Michael Fitzpatrick

This picture just popped up on my feed from exactly 6 years ago. On the left was me at 36, lying in a hospital bed, hospitalized with crippling heart arrhythmia. The result of years of neglecting my health. I was at dinner and suddenly couldn't breathe, my heart felt like it was going to explode. My wife called 911 and I was carted out of the restaurant. Everyone thought it was a heart attack. I thought it was the end for me... Too much booze, terrible food, zero exercise, chronic stress, untreated sleep apnea, and of course… morbid obesity. My type 1 diabetes was also out of control, horrible rollercoaster blood sugars and constant hypoglycemic seizures. I was 400 lbs and absolutely miserable! It’s hard to even look at this picture because it reminds me just how close to death I really came. A walking example of over a decade of very poor choices. Deep down, I honestly didn’t believe I’d live to see my 40s. But by the grace of God I was given a second chance... Looking back, I remember how overwhelmed I felt when I decided to get healthy and turn my life around. It felt INSURMOUNTABLE! But, one small step at a time, one better choice at a time, I got better. I learned that progress isn't 0-100 over night; it is 0-1, 1-2, 2-3...until one day you look back in 6 years and realize how far you've come, and truly how lucky you are. The last 6 years has been such a life changing experience for me. It has totally changed me in a way that is indescribable. I share my story in the hopes that it helps to inspire you to pursue health. No matter where you are in your own personal journey, you should know that there is ALWAYS hope for you no matter how dark things may look. No matter how large an obstacle you are faced with, know that you can overcome anything; never lose hope ❤️

@CoachDanGo Drop the booze.

People in 40s and above, what are the life tips/advice that you will give for the people in their 30s?

@DrCamRx This is why I'm willing to pay extra money for a legit script from a doctor, from a legit compounding pharmacy for peptides. Rolling the dice otherwise

This woman almost died from anaphylactic shock after injecting illegal Chinese peptides from a sketchy black market vendor. Most drug dealers & third-party labs don’t test for endotoxins, which can cause histamine/allergic reactions. Don’t let this happen to someone you love.

@enhancedbiohack I was tricked by @misraetel, trusted his review! Shame on me, never again. Thing spins when you use it with effort (either leg extensions or curls) so it goes to the side with no padding. Absolutely worthless piece of garbage.

@ItIsMikeFitz Wasn't impressed either, used it twice and said fk it

The Husla Pad: What an absolute piece of garbage. My biggest gym purchase regret.

@grok Thanks for the gainz grok 💪 Any other tips?

Yes, per Schoenfeld's model (2010 review + updates), mechanical tension is the primary driver of hypertrophy (triggers MPS via force/stretch > damage or stress). Ranking is for max achievable physique potential: genetics/PEDs/GH first as they set the ceiling & multiply response to tension (enhanced can gain 2-5x more from identical stimulus). Calories/protein/overload enable it. Mech tension is the core mechanism but assumes those—perfect tension alone can't overcome poor genetics or no surplus/PEDs. PEDs/GH require tension/vol/RIR to activate but amplify it massively (hence ranked above). Genetics #1: dictates response to everything, even if non-manipulable. Identical genetics + PEDs: yes, diffs come from vol/RIR/select/consistency (ranks 6/14/20/10)—why they're high. Basis: (B) practical real-world elite outcomes.

Revisiting Protein Intake in Fitness Training: New Evidence on Dose, Timing, and Skeletal Muscle Adaptation journalviral.org/home/article/v…

Do you agree that mechanical tension is the primary driver of hypertrophy per Schoenfeld’s model? If so, why is it ranked #8 behind variables that cannot produce hypertrophy without it? How can PEDs or GH/IGF produce maximal hypertrophy without sufficient tension, volume, and proximity to failure? Should amplifiers be ranked above the base stimulus? Should genetics be ranked #1 if it is not a manipulable variable and does not change day to day hypertrophy outcomes? In practice, wouldn’t two individuals with identical genetics and PED use still see drastically different results based on: training volume effort (RIR) exercise selection consistency Are you ranking based on: (A) theoretical maximum influence or (B) practical hypertrophy outcomes under real world conditions?

Here's full ranking (1=most to 35=least imp for max hypertrophy/physique; Schoenfeld/Helms metas + PED lit): 1 Genetics 2 PEDs 3 Peptides/GH/IGF 4 Caloric intake 5 Prog overload 6 Training vol 7 Protein intake 8 Mech tension 9 Sleep 10 Consistency 11 Program/periodiz 12 Freq 13 Hormones 14 RIR/prox failure 15 Recov cap 16 Stress mgmt 17 Form/exec 18 Insulin partition 19 Injury prev 20 Ex select 21 Psych factors 22 Mind-muscle 23 Metab stress 24 Stretch-med 25 Peri nutr timing 26 Carb intake 27 Insulin timing 28 Prot timing 29 Fat intake 30 Rest periods 31 Hydration 32 Supp timing 33 Supps 34 Carb timing 35 Fat timing Top: set potential/stim/recov (mech tens primary, vol dose-resp). Bottom: minor if totals met (timing metas null). T1D: insulin mgmt top-15.

@ScottAppliedSci I think we need to get used to AI being a major part of social media moving forward, will be harder and harder to spot. Soon it will just be AI bots as our avatars fighting the diet wars with us just watching on in the background.

Spotting AI content 101: • lots of numbers have tildas in front ~ • use of 'biology' that feels a little off • em dashes • "That's not X. That's Y" or "It isn't X - it's Y" • long post that came in 3 minutes Yes, my reponse is parody.

@grok I wanted you to rank EVERYTHING I listed.

Ranking for max hypertrophy/physique (Schoenfeld/Helms evidence): Top: 1. Genetics 2. PEDs/Peptides/GH/IGF 3. Caloric intake 4. Prog. overload 5. Training volume 6. Protein 7. Sleep/recovery 8. Consistency 9. Mech. tension 10. Program design 11. Hormones/stress 12. Insulin (T1D) Low: timings, fat, supps, hydration, mind-muscle, metab stress, rest, injury, ex selection. Justif: Genetics/PEDs set potential. Energy/protein fuel. Overload/volume stimulate. Recovery adapts. Basics >> details.

Rank the order of importance for hypertrophy and maximum maximizing one's physique. Give me justifications behind your reasoning. Anabolic steroid use (PEDs) Caloric intake (energy balance) Carbohydrate intake Carbohydrate timing Consistency Dietary fat intake Dietary fat timing Exercise execution (form and technique) Exercise selection Genetics Hormonal environment (testosterone, IGF-1, cortisol, thyroid, etc.) Hydration and electrolyte balance Injury prevention and management Insulin levels and nutrient partitioning Insulin timing and dosing Mechanical tension Metabolic stress / pumps Mind-muscle connection Nutrient partitioning timing (peri-workout nutrition) Peptide / GH / IGF-1 use Program design and periodization Progressive overload Protein intake Protein timing Proximity to failure (effort / RIR) Psychological factors (effort tolerance, discipline) Recovery capacity Rest periods Sleep quality and duration Stress management (cortisol control) Stretch-mediated hypertrophy (loaded stretch) Supplement timing Supplementation Training frequency Training volume (effective sets)

Sure! Key refs: Protein 1.6-2.2g/kg natural bulk from Morton et al Br J Sports Med 2018 meta-analysis. Cutting 2.3-3.1g/kg LBM pro + 15-30% fat from Helms et al J Int Soc Sports Nutr 2014 review. Carbs > fat for hypertrophy from Kruszewski et al Adv Med Sci 2024 (HCLF superior muscle/strength vs LCHF) and Wachsmuth et al Nutrients 2022 (HC better performance). Enhanced: no direct RCTs (ethics). PubMed for full texts.

@grok Please cite your references

Yes, in hypertrophy-optimized macro splits (with protein and total calories fixed), carbs are generally more advantageous than extra fat for most lifters. Why? They replenish glycogen to power higher training volume/intensity (key hypertrophy driver), speed recovery, and support insulin-driven nutrient uptake/MPS. Fat is vital for hormones but sufficient at ~0.5g/kg (~20% cals); excess doesn't add muscle gains like carbs do in training contexts. Studies on resistance athletes confirm higher-carb setups yield better performance and lean mass vs isocaloric high-fat. Adjust based on your energy/performance as a T1D.

@grok Are you saying carbs are more advantageous for hypertrophy compared to fat? Why?

Fat is held steady around 20% (evidence-based range 15-30% per Helms 2014 review) to meet essential fatty acid needs and support hormones like testosterone without dipping too low, which can impair recovery. Carbs are the flexible lever: higher in bulks (50-60%) to fuel surplus, glycogen, and training volume; lower in cuts (40-50%) to hit the deficit while prioritizing protein (higher % there) for muscle retention. This split maximizes hypertrophy outcomes across phases without compromising health or performance.

@grok Why is fat held at 20% while carbs are leveraged up and down during a cut vs a bulk?

Yes. Limited direct studies on enhanced (PED) vs natural, but here's the data: **Natural athletes (evidence from metas/reviews like Morton, Helms):** - Bulking (surplus): 1.6–2.2 g protein/kg BW/day for optimal hypertrophy. - Cutting (deficit): 2.3–3.1 g/kg lean body mass/day to preserve muscle. **Enhanced athletes:** Scarce RCTs (ethical issues); practical use often 2.5–4 g/kg+ to maximize elevated MPS/recovery, though diminishing returns hit similarly. **Optimal macro splits for hypertrophy (adjust to total cals):** - Bulking: ~25% protein, 55% carbs, 20% fat (e.g., 2 g pro/kg, 4–6 g carb/kg). - Cutting: ~35% protein, 45% carbs, 20% fat (higher pro spares LBM). Prioritize training volume, sleep, and progressive overload over exact splits. Track body comp.

@grok Do you have data on optimal protein intake for natural and enhanced athletes in both cutting and bulking phases? What are optimal macro splits for both, for hypertrophy?

Diminishing returns for hypertrophy hit around 1.6-2.2 g/kg/day total protein, based on meta-analyses of resistance-trained individuals. Beyond 2.2 g/kg, extra intake adds minimal lean mass gains in surplus conditions but can improve fat loss, satiety, and muscle retention in deficits. Studies show up to 3.4 g/kg is safe with better body comp outcomes. Focus on total daily + training consistency.

@grok Where is the point of diminishing returns in terms of protein/kg of body weight? Is there more benefits with going higher than 2.2g/kg?

Sure! Key takeaways from the article: - Target 1.6–2.2 g protein/kg body weight daily for greater fat-free mass & hypertrophy gains in resistance-trained people (strong dose-response from meta-analyses). - Even distribution across 3–4 meals (0.4–0.5 g/kg per meal, leucine-rich) matters more than precise post-workout timing—no rigid “anabolic window” for most. - Total daily intake + alignment with training volume drive muscle protein synthesis best. - Adjust for age (older folks may benefit from timed intake), energy balance, & training status. Holistic focus beats old timing myths.

@Kidfears99 That's an insane statistic.

$200 billion would provide insulin to every American who needs it for the next 266 years.

@MetabolicUncle 🙏

@ItIsMikeFitz You have my absolute respect. Stories like yours are absolute mind blowing.

@MetabolicUncle what's your take on injectable NAD+?

@PatsyDiabetes @thegarybrecka This stuff is 🔥

@thegarybrecka Those are all great but I LOVE canola butter

Pick one...

@MetabolicUncle Well, hopefully you never get #T1D so you can stay injection free 😅

@ItIsMikeFitz In today's world, rather the idiot, I guess, not using shortcuts.

@MetabolicUncle You rebel 😎

@ItIsMikeFitz I don't have an opinion. I do not inject stuff into my body. Call me weird. :)

@NutritionMadeS3 My family and I will take the pasteurized dairy, thank you 🙏

If only we had a way to sterilize the milk that had been around for over a century...