so i've literally been taking my pants off opening my window
and for six to eight minutes a day i've been exposing them to sunlight
what's up everybody Schuyler Diehm here lifestyle fat loss coach and in this video we are going to
be talking about how i gain 10 pounds of muscle in a month now full disclosure this may have been a
month to a month and a half i'll get into that in a second but these are the strategies i've
used i'm not on drugs i'm a lifetime natural and this past month has been pretty insane so if you
are working on losing weight or building muscle or a combination of both make sure you subscribe to
the channel super hyped to be putting out a lot of content at least once a week and my main goal is
to help you get in better shape so if you follow me on instagram you have probably seen i practice
what i preach i'm in the gym every single day i eat right i'm very very health conscious and so
that being said because i focus so much on being intuitive and just diving into lifting weights and
eating healthy i don't weigh myself consistently and so full disclosure it could have been a month
and a half but from what i remember for the past two three years i've been stuck at 160 so i barely
weighed myself and i believe that anywhere from 30 to 45 days ago was when i last weighed myself
and so that being said i had zero expectation of gaining weight the goal wasn't to gain weight
i just really love working out i really love eating right and this past month i've made a
couple changes that have obviously paid off so how i found out i was 170 is i was at the weekly
ice baths i do with my buddies and one person called me out because i said i was 160 and he
said there's no way you're 160. i said yes he said no and so i went home i weighed myself
and what do you know i hit 170. so in this video i'm really going to break down what i've been
doing this past month now another disclaimer is i'm more of a spray and pray type person
i'm not the person to just do one individual thing at a time i'm consistently testing new things
and so this past month i had quite a few different things that i've added to my routine which we're
going to be talking about in this video so when i look back at this past month i can dial in nine
things that potentially could have helped me now again i'm not saying you can get the same results
and i'm definitely not saying that these are the reason that i gained this muscle
but i did gain the muscle i did gain the 10 pounds regardless not whether you believe me it happened
and so i figured i'd make this video so number one is not something that i necessarily changed
this month but it's been something that i've been doing a long time and it's worth mentioning
is ruthless consistency i have been doing 75 hard and i've failed it because i've missed a progress
picture twice so for the past 100 plus days i've been working out twice a day one workout is always
weights and then the second workout is typically a walk outside but i'll talk to you in a second
about what changed this past month with that second workout i'm also 28 years old and i have
been working out since i was 13 working out very consistently since i was 19 and so i have a lot
of structure behind me it's not like i just went to the gym for the first time this past month i've
built that structure and so i know how to work hard i know how to push i know how to lift heavy
and i know how to work out in a way that helps me build muscle helps me get stronger so everything
these past 30 days i did i did very very well i didn't have to ask anything and because that
obviously the results came second thing i can dial in which goes in terms of this workout is
the 101 pull-ups i think this was a really ideal time for me to do this because there's no way i
would have filmed my physique before and after but we have this footage because i did a 30 day
pull-up challenge where i was doing 101 pull-ups every single day obviously the exercise portion is
the catalyst for building muscle the rest of what we're going to talk about is more about boosting
recovery allowing greater gains but between working out and lifting really heavy and also
doing these pull-ups obviously there came a lot of muscle growth and i do think it had a really big
impact because my strength improved during the month which we'll be creating a video about so
if you do want to follow along and kind of see the progression over that month of 101 pull-ups a day
subscribe to the channel because we'll be putting that video out soon third strategy
i actually started heavy deadlifting again this past month so normally i've been doing
sumo deadlifts it hasn't been anywhere close to one rep max's it's more been hanging out around
like three to eight rep range but this past month i really got introduced to not only conventional
deadlifting so no more sumo but also maxing out and so the last time i did conventional deadlift
was like five plus years ago i just started this past month and i already got myself up to 425 that
could be a combination of the recovery but i also think that the hormone response that you get when
you lift heavy as well as just deadlifts being an incredible incredible exercise for muscle building
has been a catalyst for allowing me to gain this weight the fourth thing that changed this month
i've been eating more protein i've been getting an extra burger patty with my meals at night i
typically have two the last couple weeks i've been having three i've been very intentional
about just eating enough so making sure i'm not skimping back on the food and really just diving
into making sure that i get enough protein which obviously protein is what's going to help you
build a muscle so making sure i get enough which means that when i do break down the muscle i have
enough protein building blocks to recover to rebuild fifth thing i've been doing this month
is a little out there you guys may have seen that liver is kind of blowing up and it's incredible
incredible health benefits and the nutrients involved this past month i did start eating raw
liver it wasn't every day it was probably three to four times a week only for like two to three weeks
but that was part of it and looking back i do think that played into it because the amount
of nutrients you get in liver that you can barely get anywhere else is incredible and if i'm getting
enough nutrients in my body i have the proper materials to recover once again number six also
a little bit out there is i've been sunning my balls so i've literally been taking my pants off
opening my window and for six to eight minutes a day i've been exposing them to sunlight but number
one i haven't been doing this every single day but again it's more to the four to six times a week so
i am pretty consistent with it and you may think this sounds crazy but the studies are actually
really cool so when you expose your torso to sunlight testosterone boosts by about 120 percent
when you expose your balls to sunlight you get that testosterone production up to 200 or more
so is it a fad who knows did it work who knows but i'm doing it because i feel really good when i do
it and why the heck not number seven is i've been taking an herbal testosterone supplement so legit
i started this maybe a week or two after the month started i have no data whether this has helped but
i do think obviously race testosterone potentially means increased strength increased recovery and
so just for your guys's benefit i've been taking sigma by gorilla mode really solid ingredients so
this is kind of something i'm excited about i'm not promoted or sponsored by these guys i'm not
connected with these guys in any way this is my first time trying the product but i couldn't not
mention it because it was something i added this past month and i do think that it has been helping
with increasing my testosterone the eighth thing i've been doing is ice baths if you have looked
into the research of ice baths it's pretty incredible how your physiology responds to it
not only in terms of recovery but also just being able to activate that fight or flight system and
really pump adrenaline and then also just allow yourself to be in a state of calm mentally and so
i don't know once again if this was a catalyst but i do believe it has been because i felt
incredible while doing them i've been doing them a minimum of once a week but sometimes it's two
to three times a week and then the ninth thing i added which again may sound strange to some of you
but i've started taping my mouth at night you know i wear my nasal strips which if you have not seen
that video you can kind of learn a little bit why they're so important but i've been reading this
book breath and it's blowing my mind about how important the breath is how important it is for
not only recovery and getting really high quality sleep but also for changing the structure of your
face for things like asthma for things like dental health like so many weird weird things that you
can just get from breathing through your nose at night and so this past month i have been taping my
mouth shut at night and about maybe three quarters of the night also adding the nasal strip to make
sure i'm getting even more oxygen through my nose so again i don't know how much that's played into
it but i do think it's improved my recovery because it's improved the quality of my sleep
which is helping me recover more so those are the nine things man i again have no scientific data to
back up that these are the things that have helped me create muscle i am in no way saying you can
produce the same results but i've gotten really really awesome results this past month and i'm
going to be continuing i may actually be testing a little bit removing the liver and sticking with
everything else removing the testosterone supplement to cycle off it and seeing how
my body responds in the future but those are the nine things for those of you that are interested
we do work with clients to help them lose fat and build muscle we do create custom workouts and so
obviously the workouts that i put myself through this past month we're the catalyst for growth and
so they can be a catalyst for growth for you again not saying you can get the same results what i am
saying is you can tap into a really solid workout system as well as nutrition system that's going to
get you incredible results so if you want to learn more about that check the link in the description
this video we got free training there for you it outlines everything step by step i'm pretty
confident that once you watch it you will see why this is one of the more effective strategies
out there but that's all i got for you today guys again make sure to subscribe to the channel leave
a comment below like the video tap that bell icon do all the stuff but i appreciate you of course as
always make sure to eat smart move more sleep deep and be grateful for this moment see you next time