Contest Prep for Endos - How Much Time Do You Do?

[SeeSpotLearn]

Do all my fellow Endomorphs...

How much cardio do you do per day?

How do you run your carb, fats, and proteins?

[PTmuscle]

Do all my fellow Endomorphs...

How much cardio do you do per day?

How do you run your carb, fats, and proteins?

Speaking from experience here! Right now I'm 11 1/2 weeks out I'm doing four 20 minute LISS sessions and 2 HIIT sessions... carbs right now are ~180g, ~270g PRO, and ~50g FAT.... My carbs look high right now but I stayed leaner this offseason and so I'm able to lean out on higher carbs.... Last prep I took 'em down to about ~70 g a day

[Driven]

I can do upto 2 hrs, but I enjoy cardio and sometimes too much, playing the ps3 while on the stair master or watching nba.tv on the cross trainer makes cardio very enjoyable!

[richieg6]

TOOK ME 20 WEEKS , to get from 17.3% bf to 5.2% ,, i carb cycled after the 1st 6-8 weeks ,,

[Shredd]

Do all my fellow Endomorphs...

1 - How much cardio do you do per day?

2 - How do you run your carb, fats, and proteins?

1 - as little as possible

2 - carbs: moderate to low (350-150g/day), protein: moderate to high (275-325g/day) and very low fats (less than 30g)

[DrSalomon]

shredd, are u an endomorph? Seespotlearn, to answer your original question keeps protein high around 300, fasts moderate around 100, and carbs moderate to low so anywhere from 100-300, u might wanna do 300 on leg day just so you have more energy. as far as cardio you u can do pretty much as much cardio as you want. start out with 45 mins/day and work up to two 45-minute sessions per day of moderate cardio. you can always do more intense cardio like a spin class or even the stairmill fast. cardio never kills an endomorph like it would an ectomorph

[Yianni54]

Shredd

do you find low fat is better for an ends rather than low carb?

[proteinshake03]

Being an endo I like to diet longer to try and hold onto as much muscle as possible and slowly ease into it. Cardio for me is usually 20-40 minutes max at low intensity. And as far as macros every single endo"s is still going to vary regardless. But I tend to keep proteins and fats higher with moderate carbs and cycle them.