Muscle Building Hacks

[floridaorange]

Any hacks you've stumbled across from supplements to diet, to exercises that have really helped you keep/add muscle well into your 40's and beyond, let me know.

https://www.muscleandfitness.com/fle.../cocoa-powder/

I used to make protein cakes - but over time they put on extra weight I didn't need. I learned recently that it may have been the cocoa I was using that was leading to the gains, so adding cocoa into my diet.

[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.

[nerdogray]

My favorite hack is Anadrol.

[xander_g]

Originally Posted by nerdogray

My favorite hack is Anadrol.

Had to google that one. I know a bodybuilding coach and he told me some stories of when he trains guys for olympia and the kind of stuff they take...

I actually think they should have PED sports leagues, where everyone is on as much gear as humanly possible. Like a pro doping athletic commission.

[Oldgixxer]

Originally Posted by nerdogray

My favorite hack is Anadrol.

Sadly what's floating around today is nothing compared to the original 2902's from the 80s/90s

[nerdogray]

Originally Posted by xander_g

Had to google that one. I know a bodybuilding coach and he told me some stories of when he trains guys for olympia and the kind of stuff they take...

I actually think they should have PED sports leagues, where everyone is on as much gear as humanly possible. Like a pro doping athletic commission.

I take things to just give me an edge. My body has never been able to handle much. I've experimented with a lot but always end up with a core set of compounds I take year round (low dose). However, above and beyond, I respond extraordinarily well to Anadrol. It's powerful anyway, but even 10mg a day is enough to markedly improve my aggression, push, and intensity. I'm going to take it until my liver is as small as my nuts. These are my post-50, dgaf years.

[Akaneedles]

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

[floridaorange]

HMB for instance is a big one for me, I see a big difference right after taking it. I prefer post workout. Not looking for TRT or roid info, fortunate to have good genetics.

[nerdogray]

I've had HMB on a long list, and I've never gotten down to it. I've just tried so many things I've pretty much given up. At one point over ten years ago, I was taking 51 different supplements per day. It was a bit much. It was also expensive. I need testosterone and keep it in the 600-800's. I simply do not produce any naturally as a result of being primary hypo (not drug induced). I take K, D3, small amount of fish oil, CoQ10. Beet root powder and creatine pre-workout. Aside from a few "extras" at low dose, that's it... a far cry from where I started originally. Even went through a nootropic phase, oral and injectable. Also a few anti-aging cycles. My telomeres are now so long they stick out of my skin.

My genetics are garbage. Even my own testicles knew the best option for the overall gene pool was to just shut down.

[Oldgixxer]

Originally Posted by nerdogray

Even my own testicles knew the best option for the overall gene pool was to just shut down.

[floridaorange]

Originally Posted by nerdogray

I've had HMB on a long list, and I've never gotten down to it.

Definitely try it. It's no joke. In fact I take way less creatine since taking HMB. I actually prefer creatine serum ATP because there are zero side affects for me, the powder always gives me issues in various forms. I also really like Fenugreek and Tribulus. I stay leaner and more muscular when I take those. Sure some will call it placebo, but I stop taking them from time to time and notice a difference.

As we all know, muscle burns fat, and my bodytype is = easy gain easy lose, when it comes to muscle and fat.

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.

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

How did you hurt your back?

I don't use alcohol, very limited sugar (trail mix and fruit), and caffeine, thankfully I have gotten back to normal intake (green tea). For a moment there I was fairly hooked in celsius/ghost daily

[floridaorange]

Originally Posted by nerdogray

I've had HMB on a long list, and I've never gotten down to it. I've just tried so many things I've pretty much given up. At one point over ten years ago, I was taking 51 different supplements per day. It was a bit much. It was also expensive. I need testosterone and keep it in the 600-800's. I simply do not produce any naturally as a result of being primary hypo (not drug induced). I take K, D3, small amount of fish oil, CoQ10. Beet root powder and creatine pre-workout. Aside from a few "extras" at low dose, that's it... a far cry from where I started originally. Even went through a nootropic phase, oral and injectable. Also a few anti-aging cycles. My telomeres are now so long they stick out of my skin.

My genetics are garbage. Even my own testicles knew the best option for the overall gene pool was to just shut down.

Wait a second - did you say 51 different supplements?! I also like Alpha Lipoic Acid for recovery… Alpha brain I actually liked when I tried it but not “muscle building” so kinda off topic

[nerdogray]

Originally Posted by floridaorange

Wait a second - did you say 51 different supplements?! I also like Alpha Lipoic Acid for recovery… Alpha brain I actually liked when I tried it but not “muscle building” so kinda off topic

So I was wrong. It was actually more. 62. I found an old spreadsheet. Absolutely over the top.

I did try ALA myself at one point, but when you're taking all that, how do you know what's doing what? I don't think any of it ever did anything positive. This was back when I was desperately seeking chemical solutions to lifestyle problems.

[floridaorange]

That makes sense - I have alot of family that are that way. Glad you got it sorted out. I try something for a couple weeks and if I see/feel tangeable results I stick to it. I’m very sensitive to any chemical or food to the point where I can actually notice. I’m sensitive to the water I consume. But out of all of them, Tribulus & HMB and Creatine serum are my top. Currently experimenting with Cocoa powder.

[nerdogray]

For that HMB, what brand are you using? Most options are Chinese supply rebrands. I see Optimum and Now as the only known (to me) suppliers on Amazon. I guess DoubleWood has been around a while now, but I still don't really trust them. Nutricost has been hit or miss for me over the years. Optimum lost my business when they sneakily changed from Creapure and jacked up the price at the start of Covid. Now Foods is generally alright for me.

[///MPhatic]

I feel like if Peter Attia were here he'd just say, guys, please, eat clean and do the work. The real hack is just those things, and if you don't believe it, just ask anyone if they do a hack for more than 1-2-5-8 years. They don't. These hacks are bull. They're an idea to quicken the pace usually, when real change takes decades. Meh.

Genetic issues are a different story, low TRT early on, for example, but most of this stuff just isn't needed if your diet and workout is in check.

My contribution to this thread is prolonged caloric restriction. Sit down to a huge dinner, eat about 1/3rd of it, get up, walk around the house 5 times at a medium pace and you'll no longer be hungry, and you'll suppress your insulin response.

Win/Win

As far as muscle, more stimulus is better; work your muscles every day you possibly can, just not to the point of pain or failure. Medium weight, medium reps, short sets, just keep the muscle stimulated and the food you eat will do the rest.

[floridaorange]

I really can’t stand Peter Attia, find him and Huberman very difficult to listen to. I’m sure the info is highly valid and intelligent, but they are both super annoying .

Hear your points. Everyone is different. I get asked all the time for advice on lifting and supplements, so just thought I’d start a thread about it.

Another hack - uphill sprints on mill. Slice me up like no other.

[xander_g]

Originally Posted by floridaorange

How did you hurt your back?

I don't use alcohol, very limited sugar (trail mix and fruit), and caffeine, thankfully I have gotten back to normal intake (green tea). For a moment there I was fairly hooked in celsius/ghost daily

Years spent working in the trades.

[Oldgixxer]

Originally Posted by xander_g

Years spent working in the trades.

Ugggh,same here..27yrs in UA Plumbers Local 24 carrying pipe,twisting&contorting during position welds etc has me fused from L2-S1 and C4-C6. I feel your pain

[tranquility]

Good thread as I'm wanting the same but I want natural, not taking any supplements, or any fancy meal preps, etc. Heck, I don't even keep up w my multivitamins.

Just looking for some very simple, quick, inexpensive, standard meal suggestions. I think everyone knows which routines are good for them but I understand that diet is most important in muscle gain, so look forward to any of these fitting my above criteria, if possible.

[nerdogray]

I usually swap out between chicken and rice and ground turkey and rice. Ground turkey is far more tasty. I will buy bulk packs of Plainville ground turkey at Costco. When I'm eating chicken, it is the triple-packs of organic chicken there, as well. The rice is those 25# bags of Thai Hom Mali Jasmine rice. I will get 12 cups of cooked rice out of four cups of dry. That will last four days. I mix in the Spice Labs Taco Seasoning to give it some flavor, but I end up slathering everything in Crystal hot sauce anyway. It's all simple. I cannot do complex. Inexpensive? Could certainly be less, but I do try to get higher quality meats. Not quite sure I'm getting that with Plainville, but it's certainly better than Butterball or Jenni-O.

p.s. This site is indeed running like ass.

[floridaorange]

My new routine in addition to push/pull/legs bro split that has always been good to me, is 100 burpee's a day... Only on day 3 and feeling stronger. Of course it's because it's something new and our bodies love it when we through it a curve ball, but wow these things are so efficient!

Anyone have any success stories with daily burpees?