Endomorphs - struggles in bodybuilding and dieting

[animal1991]

I've been doing some research and since Endomorphs have a hard time losing fat, I've been wondering what have been your struggles in your bodybuilding career as an Endomorph?

Especially dieting... How low have you gone to get super ripped (6-8% bodyfat)? I've read some guys go as low as 1300 kCal.

Only serious answers please...
Would like to hear from you guys?
Thanks

[MONSTER_TRICEPS]

Put the fucking fork down fatso's. 

[phreak]

maintenance is 1800 kcal max. Anything over that and I gain weight rapidly. Cutting is sub-1500 for a slow cut, sub 1200 for a bit faster.

[JasonH]

Eat less, move more.

[animal1991]

But how do you explain then for instance an "ecto" that weighs 165lbs and needs to eat 5000+ cals to gain mass, and an "endo" of the same weight who only needs to eat for example 3000 cals?

[animal1991]

maintenance is 1800 kcal max. Anything over that and I gain weight rapidly. Cutting is sub-1500 for a slow cut, sub 1200 for a bit faster.

What's your weight and height?

[phreak]

What's your weight and height?

1.79 (5'11"), currently weighing around 93 kg (204).

[animal1991]

1.79 (5'11"), currently weighing around 93 kg (204).

I'm almost the same. 1.86 and 109kg. I'm probably around 12-15% bodyfat... What's your diet like at the moment?

[phreak]

I'm almost the same. 1.86 and 109kg. I'm probably around 12-15% bodyfat... What's your diet like at the moment?

Almost a constant keto. Not because I want to, but if I have only 1800 kcals to play with, then after getting enough protein (250-300 g/d) and essential fats (about 200 kcal) there's hardly room left for anything else. And since I do like to eat meat and eggs a bit as well, I get saturated fats from those which also add to the caloric total.

For those reading this and saying I should increase my carbs to burn the fat more efficiently: no. Tried it, and gained 7 kg in 10 days. All fat. Never again.

Also: moving more? I lift weights 2-4x per week, and bicycle 10 minutes 20x per week. Not a marathon runner, but I get my exercise in. Adding SST for 2 hours every day just isn't worth it to me.

[phreak]

"ectomorphs" are notorious for misjudging their calorie intake.

they eat 5000 one day and then go back to eat like 13year old girl for the rest of the week.

put a 165 lbs guy on diet of 5 large pizzas every day for 3 months and see if hes still 165lbs after that.

also thell him not do fuck all but lay on a sofa.

Agreed. Or they base how much they eat on what they prepare/order, not on what they actually shove in their tiny beaks.

[phreak]

hey but thats not bad actually.anyone who thinks 1800cals id low for a diet to get into single digits should consider the following.

troy alves, who has a ton of active mass(muscle) on his tiny frame, diets on 2000cals and he does train twice a day and cardio and is on more drugs than gymrat most likely.

to get to 12% is one thing, thats kinda easy on steroids.

to get to 10% is already another thing.

to get to 8% is very hard.

to get below 8% is hell, hunger will become your permanent partner.

to call somebody endomorph just because he has to go as low as 1200cals to get shredded is insane.

and yeah, im so sick of socalled ectomorfs saying how much they eat, when they really dont and they havent even tried for a year.
muscle gains dont fall from the blue sky they come with loads of food and drugs and time.

ectomorfs simply have small frame and small stomachs, thats it.endomorph have big frames, big stomachs and maybe bigger apetite.

both only need slight adjustments to get where they want.

the determining factor of metabolism is first and foremost how much muscle is on a frame.yes some ectomorfs have more muscle than some endomorphs and therefore a fast metabolism.

wheneever i hear any morphs labels being thrown around i know its all excuses for something.

alves diets at 2000clas, dexter jackson on 2500 i read, wtf do people expect, they can go to gym 3 times a week and eat 3000cals and look anything similiar to them?

I mostly agree with you. But according to all nutritionists worldwide, my maintenance should be well over 2500, if not slightly above 3000. So barely maintaining at 1800 does seem exceedingly low. And at 1500 I lose fat at about 0.5 kg per month -- if I don't cheat one single meal.

So maybe everyone is fat because the standard model (2000 for women, 2500 for men) is beyond retarded.

[animal1991]

I mostly agree with you. But according to all nutritionists worldwide, my maintenance should be well over 2500, if not slightly above 3000. So barely maintaining at 1800 does seem exceedingly low. And at 1500 I lose fat at about 0.5 kg per month -- if I don't cheat one single meal.

So maybe everyone is fat because the standard model (2000 for women, 2500 for men) is beyond retarded.

Yes, every individual differs and that is a very rough guideline.

[Borracho]

uh i diet at 1500cals and am not endomorph, all this morph thing is bs, a difference of couple hundred cals throughout the spectrum.

dieting is nothing to do with endomorph, how fast a diet goes is determined by how much muscle you have.

here is how you do a diet, you go on steroids and then starve yourself while eating enough of protein.

for some itll take 8 weeks to get in shape, for some itll take 6motnhs.it depends on how much muscle theyre holding and how good or bad theyre in shape before starting the diet.

there is no such thing like cant lse weight, esp on drugs.getting to 6-8% is not easy for anyone and is certainly no walk in the park.
willpower and sacrifice will get anyone there, on the right drugs.

dieting as natty is pointless.

hope this helps

I agree with everything you've said here.

[Donny]

Regarding your cardio, move as much bodyweight as possible. This means not sitting on a bike but walking 1 hour 5 times a week and when you can walk/jog and later jog. If i was you i would train 5 days a week and everyday after my workout WALK. Donīt sit and think too much about all the "MAYBES" of training just do it !

[CalvinH]

Put the fucking fork down fatso's. 

 

[Donny]

must admit i nearly pissed my pants at this too--

[arce1988]

  get used to deprivation

[Man of Steel]

Put the fucking fork down fatso's.  

Most foods that keep endomorphs fat aren't eaten with a fork.  Pickin up a fork and eating foods that require one might actually help them lose lbs.

[Metabolic]

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