welcome to the only guide to bonemass you'll ever need.
before we begin, i want to tell you that i dont necessarily have the most impressive bone mass, but what im going to tell you has been fact checked and is based on several studies and also logic.
so, where do we begin?
first, you need to make sure you're taking plenty of minerals specifically :
1) 1000mg of Calcium
2) 4000iu Vitamin D3 & 200ug K2
3) 400mg Magnesium
4) 30mg Zinc
getting your recommended doses or even a surplus of minerals is essential for your bones to grow and to have more bone mass, if you dont get enough during the day, your bone growth will be limited.
-- ( please note supplementation is okay but just make sure you have your minerals.)
but taunt! where can i find these minerals?
for the K2 you must eat grass-fed animal products (such as butter, egg yolk, raw milk, cheese) // K2 directs Calcium where it's needed & activates osteoblastin. without K2, Calcium binds to arteries rather than bones.
you can get D3 by being exposed to the sun shirtless for as little as 30mins, and this will pose as your best source. there are also some in fatty fish (salmon, sardines) egg yolks are also very good for this too. // D3 is essential for absorbing Calcium, without it, Calcium simply cannot be absorbed.
for Magnesium & Zinc you should prioritise almonds, hazelnuts, cashews & water rich in Magnesium. // for Zinc, oysters are the best food in the world, you can also eat red meat or chicken. // Magnesium helps balance Calcium & activate Vitamin D. if you dont get enough Magnesium, Calcium is not used properly. it also helps form the collegen matrix, where calcium binds. Zinc is responsible for activating osteoblasts. without it, bones are fragile & brittle.
you can find Calcium in all types of dairy products (skyr, yogurt, raw milk // BUT also in water & fish (sardines with bones))
Calcium is the raw material for building and densifying bone. it binds to the bone wall to strengthen it & make it thicker & larger when subjected to stress.
uhoh... bonebashing..
repeated impact on the bone puts stress and the osteoblasts absorb the pressure. the body has to absorb more and more so it sends all the minerals to the targetted bones to strengthen them. over time this remodels the bone and therefore makes it thicker.
in more simple terms, you stress the bone -> it reacts -> it becomes thicker & more defined.
BUT! theres another method for bonemass.
during training, especially after polyarchticular movements, HGH is at its peak for 60 to 90 mins so, according to this logic, putting stress on the bone during this time frame would greatly encourage bone remodelling
thats all, i do hope i was able to help, even if it was just a little.
before we begin, i want to tell you that i dont necessarily have the most impressive bone mass, but what im going to tell you has been fact checked and is based on several studies and also logic.
so, where do we begin?
first, you need to make sure you're taking plenty of minerals specifically :
1) 1000mg of Calcium
2) 4000iu Vitamin D3 & 200ug K2
3) 400mg Magnesium
4) 30mg Zinc
getting your recommended doses or even a surplus of minerals is essential for your bones to grow and to have more bone mass, if you dont get enough during the day, your bone growth will be limited.
-- ( please note supplementation is okay but just make sure you have your minerals.)
but taunt! where can i find these minerals?
for the K2 you must eat grass-fed animal products (such as butter, egg yolk, raw milk, cheese) // K2 directs Calcium where it's needed & activates osteoblastin. without K2, Calcium binds to arteries rather than bones.
you can get D3 by being exposed to the sun shirtless for as little as 30mins, and this will pose as your best source. there are also some in fatty fish (salmon, sardines) egg yolks are also very good for this too. // D3 is essential for absorbing Calcium, without it, Calcium simply cannot be absorbed.
for Magnesium & Zinc you should prioritise almonds, hazelnuts, cashews & water rich in Magnesium. // for Zinc, oysters are the best food in the world, you can also eat red meat or chicken. // Magnesium helps balance Calcium & activate Vitamin D. if you dont get enough Magnesium, Calcium is not used properly. it also helps form the collegen matrix, where calcium binds. Zinc is responsible for activating osteoblasts. without it, bones are fragile & brittle.
you can find Calcium in all types of dairy products (skyr, yogurt, raw milk // BUT also in water & fish (sardines with bones))
Calcium is the raw material for building and densifying bone. it binds to the bone wall to strengthen it & make it thicker & larger when subjected to stress.
uhoh... bonebashing..
repeated impact on the bone puts stress and the osteoblasts absorb the pressure. the body has to absorb more and more so it sends all the minerals to the targetted bones to strengthen them. over time this remodels the bone and therefore makes it thicker.
in more simple terms, you stress the bone -> it reacts -> it becomes thicker & more defined.
BUT! theres another method for bonemass.
during training, especially after polyarchticular movements, HGH is at its peak for 60 to 90 mins so, according to this logic, putting stress on the bone during this time frame would greatly encourage bone remodelling
thats all, i do hope i was able to help, even if it was just a little.
