Muscle Building Tips

[Maxout777]

I know people hate to hear this, but sleep is huge in this too, besides just hitting your macros. I get the most "anabolic" sleep when I workout heavy and hard in the morning, and eat good quality high calorie foods during the day, and wind down before bed appropriately. I begin winding down around 8:30 (weekdays, and weekends if I'm not having some drinks with friends), with True Dark Twilight glasses (extreme junk light blocking, think blue blocking yellow glasses but red lenses), and putting my DAMN phone down. Turn that shit on airplane mode and plug it in next to you. Watch something easy/funny to watch on TV for about thirty minutes, and I'm asleep.

Wake up refreshed every damn morning ready to go again.

[Turnover25]

I know people hate to hear this, but sleep is huge in this too, besides just hitting your macros. I get the most "anabolic" sleep when I workout heavy and hard in the morning, and eat good quality high calorie foods during the day, and wind down before bed appropriately. I begin winding down around 8:30 (weekdays, and weekends if I'm not having some drinks with friends), with True Dark Twilight glasses (extreme junk light blocking, think blue blocking yellow glasses but red lenses), and putting my DAMN phone down. Turn that shit on airplane mode and plug it in next to you. Watch something easy/funny to watch on TV for about thirty minutes, and I'm asleep.

Wake up refreshed every damn morning ready to go again.

Which foods would you consider high calorie on paleo? I eat 3 meals a day with a protein source each meal, with fruits and some nuts added in as snacks during the day but it's only coming out to about 1500-2000 calories for the day. I am aiming toward about 2600 I believe.

I agree sleep is huge, for some reason I've always been a night owl, it's like my body would never let me sleep before 2 am even before PFS. Once I do fall asleep I can sleep for 8-10 hours most days, and working out in the morning is especially important for me because if I workout any time past 3 pm I'll be up all night. I just set my iPhone to that setting where it turns to blue light blocking after a certain time at night, so I'm hoping that will help me avoid blue light, but I'll probably just stick to reading or TV until bed.

I also just ordered Albizia from LEH, excited to give it a try.

[DefRecover]

I really need to fix my sleep - pretty sure this is what is stopping me from really progressing to near 100%. It is definitely linked to my gut but can’t seem to figure out exactly what is wrong - but get major bloat in the night which usually wakes me after about 5 hours and then takes me an hour or more to get back to sleep.

The days I lift heavy, I seem to be pretty wired into the evening and this makes things worse, light sleep, lots of waking through the night.

Maybe I need to do a water fast...