I know you’re looking for a quick fix, so here are some things that will help:
1)
Fish oil/Cod liver oil
Serving size/Dosage: At least 2000 mg omega 3 fatty acids per day; 3000 mg optimal. Take half your dosage in the morning, half at night.
Why: Lubricant for your joints (amongst other things.
Miscellaneous: Make sure you’re getting the 2000 - 3000 mg in actual omega 3s, not just fish oil. What a lot of supp companies try and do is tell you how you’re getting 2000 mg of fish oil in one single capsule; what they don’t tell you is that only 300 mg of that 2000 mg is actually omega 3s. That’s why I take it by the spoonful myself—taking 2 spoonfuls is much better than taking 8 capsules. It’s also a lot more cost efficient. Only downside is that it tastes nastier.
2)
Glucosamine + Chondroitin.
Serving Size/Dosage: At least 1000 mg of each. Take 3 servings a day. 1.5 servings in the morning, 1.5 servings at night. (Should be 2 tablets per serving, so 3 in the morning, 3 at night).
Why: Lubricant for your joints, good for collagen.
Miscellaneous: Be sure not to get the ones that say ‘MSM’, it's just an extra thing that doesn’t do anything. You WILL see results with this thing in 2 - 4 weeks if you take it daily like I said.
3)
Vitamin K2
Serving Size/Dosage: As much as you want, there's no overdose limit on this thing even though it's fat soluble. I was literally taking over 760 times the recommended value for a few months and nothing happened to me.
Why: Corrects osteoporosis, gives energy since it is a quinone, prevents hardened arteries, reduces already hardened arteries (slightly), can make you grow taller (only if you have unfinished growth), will re-develop your bone structure back into what it was when you were ~30 years old.
Miscellaneous: Avoid light from touching it because it breaks down the molecules (so put it in your mouth fast when you take it. If you take 15 g of vitamin K2, eat with at least 30 g of fat (preferably animal fat; the fat in milk is good); if you are taking 25 g of vitamin K2, then you'll need ~50 g animal fat. This is because K2 is fat soluble, and will not be absorbed into your body without being dissolved in fat. Don't take with vitamin C or E at the same time; it will negate its effects.
These 2 websites are legitimate, but I think the first one is better just because it has a better price:
The Koncentrated K capsule has 25 mg of MK-4, 0.5 mg of MK-7, 5 mg of K1 and 5 mg of Astaxanthin. Koncentrated K provides more vitamin Ks than you could ever eat in a day...heart health, bone health, have anti-cancer properties, and appear to be anti-agi
www.k-vitamins.com
Vitamin K2 MK-4 15mg + MK-7 60mcg. 90 Vegecaps. Clinically Supported Dose. MK-4 in this product is <1% CIS Form, the MK-7 is <4% CIS Form, a pharma-grade purity and potency
supplements.relentlessimprovement.com
If you actually follow through with this one and start feeling bone aches, PM me. There are several possible reasons for that and are easily fixable.
4) Joint precursors to collagen:
Proline
Glycine
Arginine
Lysine
Miscellaneous: Proline and glycine are most important for collagen, arginine will also stimulate HGH release which gives you energy though; vitamin C helps in the process.
. i digress...my point is you arent too far gone just need to adjust your training. also pulling a bicep doing a pullup tells me you were too weak to do those at that point. i can bust out 100 pullups in about 10 minutes I couldnt imagine pulling a muscle. once youve done so many its like walking.
