@Lovesickhs18 I use this gelatin powder when I'm too lazy to make a gelatinous broth. https://www.nowfoods.com/products/natural-foods/beef-gelatin-powder It's pretty tasteless. I add it to all sorts of things I'm eating and also to my dog's food. My favorite proteins are milk and cheese, shellfish, lamb and bone-in cuts of meat and local fish. But post workout, it is nice to get right to glucose+calcium+salt. Then at your leisure get to your meals and fruit. Magnesium is also very thermogenic. Magnesium oil is better than any dit da jow I have used post training.

@Regina I will.

@skywxlker are there any other safe starches you recommend, already eat rice and potatoes/ pumpkin but is short grain or long better (any idea)? Masa harina is high in phosphorous which is why I avoid it.

I don’t agree with Dr. Peat on this. Eccentric exercise helps build protective strength in muscles and connective tissue that can prevent injury.

Depending on what you eat and the amount of calories you'll still be digesting after the workout, but I don't know if it'll be enough, I think you'd have to pay attention to how you feel after the workout and the next day and adjust accordingly That being said, if eating disrupts your sleep why don't you try a "liquid meal"? Milk + gelatin/collagen(or whey/casein) + sugar and salt From a "workout perspective" the importance of the post-workout meal is to stop muscle protein breakdown(MPB) and stimulate muscle protein synthesis(MPS): "Indeed, in addition to the 3-fold rise in MPS from essential amino acids(EAA), there is also a significant anti-proteolytic (∼40–50%) effect of feeding on skeletal muscle which is apparently entirely attributable to insulin." "It follows that increasing dietary EAA availability after exercise enhances both the magnitude and duration of the increase in MPS."

@CO3 Thanks for the advice, I think I will try climbing! there's an indoor one close to me. Yeah I agree even soccer I like playing (lately trying to not do it breathlessly) just because of the social and game aspects, some moments are truly epic. Padel tennis is also really popular here now and always keeps at least 4 friends in touch with each other

@Aryan_Racist why would you get gyno from taking progesterone orally or rubbing it on your legs/feet? just dont apply it to your nipples if your fat or have existing gyno. ray said only 5mg (kernal size drop of progest-e) is enough for males. and you can use olive oil to increase its spread if you want to apply it topically.

@herayclitus my current workout routine lower/upper/rest/lower/upper/rest/rest. First lower session is focused on bb squats, then a deadlift accessory and then some isolation work. First upper session is focused on BB bench press, then a overhead press accessory followed by isolation work. Second lower session is focused on deadlifts, then a squat accessory followed by isolation work. Second upper session is focused on OHP, then a bench accessory followed by isolation work. Nothing fancy, but it has been working quite well. I'm going to peak in the next 4 weeks to set new PR's.

@kyrre carbamide forte

@dannyphantom Ok. Im curious behind the mechanisms of why the leg would be more effective than say the arm. Perhaps it’s just a matter of convenience. Easier to wrap your leg than arm.

@dannyphantom simple but effective!

@Arvidivs Lolol, you're wrong, you don't know that you don't know In terms of aesthetics, I didn't know you did body building for the perception of men, not women, what I said potentially doesn't apply to you, you'll ask the men you like I block you

It could be forward head carriage and a loss of the cervical curve which is putting pressure on your clavicle and possibly skewing the motion of the entire shoulder, eventually causing it to click when it goes through extension. No amount of warmup exercises will fix this issue, you must learn to keep your hips and skull behind your shoulders when standing upright.

@Norwegian-Mugabe Interesting perspective.

@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