Muscle Building Hacks

[UncleWede]

Any info on Shilajit before I drop $~70 for a month?

57, diabetic, shit diet (check the dinner and lunch threads). I had T tested about 3 years ago and Dr. said everything was better than expected for my age.

[floridaorange]

Originally Posted by UncleWede

Any info on Shilajit before I drop $~70 for a month?

57, diabetic, shit diet (check the dinner and lunch threads). I had T tested about 3 years ago and Dr. said everything was better than expected for my age.

It's for muscle?

[Mason Hatcher]

Originally Posted by Akaneedles

IMO, if over 40 get your test checked. If low TRT would be best option.

My test was right at 300 last May. A year later, clean eating, strength and HIIT training and mine doubled. No supplements other than Creatine and BCAA. I have also lost 60 pounds

I strongly suggest anyone with low test try good nutrition and strength training.

[floridaorange]

Originally Posted by Mason Hatcher

My test was right at 300 last May. A year later, clean eating, strength and HIIT training and mine doubled. No supplements other than Creatine and BCAA. I have also lost 60 pounds

I strongly suggest anyone with low test try good nutrition and strength training.

^1000% this.

Recently I've added 100 daily burpees to my push/pull/split and I am sleeping better, appetite increase, energy increase, happiness increase, muscle increase and stronger in all my other lifts. First week of it felt like it might be taking more than giving and then it's as if a hormonal switch just flipped. For me, it's the answer to integrating cardio and explosiveness into my routine. Surprised how much it's helping my core and lower body in addition to the more obvious muscles.

[nerdogray]

Last night was the first time my heart rate dipped into the 40's. May not be gaining any muscle, but at least I'm more fit. Food makes such a huge difference with me, particularly with inflammation. If I've been eating consistent garbage, inflammation is high, and making that first trip downstairs in the mornings is a miserable experience. If I eat clean, I pretty much spring out of bed and have no issues descending. And it takes at least 3-4 days of clean eating before inflammation starts to diminish. I really can't do this "cheat meal" crap anymore. Maybe once a month? But once a week ruins any longer term progress and keeps me from building any significant resilience.

[UncleWede]

Originally Posted by floridaorange

It's for muscle?

Not specifically, I don't think. More in the realm of general nutrition, sufficient trace elements.

[floridaorange]

Originally Posted by xander_g

Depends on your body type, previous injuries, etc.
I have pre-existing back problems so I'm unable to do a lot of exercises at the gym, so I've been doing my best to focus on nutrition and lifestyle choices - no longer drink alcohol or smoke, limited sugar and caffeine intake, etc.

A complete blood panel is a good start to see where you're at and looking at values as not being in acceptable ranges, key is to get as close to optimal.

Consistency with nutrition is where it all came together for me, after running a calorie deficit for approximately 3 months, I'm currently adjusted to:
2150 cals, 224 grams of protein, 170 grams of carbs and 52 grams of fat per day

Schedule looks roughly like:

Wakeup - Glutamine, protein, creatine with water
D3 x4, K2 x1, omega3 x2, anti inflammatory supplements for my back

1/1.5 hours later - workout

Meal 1 (egg bites, turkey bacon, potato hash) zinc x1

3.5/4hrs later

Meal 2 (chicken or beef, sweet potato or rice, veg)

3.5/4hrs later

Meal 3 (salmon, no carbs, veg only)

45 min before bed magnesium x2, zma x1, anti inflammatory supplements for my back

All meals are 6oz protein, 4oz starch, 4oz veg.


I am fortunate enough to know someone who runs a catering business and a meal prep company and his food tastes amazing, I pick it up fresh from his shop once a week. Therefore, there is 0 guesswork and 0 time spent on shopping, planning, cooking, etc. Works out to be cheaper too. Having a trainer or someone that you can go to the gym with helps with accountability as well.

Or you can eat clen, tren hard anavar give up lol.

What kind of anti-inflammatories do you suggest. Also looking for any insight on post workout recovery stuff. Was a big fan of IGF-1 but don't trust that stuff to be honest.

[xander_g]

Originally Posted by floridaorange

What kind of anti-inflammatories do you suggest. Also looking for any insight on post workout recovery stuff. Was a big fan of IGF-1 but don't trust that stuff to be honest.

Theracurmin
Super new turmeric

1 of each in the morning and 1 before bed

[hooligan_G01]

Originally Posted by floridaorange

...uphill sprints...

Yep! Good enough for Jim Wendler, good enough for us.

https://www.jimwendler.com/blogs/jim...tioning-by-era





I've been watching a lot of Renaisance Periodization vids on YouTube. Dr. Mike just put one out about building muscle after 40:

[floridaorange]

^ Thank you - very good info

- added 100 burpees/day for past 35 days and it’s really helped remove stubborn body fat and grow my lats and delts and chest, even my legs are bigger.

[Mason Hatcher]

Originally Posted by nerdogray

Last night was the first time my heart rate dipped into the 40's. May not be gaining any muscle, but at least I'm more fit. Food makes such a huge difference with me, particularly with inflammation. If I've been eating consistent garbage, inflammation is high, and making that first trip downstairs in the mornings is a miserable experience. If I eat clean, I pretty much spring out of bed and have no issues descending. And it takes at least 3-4 days of clean eating before inflammation starts to diminish. I really can't do this "cheat meal" crap anymore. Maybe once a month? But once a week ruins any longer term progress and keeps me from building any significant resilience.

Another benefit of my now year-long fitness regimen. My resting HR is 45. I tried a cheat day a few weeks ago and felt like crap for 2 days. Since this is a fitness thread, my results;

I started Orange Theory Fitness June 1, 2023. OTF is group, coach led strength and HIIT training. We row, strength train with dumbbells, TRX straps and mini-bands, and treadmill. I started at 245 pounds. 5'9", 62 yoa when I started. My current protein goal per day is 180 grams.

It was very difficult at first. The first few workouts were so difficult. I could barely jog at 4 mph, and only for short times. My all out speed was about 6 mph. My heart rate was more in the red than other zones. Dumbbells felt like iron. I recall after my 2nd workout, waking up in the middle of the night, my legs on fire.

Over the last year;
Workouts: 220
187,347 workout calories burned
370.9 treadmill miles
Two 5ks run, plus 30ish outdoor miles run with my neighbor.
250,510 meters rowed
August 17, 2023 one mile benchmark- 11:50. May 8, 2024, 8:37
June 1, 2023 weight- 245/ Bodyfat > 34%
June 1, 2024 weight 183.5/ BF 21.3%
Muscle mass up from 33% to over 74%
Testosterone- doubled
Pant size from 44 to a 32.

Goals for the this year:
175 pounds
17% bf
Sub 8 minute mile
27 minute 5k
250 workouts

From my Doctor in May;

" Your lipid profile results have significantly improved and are now stable. Please continue your current diet and exercise regimen, as it seems to be very effective in maintaining healthy levels. Your Comprehensive Metabolic Panel (CMP) results are stable, indicating normal functioning of your liver, kidneys, and other organs. Your Thyroid Stimulating Hormone (TSH) levels are normal, suggesting good thyroid function. Your Vitamin D levels are normal. Your testosterone levels have significantly increased, now 600. Your Microalbumin-Creatinine ratio is negative, indicating no kidney damage from chronic disease. Your Complete Blood Count (CBC) is normal, and your Urinalysis (UA) results are negative. Please continue with your current lifestyle regimen."

Photos March of 2023 and May 2024. Marky Mark is a cutout, if you couldn't tell.

[Mason Hatcher]

Originally Posted by floridaorange

^ Thank you - very good info

- added 100 burpees/day for past 35 days and it’s really helped remove stubborn body fat and grow my lats and delts and chest, even my legs are bigger.

I love to hate burpees, but they are really good for you.

[KevinC]

Mr Vshred gets shredded..

[Mason Hatcher]

Originally Posted by KevinC

Mr Vshred gets shredded..

My sister fell for the VShred douche. All she lost was her money.

[floridaorange]

100 burpees x day. Been doing these for 2 months, no jump after the stand up. Doing a burpee into a pullup on non gym days.

Game changer

[domacuratl]

I turned 44 this year weighing 201 this morning standing 6'0'' and somewhere between 9-11% body fat. My last Bod Pod was on 10/5/23. Results then was 11%BF, 21lbs Fat Weight, 177lbs of Fat Free Weight with a Body Weight of 198lbs. To be brutal honest when I was younger I did a lot of over training and as I have gotten older; I learned that the old cliche' of less is more is the ticket to actually gaining muscle. Right now I do a upper and lower body split, no cardio and I only train on weekends extremely intense. Right now I still have soreness in my body 4 days later. I came to this realization when I started analyzing IFBB pros. If you think about what the do in there off season; No cardio and after their weight training session all they do is eat, lounge around watching tv shows or movies and sleep. They are maximizing muscle recovery and the calories they consume goes to muscle building. The only time IFFB pros start doing cardio is when they are getting ready for a show 12-20 weeks out when their bulk has gotten out of control. If you keep your diet in check so you don't put on body fat, high protein meals from food no supplementation and dial back physical activity you will grow.

[floridaorange]

Great to hear you’ve found what really works for you. When we are confident about our workout protocols all other areas of our lives just go smoother. I’m being asked often if I can be people’s personal trainer - not sure what to do with that?

I’m an ectomorph - I benefit from eating more and moving more. I don’t do “cardio” beyond the burpees and 5 mins of sprints to warm up before lifting. Long term goal is bone density, tendon strength and muscle maturity. I like the idea of having a body built for movement and for me that means moving it every day. I’m 196 right now, 6’2 also 44. If my abs are showing I know my body fat is where it should be. Having said that - good deep sleep and spending time sitting relaxing in a cold/hot tub keeps my hormones in balance and I’ve got plenty of muscle now. But my body has always responded well to daily activity. Were all a bit different.