Getting Jacked And Muscular While Keeping A Full Head Of Hair

Discussion in 'Exercise' started by GreekDemiGod, Dec 11, 2019.

  1. GreekDemiGod

    GreekDemiGod Member

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    I have truly come to terms that being lean and muscular makes a man significantly more attractive.
    Last year, I was at my heaviest after 1.5 years of consistent lifting.170 lbs at 6ft tall.
    I was running on stress hormones, doing IF high protein, high PUFA, cold showers. My hair started getting worse at this time, experienced thinning and some recession (NW 1.5). Probably due to poor thyroid, bacterial overgrowth, emotional stress.

    I started peating this summer, my hair stopped getting worse, new baby hairs appeared and I started to reverse some of the thinning. I credit Aspirin and Taurine for that.
    To the untrained eye, I'm a NW1 full head.
    Right now, I'm at a lower bodyweight and muscle mass than before (155 lbs barely)
    I want to start putting on new muscle once again, but my hair is a priority looks-wise.
    How to reconcile both? Any strategies to pursuit?
     
  2. Beastmode

    Beastmode Member

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    If you get sore, you're probably overdoing it. It's worked as a great feedback for me with how I approach trying to gain muscle.

    My first experiment was a 5 x 5 that you can find on Strength Training, Lifting Weights, and 5×5 Workouts | StrongLifts. It was pretty incredible how many workouts I did initially that felt like I didn't do much afterwards b/c the weights were so low, but after 4-6 weeks of slow progression of load I was surprised how much muscle I gained. Plus I never got sore. I'm not suggesting the program, but the overall concept of it seems aligned.

    Diet wise I made sure to have a lot of calcium, extra magnesium and plenty of protein.
     
  3. Hans

    Hans Member

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    Eating in a surplus and making sure to consume all your micros is the best idea. Several times over the RDA is best for the B-vitamins and most other nutrients if it comes from food and is mainly balanced (example, too much beef liver can provide too much copper and vitamin A, and is not balanced with zinc. Oysters are balanced with zinc and copper.)
    Train 3 weeks with progressive overload and then take the 4th week off. Optimize sleep and recovery. Avoid stress. Get sunlight, red light and gelatin as low hanging fruit.
    Eat a moderate protein diet for now, around 120-150g protein, moderate fats, around 60-80g and the rest of your calories from carbs. Eat only easy digestible carbs.
    Probably the most important thing is just to avoid excess stress. Eat enough, avoid gut upset, don't over-train and optimize recovery then you should be good.

    As a side note, I don't think 5x5 is the best approach. 1 AMRAP set and a few drop back sets are more than enough to stimulate adequate hypertrophy and strength. It's much easier that way instead of busting yourself set after set after set. With drop back sets you're already autoregulated, because you only add as many drop back sets as you can handle that workout. For smaller muscle groups you can just do straight sets (no AMRAP sets).

    So in summary, my number one tip, avoid stress and if you can't learn to deal with it as best as you can.
     
  4. OP
    GreekDemiGod

    GreekDemiGod Member

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    @Hans I'm pretty much doing everything you touched on, except eating consistently in a surplus, and I know that's No.1. I've had success with bulking in the past, so I know I'm stalling as long as I don't raise my intake.
    About the RDS's, I am clocking on most, not sure if several times though.

    I seem to have gained 0.8 kg in the past month. Still holding abs definition if flexed and in good lighting.
    I am used to the bigger version of me (2018), so compared to that, I'm not as impressive
     
  5. Hans

    Hans Member

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    Milk, organ meat (kidney, chicken liver (much lower in copper and vitamin A), etc) and starches will quickly give you a few times the RDA on most of your micros. With a good surplus and protein intake, you can add mass very rapidly especially if it's regaining lost mass.
     
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