FtM Muscle Building Pre T

FtM Muscle Building Pre T

How to Build Muscle: A 3 step guide for pre-hormone FtM guys.

 

Hey, all of you FtM guys out there don’t wait until you are on testosterone to start building muscle. Putting on muscle takes a long time. The sooner you start the better! Also now is the perfect time to lay down a good foundation of strength so that you are ready for when you do start testosterone.

 

Step 1. Lift weights

More specifically lift progressively heavier weights. When you are looking at programs remember that frequency is important for non-enhanced lifters. You will make faster progress doing a full body program 3x a week and hitting every muscle group 3x a week than you will doing a split routine where you work out 5-6 days a week and only hit every muscle group once a week. Now is the time to master those big important movements like the squat, deadlift, bench press, barbell row, and overhead press.

 

Step 2. Eat

If you want to build muscle you have to eat enough to fuel your workouts and also put towards building more muscle tissue. Eating at a caloric surplus of about 250 kcals/day is a good place to start if you are comfortable with the amount of body fat you currently have. If you have a bit more body fat on your frame than you want then you might want to keep your calories at maintenance. If you have a lot more body fat on your frame than you want and you are new to lifting then you will likely be able to gain some strength as well as a little muscle while you are eating at a calorie deficit of about 250-500 kcals/day. You will not be able to get away with this forever but if you are a beginner you can probably get away with it for a few months.

You will also want to make sure you are eating enough protein. You will want to shoot for 0.8g of protein per 1lb of bodyweight. As for the ratio of carbs and fat it doesn’t really matter as long as you are getting some of each. Some guys feel better eating more carbs, some guys feel better eating more fat. Experiment and find out which guy you are. Don’t forget to get most of your calories from healthy whole foods rather than junk food.

 

Step 3. Rest

Your muscles need recovery time so that they can grow bigger and get stronger. Rest days are not a bad thing, if you want to grow up to be big and strong you have to rest. This also means getting enough sleep. If you are on an especially demanding program you might find that you need 8-9 hours of sleep a night to recover. Don’t shortchange your sleep you will just end up shortchanging your gains. No one wants to do that. When bedtime comes around and you would rather watch some more Netflix remember your goal to put on some serious muscle.

 

Extra Special Bonus Step. Hard Work and Patience

Remember, building muscle is a slow process especially for people who have a female hormone profile. Don’t get discouraged when it doesn’t happen in a week, because it won’t. Building muscle is a process that takes months and years of consistent effort, but it is worth it!

Supplementation for beginners

Supplementation for beginners

What supplements should a beginner take?

A question I often get asked as soon as I take on a new client is “what supplements should I be taking?” When you are a beginner the two things that you want to be worrying about first are:

  1. Your nutrition
  2. Your training

You need to get those two things completely on point before you want to even look into supplementation. Because supplementation is really only the last 10% of the progress you are going to be making and that is after you have very good nutrition and after you are being very consistent with a good training program. If your nutrition and your training are not on point you are wasting your money on those supplements, they are not doing anything for you.

Let’s assume that your nutrition and your training are on point. What supplements should you be thinking about? The first thing you should be thinking about is protein powder. If you are starting to find it difficult to get enough protein in your diet during the day then consider getting protein powder. It does not matter what kind of protein powder. I use a plant based protein powder only because I can not have dairy products and whey protein powder would make me feel sick! If you do not have that sensitivity go for whey protein powder it is usually cheaper and there are a lot more flavor choices. However, if you are not having any trouble getting protein in your diet then protein powder is not really a must. You do not need to be eating protein powder to make the muscle gains you want or to lose the fat that you want to lose. It is a matter of convenience, that is it.

The second supplement that you might want to think about using is creatine monohydrate. Basically what creatine monohydrate does is it helps you get that extra rep or two during your sets. To get any benefit out of creatine monohydrate you have to be taking it consistently every single day (about 5g, depending on what your body weight is). When you are looking for a creatine supplement just get the cheapest creatine monohydrate that you can find. You can get a tub of creatine monohydrate powder and it will last you forever! If you want the added convenience of getting it in a capsule you can do that. You will be paying for that convenience of course, but for some people it is worth it. I just take my spoon full of creatine, put it in my mouth and quickly drink some water. It is like pounding a mouth full of sand.

I am sure what a lot of you guys are asking now is what about vitamins, why is she not mentioning vitamins? Well, if your nutrition is on point you should not need them. Unless you go to your doctor and your doctor tells you that you are deficient in this vitamin or that mineral there is no need to be taking a vitamin.

Just remember when you are researching supplements to take no supplement is going to replace hard work and good nutrition. If you are deciding between buying these supplements or spending that money on good quality food. Get the food instead of the supplements it will do you more good in the long run.

 

Build Confidence

How To Build Confidence

Weight lifting helps people build confidence.

Today I want to talk about why. Over the years I have seen a very interesting side effect of weight lifting in my clients. They started to build a whole lot of confidence. Something that they were not expecting or really hoping for but it just sort of happened. And I think it is just due to the nature of weight lifting itself. When someone starts weight lifting a lot of the time doing something like deadlifting 200lbs off of the floor seems like a goal that they could never accomplish. But then a few months down the line all of a sudden they are able to do it and do it with ease. Talk about a confidence builder! Being able to do something that you never thought possible is awesome. In weight

Being able to do something that you never thought possible is awesome. In weight lifting if you are tracking your workouts correctly it is very easy to see your progress. For example when people look back at their workout logs and find that they are lifting 30 more lbs than they were a few months ago it is an amazing feeling. You get to watch as your bench press goes up by 5lbs and then 5lbs again and then 5 more pounds. And then all of a sudden you are bench pressing 100lbs and you can not help but feel a little bit more confident in yourself. For a lot of people, weight lifting gives them a healthy way to exert control over their life. With weight

For a lot of people, weight lifting gives them a healthy way to exert control over their life. With weight lifting you can set reasonable goals and work towards them in a fairly controlled environment. It is a great training place for life in general. You can set a goal to lift a certain amount of weight. You will work towards that goal and eventually you will get there. As long as it is a reasonable goal. Weight lifting has a lot of benefits and one of the ones that I’ve found that I didn’t quite expect was that it’s a great confidence builder. If you liked the video please like the video. Subscribe and I will see you next time. Thanks for watching.

Weight lifting has a lot of benefits and one of the ones that I have found that I did not quite expect was that it is a great confidence builder.

 

Good Form

Good Form Why

Why good form is important.

If you ask me one of the keys to success in they gym along with consistency and a good diet is good exercise form. That is for a few reasons. First reason, and one I bet you already guessed, is that it reduces the risk of injury. When you are working towards a goal in the gym the last thing want is to be out on an injury. Another reason that you want to make sure that you are using good form is because you want to make sure that you are targeting the correct muscles when you are working out. Good form is also important for optimal strength and muscle gains over the long term. I like to think of it this way, if I am cheating on a rep I am just cheating myself. The best thing you can do for yourself is to not lift with your ego. If you need to reduce the weight, reduce the weight! Good form is especially important for beginners because it is much easier to get into a good habit now than it will be to get out of a bad habit later. If you’re used to doing and exercise with really bad form it is hard to, down the road, get out of that bad habit. It is easier just to learn the exercise with good form right off the bat. You will thank yourself later!