1. From whatever sources (besides shakes) make sure you're getting the same amount of protein as you LEAN bodyweight. If you're obese shooting to meet your ACTUAL body weight (meaning you're including fat mass) will put you way over your requirements.
2. Zinc and Calcium before bed is real. If you're like me it might give you some wild dreams but the muscle recovery is real plus you'll sleep deeper which builds muscle too.
3. Hit that Beta-Alanine daily. It blunts delayed onset AND helps preserve muscle if you're on the other side of being a youngster.
4. Creatine? I've read too many reports of it flexing into a "brain health" tool. Many are suggesting that if you're sleep deprived it can help blunt the ill effects of burning the candle at both ends. Additionally some are pushing the idea that you should use it like protein, x amount per kg of bodyweight. One pro golfer does 25 grams a day and is killing it on the course.
With all of this its just my experience. Yours may vary so consider the above just a guideline and figure out what works for you.
Two months left in this year.
If you've been doing it right you've been locked in since at least Sept.
No Excuses.
Get under the fucking bar!
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