@13 how many calories a day are you eating? tracking that and being consistent and gradually increasing that, while running a proper program, is usually the move. get like 3000 kcal/day (rice, OJ, milk, and yogurt will be your best friend here) and you'll gain weight fast. and if that doesn't work, increase your calorie count.

That chart needs to be elucidated more. How much contribution does each offer? Is vitamin A a rate limiting step or just a small fuel to the already existing fire? Im also thinking retinol is cope. Beta carotene is safer than retinol as latter does not have regulatory systems in our body that manage levels. Excess just gets dumped in liver.

@TexugoDoMel Thanks. SCD1 discussion seems to be a complex topic, in the liver SCD1 can be incrased while decreased in every other tissue and vice versa. I think its because liberated PUFA go to the liver and directly exert their influence on SCD1 there. Although I dont know how the opposite can happen if it happens.

@JulofEnoch aaah yes i know them, in my language they are called Indian PushUps. They are hard

Some people claim that Dr.Peat did 10 or so pistol squats every few years as a test of strength and tone. The idea is that he was so metabolically healthy that he never had to hit the gym to maintain strength.

Unfortunately, Peat has never said this; rather, he did 10 single-leg situps, which are a different movement and for a 68 year old man still impressive

Make sure you warm up enough, and engage the muscles with perfect form.
Here is a good shoulder warm up routine:
https://www.youtube.com/shorts/QVBH1tP67Vw

@tomate also helps in developing anabolic mindset. Unrelated but my nominee for wacky zany exercises is anything involving hanging and/or swinging (weighted hangs, pullups, gymnastics). Often can help resolve shoulder issues.

Eat aged cheese. Drink milk. Do pullups, dumbbell pullovers, and deadlifts or farmer walks.

@BigusDickus Now those are some names I haven't heard in a long time. I love the tradition of forum dwellers spreading programs named after users or random websites. I haven't checked in on the culture lately but I remember tons of people going around recommending "Ivysaur's PPL" or something like that.

@Τιμόθεος Yes. You should seek to up your metabolism and put on muscle mass and raise your baseline metabolic rate until fat loss becomes a secondhand effect, you shouldn’t have a mindset of “cutting”.

I would argue our food supply is so bankrupt of nutrients and that we vastly underestimate the caloric needs of muscle tissue, that “bulking” may be the only way to cut, assuming plentiful exercise and sleep.