big hip bones, small shoulders problem

[will86]

Hey i dont know what kind of body type i have, i read through arnold's book and i just cant seem to match up. I have a pretty long neck, small shoulder width thats a bit slanted, with hip bones that are pretty big. I want a V shaped frame but my lower body is a bit too big, i ve noticed when i was a kid to now, that i've always had meaty legs, calves, and ass. If i were to lose some fat on these parts what exercises should i do?(especially to cut down on my ass) Also doing heavy squats are going to make my frame even worse correct?

[AandF6969]

Heavy squats will definately increase your problems as you will be adding muscle underneath the fat. If I were in your situation, I would concentrate almost all of my efforts getting size and thickness in the upper body and running 2 or 3 times a week to cut fat and tighten up the legs.

Light (15+ reps) squats, leg curls, and calf raises would be the only thing I would recommend occasionally for lower body. Give us a little more info about yourself - training history, age, supplements, what you eat, weight, etc.

[will86]

im starting to go on a bulking phase in December so on leg days, should i do high reps low weight with little rest in between sets to prevent a lot of muscle mass on my leg area?

[will86]

This is my meal plan for bulking up, i'm 17, 165 lbs 5'11, been training for 1 1/2 years and i take creatine and glutamine and a lot of whey.

630 AM- 1 egg, 4 egg whites - 24g Protein
3/4 cup oatmeal - 27g Carb, 5 g Protein
3 cups of skim milk- 36 g C, 24 g Protein, 7.5 g of Fat

840 AM- Tuna w/ 2 slices of Whole wheat bread- 21g Protein, 26g Carbs, 3g Fat

1230 PM- 1 cup skim milk- 8g Protein, 12g Carb
1/2 chicken breast- 20 g Protein
mixed veggies- 15 g Carbs, 5g Protein

330 PM- 1/2 cup cottage cheese with tuna sandwich(meal 2)

630PM- POST workout meal
Protein shake with 30g of Pure cane sugar- 46g Protein, 35 g Carb

8PM- 1/2 chicken breast
mixed veggies
2 cup rice - 31 g Protein, 87 g Carbs

Adding this all up i get 212 g Protein, 270 g Carbs, and 22.5 grams of fat.

[Mr. Death]

The body types are only a generalization. Everyone does not fit into one category. Most people are a mixture of the different types. If you are 5'11" and only 165 lbs. your lower body couldn't be all that big. I would say work your lower body as you normally would. The V shape comes primarily from your back, so concentrate on your back if that is what you are looking for.

[AandF6969]

I wouldn't even do leg days all that often. Since you're trying to proportion your body, I would do a light leg day maybe once every 1 to 2 weeks and upper body everything once a week, along with the running 2 or 3 times a week.

Do intense workouts with heavy weight for the upper body though. Don't forget to drink lots of water while bulking also, I think muscle is around 70% water. And if there's a couple hours between your last meal and bedtime, drink a shake before you go to sleep.

[will86]

since im bulking, do i have to still run 2-3 times a week?

[AandF6969]

It's up to you if you want to run while bulking. Since you're trying to get things in proportion, I wouldnt exactly call it "bulking" because while bulking you should do squats and deadlifts also, and you're not doing those. I would eat like you do and still run at least twice a week to lose fat and tighted up the legs. You can still put on upper body mass even if you run twice a week, and it will help your legs get under control.

[will86]

should i train my legs almost everyday to overtrain them thus causing muscle breakdown on my legs? (there is little muscle mass on my lower half) Also how long should i run and at what intensity?

[Mr. Death]

should i train my legs almost everyday to overtrain them thus causing muscle breakdown on my legs? (there is little muscle mass on my lower half) Also how long should i run and at what intensity?

No. Only train them twice a week at the most. Overtraining won't cause your legs to get smaller. You will have to rely on your diet and cardio for that.