11-23-2006, 07:08 PM

Cardio, and cycling calories when you feel your metabolism slowing down. Also, us endos really need some time to get ready, ive started at 6 months out recently, and intend to diet down SLOWLY, without drastic measures. Max 1 lb/week maybe even less. A big plus is that unlike ectos we dont really have to worry about losing lean tissue so much, so cardio on an empty stomach works really well IMO.

alohafitness · 11-30-2006, 11:44 PM

Quote:

Originally Posted by Vadim Beliaev

Cardio, and cycling calories when you feel your metabolism slowing down. Also, us endos really need some time to get ready, ive started at 6 months out recently, and intend to diet down SLOWLY, without drastic measures. Max 1 lb/week maybe even less. A big plus is that unlike ectos we dont really have to worry about losing lean tissue so much, so cardio on an empty stomach works really well IMO.

Yep, exactly.
I am the poster child for "endo"--a female, 5'9.5"/184lbs./18%bf/size 8-10, I would say I am "built like a brick sh*thouse"--au naturel. I compete in NPC figure. In the past I have dieted down so hard and so long that I lost muscle. Like, NO carbs or fat, just white fish and veggies for about 8 weeks pre-comp except for a carb-up one day a week, coupled with 2 hours a day of HIIT cardio (such as spinning class). I focused too much on weight in the past. This time, I've been dieting since July and doing 2-a-days for the last 2 months, but at a moderate intensity (walking @ steep incline) and I do re-feed days where I'll eat a big steak or extra oatmeal, etc. It's working well for me--I'm 13 weeks out from my goal and I still have stamina and I like my look, muscles are full and everything is real tight (whereas usually I am SO depleted my skin sags off of me!) I actually have experienced cravings and lethargy really bad this week, so I decided to cheat today cuz I tend to plateau and that tends to do the trick (albeit I rarely cheat and it's bittersweet--my stomach hurts and I'm bloated!)
I think for people like us, we just have to keep a clean diet year-round and not do comps too close together--in order not to "burn out" our metabolisms and our CNS from all the cardio and deficit dieting. Cheating should should always be strategic and with less "abandon" than other people, and being on-point with the right combination of cardio is key for me as well.

freedom_myth · 12-25-2006, 11:25 AM

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HerveDuchemin · 12-25-2006, 12:01 PM

Quote:

Originally Posted by Biker Chick

What works for you? I'm about 10 weeks out from a bb comp and seem to have hit a plateau. I think I have gotten my calories way too low which slows my metabolism to a crawl. I'm also the freaking cardio queen - lots and lots of cardio, but that's what takes fat off me. I took my first cheat meal in over 13 weeks this past Sunday and slightly increased my calories, mostly carbs, to see if that will push me through the plateau. So far, I think it might be working, as I'm starving 24/7.

If it were a matter of eating less, I'd do it, but sadly, that doesn't work for me.

Just curious if there are any other endomorphs out there and what your tricks of the trade are?

I'm an endomorph. Find the exact amount of carbs that keep you full and let you keep pulling off bodyfat, and then don't go above it. When I was dieting down, I could have up to 180g of complex carbs split up throughout the day, along with 35g simple, postworkout, to stay full and keep leaning down. I got to about 7% that way. After that, I had to cycle carbs, 1 day 210g, 1 day 100g, 1 day 50gm, 1 day 50 or less, then back up to 210.....cycling over and over. After the carb cycling, I noticed the cheat day helped a great deal to restore my pump and get vascular. I'm sure on the cheat day my carb intake would be way over my 210g limit, but after the carb cycling, it didn't matter (unless I did it 2 days in a row, on the second day I lost all my definition and bloated up). Then on the low days, I would still be lean, but very flat and non-vascular.

Can you list your current diet?