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Old 03-10-2008, 10:20 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, 10:45 AM   #2
Jay Cohen
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Default

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, 10:58 AM   #3
Mike ODonnell
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Default

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, 07:57 PM   #4
Sam Cannons
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Default

But I love chicken

Good write up Mike
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Old 03-11-2008, 12:50 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, 03:43 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, 06:12 AM   #7
Matt Lawson
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Default 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.
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Old 03-11-2008, 07:27 AM   #8
Jay Cohen
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Quote:
Originally Posted by Matt Lawson View Post
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.
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Old 03-11-2008, 07:37 AM   #9
Mike ODonnell
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Quote:
Originally Posted by Steve Liberati View Post
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.
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Old 03-11-2008, 02:11 PM   #10
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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