Bodybuilding: articles about building muscle (both size and strength) for a more powerful physique.
I’ve always thought Hugh Jackman has one of the best physiques out there as far as actors go. He is lean and muscular, but not massive. Below is the first look of him from the new movie “The Wolverine” (the movie won’t be out until July 2013).
I’d recommend the Renegade Diet if you are looking for a diet plan to get lean.
My regular readers know I don’t put much faith in supplements. I have a very short list of supplements that work, and I’m very skeptical of bodybuilding supplements in general. But Vitamin D 
Vitamin d plays a crucial role building both bone and muscle. We synthesize it when our skin is exposed to sunlight. We also get it from food (or supplementation, which I will discuss later).
Deficiencies are associated with obesity and weaker muscles–this correlation has been shown through many studies over the years.
Studies have also shown a positive correlation between levels of vitamin d and sex hormones (both men and women).1 Supplementing with this micro-nutrient, for example, seems to raise testosterone levels in men who are deficient.2
Vitamin d deficiency is very common, probably affecting half of the world’s population.3 Americans are not exceptions to this statistic. A 2010 study revealed that 24% of the subjects tested (90 young women in California) were deficient in vitamin d, and even more (59%) were at “insufficient” levels (< or = 29 ng/ml). Those with low levels of vitamin d had a higher % of fat within their muscles (“muscle adiposity”).4
So let’s put all this together:
1. Vitamin d that plays a crucial role in both muscular strength, leanness, and optimum hormone levels (like testosterone).
2. There’s a possibility you are deficient in it.
Here are a few of the factors that would tend to affect your levels of vitamin d:
*Skin tone: melanin protects from sun damage but also limits synthesis (darker skin=higher risk for deficiency).
*Sun exposure: the amount time you spend in the sun, the climate you live in, and the season (summer vs winter) all affect how much vitamin d you produce.
*Age: our ability to produce this vitamin declines with age.
Supplementation:
One study demonstrated supplementing with 800-1000 mg/day way sufficient to improve the strength and balance of elderly patients. 5 The study I quoted earlier (re: raising testosterone levels) used about 3,000 mg/day. I doubt any adult would have any issues supplementing in the 1,000-3,000 range–the institute of medicine puts the upper level of recommended supplementation at 4,000 mg/day.6 Vitamin D-3 seems to be the best choice as in terms of the type/form of supplement. 7
I use the NOW Foods Vitamin D-3, Structural Support 2000 I.U., 240 Softgels
Having said this, I’d highly recommend you ask your doctor for a blood test to know exactly what your blood levels are. This is the only way to know for sure and develop a precise strategy (supplementation, etc).
References:
1.Eur J Endocrinol. 2012 May;166(5):765-78. Epub 2012 Jan 24. Vitamin D and fertility: a systematic review.
2. Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10. Effect of vitamin D supplementation on testosterone levels in men.
3. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. Vitamin D: The “sunshine” vitamin.
4. J Clin Endocrinol Metab. 2010 Apr;95(4):1595-601. Epub 2010 Feb 17. Vitamin D status and its relation to muscle mass and muscle fat in young women.
5. J Am Geriatr Soc. 2011 Dec;59(12):2291-300. doi: 10.1111/j.1532-5415.2011.03733.x. Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis.
6. Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D
7. J Clin Endocrinol Metab. 2011 Mar;96(3):E447-52. Epub 2010 Dec 22. Vitamin D(3) is more potent than vitamin D(2) in humans.