Purpose of BulkUp Blog

Hello Everyone,
The purpose of this blog is to keep track of how a lean guy like me manage to bulk up. It was in the midst of my ICT that I've a expert in this field to guide me along.

If you are one of the many who is looking to make a transformation from one body type to another, let me say it will be a tough journey – But entirely possible! You will need to start a new lifestyle complete with nutrition and exercise.

Here's a brief introduction about myself. I'm a ectomorph. Gaining weight and mass is one of the toughest thing for us to do.....it's easier to lose mass than to gain mass.

Main Aim:For instance the diagram below shows a pure ectomorph on the left leading up to a pure mesomorph on the right. The combinations exist in between the two body types.


You are most likely a combination of the three body types rather than a “pure breed”



To achieve from a lengthy body to a well-toned fit body.





Body Type:








Ways to Get there:
Go to the gym gym gym - Exercise to do squats, benchpress, weight lift
Diet: Eat tuna, peanut butter, nuts, salmon
The main aspect of gaining muscle weight involves consuming a high protein, high complex carb meal ( eg. a chicken breast and some brown rice) every 2-3 waking hours.
If you eat three squares like a normal person, you will gain some size but not enough to compete in a contest.

-Body builders tend to work with high weights at low reps to bulk up.

-Because people genetically inherit 1 of 3 body types: Ectomorph (thin and lean, like Bruce Lee), Mesomorph (medium sized body) or Endomorph (lots of muscle mass, like Arnie). So depending on your body type, there's a limit to how buffed up you can get, though your muscles can become more dense.
So you want to know what the three body types are and how you can find out which one applies to you. We’ll explain each type and some common attributes that make up each body type. Each body type will also be explained in terms of strengths and weaknesses. Each has it’s own, so you can decide to play by your own strengths or weakness and apply it to your training.

The Ectomorph Body Type
The ectomorph can be easily spotted in any weight room. They are often below the average weight for their height and have a skinny appearance. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain.

Common Ectomorph Characteristics  Include:

• Small joints
• Skinny appearance
• Hyperactive
• Fast metabolism
• Can eat whatever they want
• Get full easily
• Small chest and buttocks
• Difficulty building muscle
• Difficulty gaining weight
• Low body fat
• Narrow frame (“pencil frame”)

Notable Ectomorphs:

Examples of male ectomorphs include:

• Brad Pitt
• Bruce Lee
• Toby Mcquire
• Chris Rock
• Edward Norton

Examples of female ectomorphs include:

• Kate Moss
• Audrey Hepburn
• Cameron Diaz
• Calista Flockhardt
• Gisele Bunchen

Ectomorph Training Tips:

• Train heavier with repetitions in the 5-10 range
• Take longer rest breaks (due to higher weights used)
• Do compound lifts
• Do not do cardio
• If you must do cardio make sure its HIIT style cardio

Ectomorph Dieting Tips:

• Eat high density weight gainers for added calories
• Try high density foods such as almonds, avocado, or peanut butter
• Break calories up into several small meals if you cannot stomach big meals
• Eat at least 50-60% carbohydrates
• Drink tons of milk
• Eat foods you enjoy even if they are a little unhealthy (in moderation)

The Endomorph Body Type

The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs.

Common Endomorph Characteristics  Include:

• Large amount of fat accumulation
• Often fatigue easily
• Insatiable appetite
• Try various diet and exercise programs to failure
• Cannot seem to drop weight
• Eat larger meals or several smaller sized meals
• Low muscle definition due to adipose tissue
• Larger frame

Notable Endomorphs:

Examples of male endomorphs include:

• Philip Seymour Hoffman
• John Goodman
• Luther Vandross
• Jack Black
• Wayne Knight

Examples of female endomorphs include:

• Jennifer Hudson
• Jennifer Lopez
• Queen Latifah
• Oprah Winfrey
• Beyonce Knowles

Endomorphs Training Tips:

• Train in the 15+ repetition range
• Take 30-45 second rest periods between sets
• Do as much cardio as possible!
• Do compound lifts to burn more calories

Endomorphs Dieting Tips:

• Portion your meals appropriately- 1 fist size equals one serving
• Eat 30-40% carbohydrates
• Eat non processed foods and get whole grains
• Eat tons of vegetables to keep you full
• Drink plenty of water to keep you full
• Don’t flash diet (cut out things cold turkey)
• Divide your daily caloric intake by 5-6 meals
• Take in 200-500 less than your maintance caloric intake

The Mesomorph Body Type

Everyone recognizes the mesomorph. He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and as such, display qualities from both. He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. You could say this is the aspiring body type that everybody wants.

Common Mesomorph Characteristics  Include:

• Symmetrical build
• Wide shoulders
• Small waist
• Low body fat
• Large musculature
• Seems to put on muscle easily
• Seems to burn fat easily
• Eats in moderation

Notable Mesomorphs:

Examples of male mesomorphs include:

• Arnold Schwarzenegger
• Sylvester Stallone
• George Clooney
• Bruce Willis
• Mark Wahlberg

Examples of female mesomorphs include:

• Jennifer Garner
• Tina Turner
• Halle Berry
• Angela Bassett
• Anna Kournikova

Mesomorph Training Tips:

• Training in the 8-12 repetition rep range
• 30-1 min rest periods between sets
• Enough cardio to stay lean but not a ton

Mesomorph Dieting Tips:

• Keep carbohydrates at 40-60%
• Portion meals by balling up your fist – that’ 1 portion size
• Break meals into 5-6 smaller meals throughout the day
• Eat enough calories to maintain muscle mass

Bruce Lee Workout:
http://www.workoutlikebrucelee.com/bruce-lee-weight-training-bodybuilding/

Reads:
http://bonytobeastly.com/the-tale-of-two-ectomorphs/ -- tale-of-two-ectomorphs