Quote from: Deborah on October 26, 2017, 12:52:17 AM
You cannot out-exercise a bad diet. If you want to lose fat you have to first eat better and then add some exercise as Dena said. Besides just reducing the overall amount you eat, a good place to start is eliminating all added sugar and eating fewer carbs overall, somewhere around 150g per day.
The best and fastest way to add muscle and strength is by doing big-heavy (compound) barbell exercises; back squat, deadlift, bench press, overhead press, and bent over rows. The best program in my opinion is Starting Strength. You can read in detail how to do the exercises and program in the book "Starting Strength" by Mark Rippetoe. Besides just getting a whole lot stronger all over very quickly, this will make you better at whatever other sport you enjoy.
Without high testosterone there is a limit to how much muscle mass you can add. However, you will add muscle and you will get a lot stronger. Without going into detail, there is a lot more to strength than simply muscle mass.
Yep, Deborah and I are in total agreement here, both of us have experience in body building and strength training. Don't let our newer femininity fool you, lol. Once you get past the basics, the Bigger, Faster, Stronger program is great for avoiding plateaus, both in terms of strength and physique. If you have trouble researching it, I can give you more detail. Got a couple novel length posts here regarding that, diet, and targeting specific areas.
Totally agree with Deborah on the diet and nutrition aspect as well. You can't effectively and safely build muscle without proper hydration, oxygen, and nutrients. Aside from general dietary improvement, there are certain things you can to do naturally increase your body's Testosterone to Estrogen/Progesterone ratios. I just hope that you're not Vegan in that regard though. While a vegetarian/vegan diet is sufficient for normal human existence, it is nearly impossible to acquire all of the branch chain amino acids (protein strains) without adding meat to your diet. Two of the most complete with regards to amino acids are eggs and milk. Red meat is also relatively complex in its protein content. There are four nutrients that it is absolutely crucial to acquire if you want to masculinize your physique. These are iron, calcium, magnesium, and zinc. Iron and calcium should be obvious regarding their function and benefits. Magnesium helps with nerve and muscle function, immune system support, bone growth (both length and density,) and is a catalyst for your metabolic rate, which makes it easier to change your physique, whether trying to become leaner, or adding muscle mass. Zinc intake above 100% USDA daily recommendations causes the body to increase basic Testosterone production, but I wouldn't go any higher than 400% on Zinc to avoid liver and kidney damage. Red meats are rife with iron and zinc, along with their protein contents. At a base level, most grocery stores stock "Active" formulas of multivitamins, and they're relatively cheap, at about $8 for a month supply. If none of the ones in your area do, try supplement stores like GNC. Just don't let them up-sell you. Spinach is high in just about everything, including zinc and magnesium. Nuts, seeds, and beans are also fairly high in both magnesium and zinc, not to mention their fiber and protein contents. Just avoid almonds, green beans, flax, and soybeans, as those are really high in estrogen. Proper balance must also be adhered to with strength training. Cutting out fats and oils completely won't help, in fact it can harm the process.
With the right research, guidance, and perseverance, you don't have to be on HRT to see improvements in the masculinity of your appearance. Feel free to message me for more specifics regarding diet, nutrition, or exercise. Deborah also has a wealth of knowledge and experience. Stay Safe, and Strong.
HUGS!
