Yesterday, 09:36 AM | #1 |
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Muscle Building Hacks
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. |
Yesterday, 10:37 AM | #2 |
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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 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. |
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floridaorange10152.50 |
Yesterday, 10:53 AM | #4 |
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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. |
Yesterday, 11:50 AM | #5 |
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Sadly what's floating around today is nothing compared to the original 2902's from the 80s/90s
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nerdogray1301.50 |
Yesterday, 12:04 PM | #6 | |
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floridaorange10152.50 |
Yesterday, 01:01 PM | #9 |
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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. |
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Yesterday, 02:18 PM | #10 |
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Yesterday, 02:40 PM | #11 | ||
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As we all know, muscle burns fat, and my bodytype is = easy gain easy lose, when it comes to muscle and fat. Quote:
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 |
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nerdogray1301.50 |
Yesterday, 05:16 PM | #12 | |
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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 |
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nerdogray1301.50 |
Yesterday, 09:36 PM | #13 | |
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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. |
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floridaorange10152.50 |
Today, 06:01 AM | #14 |
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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.
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nerdogray1301.50 |
Today, 07:10 AM | #15 |
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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.
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Today, 07:19 AM | #16 |
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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. |
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nerdogray1301.50 |
Today, 12:20 PM | #17 |
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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. |
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