Gentlemen,
This is why you aren't building muscle.
- thread -
This is why you aren't building muscle.
- thread -
Often dudes tell me they train hard yet they see minimal strength and size gains in the gym.
After I discuss their lifestyles with them, it becomes apparent to me why they've hit plateaus and/or struggle to build muscle
Their lifestyles are incredibly catabolic.
After I discuss their lifestyles with them, it becomes apparent to me why they've hit plateaus and/or struggle to build muscle
Their lifestyles are incredibly catabolic.
See, lifting weights and eating a lot are not enough to build lots of lean muscle for the drug free lifter.
There are many lifestyle factors that need to be adressed which are:
1- MICRONUTRIENTS
2- GUT HEALTH
3- ANIMAL PROTEIN
4- STRESS HORMONES
5- SLEEP
6- SUNLIGHT
There are many lifestyle factors that need to be adressed which are:
1- MICRONUTRIENTS
2- GUT HEALTH
3- ANIMAL PROTEIN
4- STRESS HORMONES
5- SLEEP
6- SUNLIGHT
Before I get into these 6 factors I want make something clear.
Just because you see some famous influencer or bodybuilder eating and living a certain way, does NOT mean their lifestyles are the best way to build muscle
They are on steroids. They no longer rely on their
Just because you see some famous influencer or bodybuilder eating and living a certain way, does NOT mean their lifestyles are the best way to build muscle
They are on steroids. They no longer rely on their
endogenous hormone production, thus, their advice is no longer applicable to the drug free lifter.
A nutrietn deficient chicken and rice diet might get a Mr. Olympia jacked, but that is only because he is on anabolics.
I digress. Let's get into why you are not building muscle.
A nutrietn deficient chicken and rice diet might get a Mr. Olympia jacked, but that is only because he is on anabolics.
I digress. Let's get into why you are not building muscle.
1- MICRONUTRIENTS
You're diet may be very deficient in vitamins, minerals, proper amino acids, and cholesterol.
Especially if your diet revolves around chicken, rice, and egg whites.
A low fat diet is a recipe for low testosterone.
"Fat free" anything is GARBAGE.
You're diet may be very deficient in vitamins, minerals, proper amino acids, and cholesterol.
Especially if your diet revolves around chicken, rice, and egg whites.
A low fat diet is a recipe for low testosterone.
"Fat free" anything is GARBAGE.
Eat more
- Egg yolks
- Fatty red meat
- Caviar
- Fresh fruits
- Organ meats
- Egg yolks
- Fatty red meat
- Caviar
- Fresh fruits
- Organ meats
2- GUT HEALTH
Gut health is crucial. You will not properly absorb any nutrients if your gut is constantly inflammed.
Rule to follow. If a food
- Bloats you
- Gives you diarrhea
- Makes you constipated
- Causes pain and gas
Stop consuming it.
Gut health is crucial. You will not properly absorb any nutrients if your gut is constantly inflammed.
Rule to follow. If a food
- Bloats you
- Gives you diarrhea
- Makes you constipated
- Causes pain and gas
Stop consuming it.
Don't eat
- Seed oils
- Gluten
- Most legumes
- Too much fiber
These all irritate the disgestive system
causing gas and bloating.
- Seed oils
- Gluten
- Most legumes
- Too much fiber
These all irritate the disgestive system
causing gas and bloating.
3- ANIMAL PROTEIN
Get ALL your protein needs from animals. 1 g per lb of bodyweight per day is ideal.
Plant protein is inferior and you'll only be absorbing 50% and that is being generous.
Steak > Soy.
Get ALL your protein needs from animals. 1 g per lb of bodyweight per day is ideal.
Plant protein is inferior and you'll only be absorbing 50% and that is being generous.
Steak > Soy.
4- STRESS HORMONES
Cortisol and adrenaline will inhibit testosterone production if chronicslly high.
Too many of you take way too much coffee or stimulant dense pre-workouts and its wreaking havoc on your hormonal function.
Lay off the pre-workout and energy drinks.
Cortisol and adrenaline will inhibit testosterone production if chronicslly high.
Too many of you take way too much coffee or stimulant dense pre-workouts and its wreaking havoc on your hormonal function.
Lay off the pre-workout and energy drinks.
Do not overconsume coffee. 1-2 cups is plenty.
Also, focus on doing things that lower your stress. Your life could be very stressful.
- Pray
- Meditate
- Go for daily walks in nature
- Do some grounding barefoot
- Listen to calming music
Also, focus on doing things that lower your stress. Your life could be very stressful.
- Pray
- Meditate
- Go for daily walks in nature
- Do some grounding barefoot
- Listen to calming music
5- SLEEP
Your sleep is likely poor. If you aren't waking up refreshed and feeling high energy, your circadian rhythm is very bad.
Luckily I have a free guide on how you can optimize your sleep AND develop your own solid sleep routine.
Get it below for free.
Your sleep is likely poor. If you aren't waking up refreshed and feeling high energy, your circadian rhythm is very bad.
Luckily I have a free guide on how you can optimize your sleep AND develop your own solid sleep routine.
Get it below for free.
6- SUNLIGHT
The sun is ANABOLIC.
It increases testosterone, bloodflow, vitamin D, and primes your circadian rhythm.
Get more full body sun exposure.
30 mins to an hour a day.
The sun is ANABOLIC.
It increases testosterone, bloodflow, vitamin D, and primes your circadian rhythm.
Get more full body sun exposure.
30 mins to an hour a day.
Thanks for reading.
As mentioned, here's my free eBook on how to optimize sleep and develop a solid sleep routine.
Get it FREE below๐
najibrahal.gumroad.com.
As mentioned, here's my free eBook on how to optimize sleep and develop a solid sleep routine.
Get it FREE below๐
najibrahal.gumroad.com.
Loading suggestions...