I'm 36 m and when I was 19 to 21 I was in the gym six days a week and was jacked, yes we all fall off. I have read about muscle memory and I just purchased a gym pass. What is the best way to get my muscle back fast? Protein obviously, bcaa,? What are the most important supplements? Creatine? Yes lots of sleep. Much appreciated for the help in advance!! Also I weigh about 180, how much protein should I have through the day.
Niacin before the gym?
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09-01-2021, 10:30 PM #1
HELPP Back in the gym after 16 years
Last edited by RawbVee; 09-01-2021 at 10:36 PM.
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09-02-2021, 12:14 AM #2
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Supplements are low on the order of importance. Look at the sticky threads in the Workout Programs, Nutrition and Exercises forums to refresh your knowledge. Nutrition knowledge will also tell you if and how much supplementary protein you need - other stuff can safely be ignored for now.
I would recommend using a novice routine since they have the fastest initial progression rates.
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09-02-2021, 12:41 AM #3
Get a decent balance of fruits, proteins, dairy, veggies, healthy fats and starches through out the day
Get at least 140-150 grams of protein and 70 grams of fat a day.
You donβt need any supplements.
Youβll get enough niacin in your diet through meats, whole grains, some veggies like peas and mushrooms (legumes) and avocados etc
Caffeine can help your workouts if you need energySuperHercules crew
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09-03-2021, 08:29 PM #4
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09-04-2021, 08:48 AM #5
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09-04-2021, 06:25 PM #6
great intention sir, glad to see somebody with motivation to go to the gym
you mentioned sleep, i think proper rest would help
its like if you rest every other day, and I mean complete rest, not including practical or regular activity of course, you can just do anything and everything
its my personal preference
like EVERY single, EVERY other day
then yeah, with creatine, protein, and calories, after an intense work out, with high resistance, you should notice an effectRyan Paul Papke - future president
ryanpapke.com
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09-16-2021, 02:09 AM #7
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