Methods for gaining muscle and losing fat

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Quote from Brass:

Yes, those distinctions did not escape me. I'm just saying that I like the idea of stopping at the point described in my last related post, as quoted from a web site. I will try it for a time and assess. I tried leaving a full and proper rep or two "in the tank," and after a couple of workouts it felt far too much like not finishing my homework. What's your opinion of the approach as quoted in my earlier post this morning? I'm thinking this is how I'll try to do all exercises and workouts. I will reevaluate after a time.
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Regarding your earlier question to me (I don't hang around ET all that much anymore) I will leave a rep or two "in the tank" on my light days. I will not train to failure.

Light days and heavy days are both short in duration. 45 minutes, on average. I used to do much more volume when I was younger; dropping the volume of sets and increasing the intensity added a great deal of muscle.

In terms of physique for us natural athletes, both training and diet are important, but diet is 80% of more of getting ripped and staying ripped. And diet means a lifestyle, not some draconian, impractical, and temporary eating strategy. We're not competing for our IFBB pro-card, after all.
 
Quote from atticus:

Yeah, the cottonmouth is brutal. I can't do the regimen w/o the Bena or I'll be up all night. Melatonin can substitute; as you say you don't need to take the Keto/Bena but weekly at most. Personally I find the melatonin not to be strong enough, even at 6-10mg. If I drink 32oz before bed I'm just hydrated enough to limit it, but then you're up at 5am to whizz.

An aside, I take my temp in the morning and I am consistently 1/2 degree above normal. Hovering around 99.
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Your post was not in response to one of mine, but you mentioned melatonin, which I take occasionally when I have periods of insomnia. What's your position on melatonin in general. Some people regard it as an anti-aging antioxidant and a cure-all, while others point to studies that suggest it lowers testosterone. I'm generally familiar with its beneficial effects, but there seems to be some controversy regarding potential side effects. I've only taken it in 3 mg doses. Assuming for the moment that the side effects are negligible, I wonder if taking it over a prolonged period might affect the body's ability to produce it on its own. Thoughts?
 
Quote from Brass:

Your post was not in response to one of mine, but you mentioned melatonin, which I take occasionally when I have periods of insomnia. What's your position on melatonin in general. Some people regard it as an anti-aging antioxidant and a cure-all, while others point to studies that suggest it lowers testosterone. I'm generally familiar with its beneficial effects, but there seems to be some controversy regarding potential side effects. I've only taken it in 3 mg doses. Assuming for the moment that the side effects are negligible, I wonder if taking it over a prolonged period might affect the body's ability to produce it on its own. Thoughts?
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I think it's fine for adults, but I am groggy for hours (dose-dependent) so I don't take it very often. I don't think it's much of an AA supplement. One of my kids is high functioning and reads many grades beyond his age, probably because of the interest in reading, but he'd be up to midnight every night (reading) if not for 0.5mg melatonin. My only concern is on endo-hormone suppression and potential impact on bone maturation.
 
Quote from Brass:

Just curious, smilingsynic and atticus, how often do you guys go all out to the last rep in a workout? And when you don't, how many more reps could you have done at the end of a set had you gone all out? Do you have a rule of thumb you follow?
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I train to failure on flat bench as the bars are set 1/8 to 1/4 inch below touching. I do a slight arch as is recommended, so if I drop it's safely caught by the bars, but I can still effect a slight touch on the negative. Obviously I train solo inside a full rack w/o a spot.

I do 5x5 and do not progress (static #s) on the workout. I am in maintenance at 275, but I rest 5 mins between sets, sometimes longer. I am not interested in raising my 1RM and have no idea what it is currently, although I can calc an estimate. The 5th set is very hard. When I can complete the 5th without fail I'll add 10lbs. I weight 211 at last weight in, down from 245 last year (my peak).
 
Quote from atticus:

I weight 211 at last weight in, down from 245 last year (my peak).
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I can't imagine what it would feel like to be 245 on my little ass frame. I would be out of breath just going up a set of stairs, even if most of that weight was muscle.
 
Quote from Brass:

Your post was not in response to one of mine, but you mentioned melatonin, which I take occasionally when I have periods of insomnia. What's your position on melatonin in general. Some people regard it as an anti-aging antioxidant and a cure-all, while others point to studies that suggest it lowers testosterone. I'm generally familiar with its beneficial effects, but there seems to be some controversy regarding potential side effects. I've only taken it in 3 mg doses. Assuming for the moment that the side effects are negligible, I wonder if taking it over a prolonged period might affect the body's ability to produce it on its own. Thoughts?
More...


melatonin? natural only!
can be found in red wine, oats, sea salt.
melatonin triggers production of other super powerful hormones at NIGHT like:
-glutathione,
-human growth hormone
-testosterone

the first two can also be increased by fasting.
a little crucial thing: when you sleep, you have to breathe clean air , at the right temperature (not too hot!) and in complete darkness.
before sleep, dont read ET on a LED screen, since this destroys production of melatonin
 
How important is Protein in the development of Muscles.

Dr. John McDougall





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