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Old 03-10-2008, 11:20 AM   #1
Mike ODonnell
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Default 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/
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Old 03-10-2008, 11:45 AM   #2
Jay Cohen
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Quote:
Originally Posted by Mike ODonnell View Post
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.
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Old 03-10-2008, 11:58 AM   #3
Mike ODonnell
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I left out:
- Take Fish Oil - as it increases insulin sensitivity and suppresses cortisol

although it is in the bigger article though.
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Old 03-10-2008, 08:57 PM   #4
Sam Cannons
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But I love chicken

Good write up Mike
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Old 03-11-2008, 01:50 AM   #5
Chris Bardwell
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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!!
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Old 03-11-2008, 04:43 AM   #6
Steve Liberati
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Where does steroids fit on the list? It worked for the Big Leaguers lol.
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Old 03-11-2008, 03:11 PM   #7
Dave Van Skike
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The list was too long. I abbreviated it for you....

Quote:
Originally Posted by Mike ODonnell View Post
Here's some tips on how to build muscle:

- Eat
- Lift Heavy,
- SLEEP

Master those and then anything is possible.
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Old 03-11-2008, 04:19 PM   #8
Mike ODonnell
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Quote:
Originally Posted by Dave Van Skike View Post
The list was too long. I abbreviated it for you....
Touche'

That does make it simple alright! (although I would add "Meat" after the word "Eat") Simple is good.
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Old 03-11-2008, 04:20 PM   #9
Matt Lawson
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im thinking more along the lines of a weeks supply at a time. Ive been getting top round but i would like to get something else.
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Old 03-11-2008, 10:31 PM   #10
Troy Archie
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I've been thinking a lot about this topic lately. Mike, everything you said there was dead on but you're forgetting a major point that I think everyone always forgets and it's something that's only come to light recently for me:
Working your ass off.

You can do all the things on that list, have the most perfect program with the best equipment money can buy, but unless you're not going into the gym and working your ass off, you won't make any gains. You need to push like your spotter is holding a gun to the back of your head while you squat. You need to ignore all rhyme and reason your mind is telling you and put more weight on the bar regardless of how hard and heavy it was last session.

Each day I'm putting on 1kg onto the bar while squatting 5x3. Each session I keep thinking that that's that, it can't get any heavier and I'm going to have to change things up in order to keep progressing. The next session comes along and I ignore that thought and drop another kg onto the bar and do it all over again. A week and a half ago 105 was insane heavy. I did 108 yesterday. I'll do 109 tomorrow and 110 Friday.
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