HMB Supplement
- Thread starter The Exiled
- Start date
I mentioned above my age starts with a 5 handle … I’m in my 50s. I’m not an Greek God by any stretch but compared to what I was just a few years ago, it’s night and day.
Based on my age, I way outperform what girls are expecting when the first look at me.
I do feel a lot younger than my age but I almost never drink, no drugs, maybe just 1-2 cigars per year and I eat very clean.
T Levels drop over time normally. So if you’re 40 or 50 something you might have normal levels according to CDC guidelines but as we all know the CDC guidelines are worthless.
Keep in mind 30-40 years ago normal test levels for your 40s was close to 900 and now it’s less than half. To have low T, you need levels below 300. If you have close to or sub 400 levels in your 40s you should feel like complete garbage no matter how healthy your habits.
I have normal T Levels for my age but this optimizes my T-Levels back to my 20s. I’m doing so without any real damaging effects. I went from 450 to 1000ish. Since starting TRT and eventually adding the GHRPs I feel like a new human. I don’t have mood swings. I am more focused and effective at work. I get a solid 8 hours of sleep. I’m able to do 2 workouts daily one long walk with a weighted vest/ruck and one traditional lift.
Keep in mind 30-40 years ago normal test levels for your 40s was close to 900 and now it’s less than half. To have low T, you need levels below 300. If you have close to or sub 400 levels in your 40s you should feel like complete garbage no matter how healthy your habits.
I have normal T Levels for my age but this optimizes my T-Levels back to my 20s. I’m doing so without any real damaging effects. I went from 450 to 1000ish. Since starting TRT and eventually adding the GHRPs I feel like a new human. I don’t have mood swings. I am more focused and effective at work. I get a solid 8 hours of sleep. I’m able to do 2 workouts daily one long walk with a weighted vest/ruck and one traditional lift.
Totally agree with you on testosterone levels. If you want to feel your best you need to be in the high normal range. Normal range at Lab Corp is 264-916 for total and 6.6-18.1 for free testosterone. I would say you want to be above 600 and 12.
A question, with all the working out you do what is your Creatinine level? Mine is slightly above normal from adding so much muscle. My kidneys are fine and during covid when gyms were closed my levels went back into the normal range.
A question, with all the working out you do what is your Creatinine level? Mine is slightly above normal from adding so much muscle. My kidneys are fine and during covid when gyms were closed my levels went back into the normal range.
So while working out (as I've posted here post #8) which given my age I want to "At age 75 my goal is to slow down muscle loss" and "I have pretty much plateaued last few years with weights, pushups etc. but have kept up decent muscle definition"
That said I listen to various podcasts during my 30 minutes aerobic warmups prior to weight training 4X a week. (I do 45 minutes more intense aerobic the middle weight training recovery day between the 1st 2X weight training and last 2X).
Two of the podcasts are fitness related, one is nutrition and one is a general health related by How Not to Die author Michael Greger MD.
Turns out independent of each other during past year each mentioned Creatine (as did @The Exiled. ) So I did some research in legit websites (Webmd et al) and from what I found sounds like at worst as almost no side effects other than I lose $30 for 2 months’ supply (Walmart is only local place I found Creatine Monohydrate). Each said that creatine supplements the natural creatine in your body and will increase muscle maintenance and/or building resulting from appropriate training. Does nothing if you do not train.
I mix 5g with my daily breakfast before work out — high protein cereal, 2tbl wheatgerm, 1 tbl ground flax seed, fresh strawberries, blackberries, blueberries w/ unsweetened soy milk.
I’m at end week 6
Weeks 1,2 (loading phase) no changes
Weeks 3-6:
I’ve increased reps each exercise (machines and free weights) and up 5 lbs each week on the heavier weight ones. Prior to this I’ve plateaued, that I assumed was normal for just getting older.
I’ve gained 6 lbs with same diet that I’ve had, like forever. Fat? Muscle? Water? Combination?
As always YMMV.
Stay tuned.
That said I listen to various podcasts during my 30 minutes aerobic warmups prior to weight training 4X a week. (I do 45 minutes more intense aerobic the middle weight training recovery day between the 1st 2X weight training and last 2X).
Two of the podcasts are fitness related, one is nutrition and one is a general health related by How Not to Die author Michael Greger MD.
Turns out independent of each other during past year each mentioned Creatine (as did @The Exiled. ) So I did some research in legit websites (Webmd et al) and from what I found sounds like at worst as almost no side effects other than I lose $30 for 2 months’ supply (Walmart is only local place I found Creatine Monohydrate). Each said that creatine supplements the natural creatine in your body and will increase muscle maintenance and/or building resulting from appropriate training. Does nothing if you do not train.
I mix 5g with my daily breakfast before work out — high protein cereal, 2tbl wheatgerm, 1 tbl ground flax seed, fresh strawberries, blackberries, blueberries w/ unsweetened soy milk.
I’m at end week 6
Weeks 1,2 (loading phase) no changes
Weeks 3-6:
I’ve increased reps each exercise (machines and free weights) and up 5 lbs each week on the heavier weight ones. Prior to this I’ve plateaued, that I assumed was normal for just getting older.
I’ve gained 6 lbs with same diet that I’ve had, like forever. Fat? Muscle? Water? Combination?
As always YMMV.
Stay tuned.
Back in the mid 90's guys at my gym were discovering Creatine for the first time. I had never heard of it and I'm pretty sure it was the first time it was becoming mainstream.
I remember there being a "loading" period where they would take a lot and complain of being bloated and or diarrhea. But the gains after that were real. You could always tell the guys using it because they would get swol all of the sudden.
But I think back then, with it being new, there probably wasn't any good information out there on dosing. This was 30 years ago.
@genius it's not surprising your reps have increased on some movements given the relationship between Creatine and the ATP in your muscles. It's been my understanding that is why people use it, it allows you to go beyond where you could before, you don't hit fatigue as quickly.
I hate the bloating phase but reading these posts has me considering try it again.
Last time I used it was before the pandemic, I was using Creatine/BCAA mix.
I remember there being a "loading" period where they would take a lot and complain of being bloated and or diarrhea. But the gains after that were real. You could always tell the guys using it because they would get swol all of the sudden.
But I think back then, with it being new, there probably wasn't any good information out there on dosing. This was 30 years ago.
@genius it's not surprising your reps have increased on some movements given the relationship between Creatine and the ATP in your muscles. It's been my understanding that is why people use it, it allows you to go beyond where you could before, you don't hit fatigue as quickly.
I hate the bloating phase but reading these posts has me considering try it again.
Last time I used it was before the pandemic, I was using Creatine/BCAA mix.
I do all 3 plus machines. I only go light on barbells now. I take it within an hour AFTER my workout by mixing a teaspoon into my protein drink. Most online fitness buffs suggest after also. I use Optimum Nutrition Micronized Creatine. You will feel and be stronger in a day or two. There was a commercial on the radio for another brand and their sales pitch was fertilizer for muscles.
Creatine is the only really well researched and documented supplement with little to no side effects that actually works. Just make sure you are drinking plenty of water and take it daily. There is a youtube channel called Mind Pump that is great for anything fitness/bodybuilding. There is a creatine episode where they go into all the science.
Many studies exist on whether before or after workout is best. Results are mixed.
seems to me that since it takes a week or 2 for loading i.e., build up in the muscles, it shouldn't matter whether it is 2 weeks and then before workout or 2 weeks and then after workout.
As far as listening to "fitness buffs" I only listen to controlled studies and preferably ones that are not financed by the companies selling their stuff.
@billyS I have not experienced any bloating
seems to me that since it takes a week or 2 for loading i.e., build up in the muscles, it shouldn't matter whether it is 2 weeks and then before workout or 2 weeks and then after workout.
As far as listening to "fitness buffs" I only listen to controlled studies and preferably ones that are not financed by the companies selling their stuff.
@billyS I have not experienced any bloating
No bloating or gas. The price of their creatine also doubled. I think I paid $74. It was half that before the pandemic. I get their whey protein at Costco. I think it's now about $60 for a 5.5 lb bag. I wait till they have it on sale for $15 off and I buy 3 bags. They have the sale 2 or 3 times a year.
The one I bought at walmart is essentials 250g for $23 just to try it out. There is also store brand (Equate), 450g for $15.
I don't do whey as I rather get my protein on food I can taste and enjoy as I enjoy (and I have the time and skills) to prepare high protein meals as opposed to stuff like whey smoothies (nothing wrong with smoothies).
Ps. I always was a good cook - during my single days easy way to get a girl to my place for gourmet meal and bottle of wine. Used to get great ideas (recipes, presentation) from a mag Bon Appetit. Was like shooting fish in a barrel.
I don't do whey as I rather get my protein on food I can taste and enjoy as I enjoy (and I have the time and skills) to prepare high protein meals as opposed to stuff like whey smoothies (nothing wrong with smoothies).
Ps. I always was a good cook - during my single days easy way to get a girl to my place for gourmet meal and bottle of wine. Used to get great ideas (recipes, presentation) from a mag Bon Appetit. Was like shooting fish in a barrel.