i’m a natural endomorph, think John Goodman, Roseanne, Jack Black all rolled into one. i’ve have 13inch wrists for Christ sake!!!
what worked getting me from 380lbs down to 215lbs was supersets, high intensity, and a rep range of 47-82 reps per set, i do a minimum of 30 exercises per body part.
if your an ectomorph i recommend one set per body part, one exercise per body part, and a rep range of 1-2 reps, otherwise you will remain catabolic all the time.
eat dark meat chicken it’s loaded with aminos, cream soup 2% milk, and get a minimum of 12hr sleep per day!
work a split that is growth oriented, 2 days on at most w/ a minimum of 5-11 days rest in between. you should be in and out of the gym in 15min-17min, eat the chicken and drink the cream as you are leaving the gym.
if the scale ain’t moving go on a fast for a few days at a time, your metabolism will slow down then blast it w/ the cream, salt and sugars too they help w/ the mobility of the dark meat’s creatine!
good luck dingle berry, remember water is for pussies!
You need some practice at sarcasm.