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-   -   How to Build Muscle (http://www.catalystathletics.com/forum/showthread.php?t=2231)

Mike ODonnell 03-10-2008 10:20 AM

How to Build Muscle
 
Here's some tips on how to build muscle:

- Eat protein (most need about 0.6-0.8g per lean lb bodyweight)
- Lift Heavy, short rests, high volume
- Decrease Insulin Resistance, increase insulin sensitivity
- Eat more fats (raise T-levels and have nitrogen sparing effect)
- Lose the bodyfat (more fat = more estrogen = less Testosterone)
- Eat Broccoli, Cauliflower and cabbage (lower estrogen)
- Less Cardio (or just shorter more intense versions for high GH)
- Time carb+protein in pwo window with max insulin sensitivity
- SLEEP (muscles grow in recovery mode...not in the gym)
- Workout less (2-3x a week is all you need if you workouts are intense enough)
- Eat Steak and Eggs (as Pavel T says "Eating chicken makes you weak!"). Eggs/Steak are high in Sat Fat, Cholesterol, and Zinc...all provide higher T-levels.

Master those and then anything is possible. I just did a complete list today on the blog so thought I would share it here as well. Here's the full story.
http://projectfit.org/iflifeblog/200...er-the-basics/

Jay Cohen 03-10-2008 10:45 AM

Quote:

Originally Posted by Mike ODonnell (Post 27536)
Here's some tips on how to build muscle:

- Eat protein (most need about 0.6-0.8g per lean lb bodyweight)
- Lift Heavy, short rests, high volume
- Decrease Insulin Resistance, increase insulin sensitivity
- Eat more fats (raise T-levels and have nitrogen sparing effect)
- Lose the bodyfat (more fat = more estrogen = less Testosterone)
- Eat Broccoli, Cauliflower and cabbage (lower estrogen)
- Less Cardio (or just shorter more intense versions for high GH)
- Time carb+protein in pwo window with max insulin sensitivity
- SLEEP (muscles grow in recovery mode...not in the gym)
- Workout less (2-3x a week is all you need if you workouts are intense enough)
- Eat Steak and Eggs (as Pavel T says "Eating chicken makes you weak!"). Eggs/Steak are high in Sat Fat, Cholesterol, and Zinc...all provide higher T-levels.

Master those and then anything is possible. I just did a complete list today on the blog so thought I would share it here as well. Here's the full story.
http://projectfit.org/iflifeblog/200...er-the-basics/

Excellent stuff. Will save as Wod Doc.

Mike ODonnell 03-10-2008 10:58 AM

I left out:
- Take Fish Oil - as it increases insulin sensitivity and suppresses cortisol

although it is in the bigger article though.

Sam Cannons 03-10-2008 07:57 PM

But I love chicken :(

Good write up Mike

Chris Bardwell 03-11-2008 12:50 AM

Excellent work MOD, I cannot emphasize how important the red meat and eggs are to build the muscle and keep full whilst eating low carb. Get your steak on!!

Steve Liberati 03-11-2008 03:43 AM

Where does steroids fit on the list? It worked for the Big Leaguers lol.

Matt Lawson 03-11-2008 06:12 AM

did you say steak?
 
What cuts do you guys go with for bulk purchases? I've been buying the cheapest steak cuts i can get but lost money when i bought a new plumb hammer to tenderize them.

Jay Cohen 03-11-2008 07:27 AM

Quote:

Originally Posted by Matt Lawson (Post 27583)
What cuts do you guys go with for bulk purchases? I've been buying the cheapest steak cuts i can get but lost money when i bought a new plumb hammer to tenderize them.

Last meat purchase was a 1/4 steer, split with a buddy($225.ea.) Appx price was $450. Grass Fed, no chemicals in feed, just cow eating different types of grass's pending it's stage of development.

Mike ODonnell 03-11-2008 07:37 AM

Quote:

Originally Posted by Steve Liberati (Post 27576)
Where does steroids fit on the list? It worked for the Big Leaguers lol.

Hell....if it was the difference between a $300k contract or $12 million contract.....I'd be taking my "flaxseed ointment" too.

Dave Van Skike 03-11-2008 02:11 PM

The list was too long. I abbreviated it for you....

Quote:

Originally Posted by Mike ODonnell (Post 27536)
Here's some tips on how to build muscle:

- Eat
- Lift Heavy,
- SLEEP

Master those and then anything is possible.



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