A new (more effective) method of strength training

You can gain muscle during a calorie deficit. Get the right amount of high quality protein, resistance training and plenty of sleep. Here is a study showing three groups eating at 80% of their predicted needs, two of the groups gained significant muscle at the end of the 12 week study by doing resistance training and eating protein at 1.5g/kg/per day. The control group did no resistance training. All lost weight, predictably, and the two that trained also gained muscle mass.

http://www.ncbi.nlm.nih.gov/pubmed/10838463

The study is between casien protein and whey protein. The casien group had the best results. This is only an abstract, more info is needed, is it possible that the protein groups just retained their lean body mass, also how was BF% measured? Most do believe in noob gains but in a large amount is very unlikely. With results of between 4 & 2 kg (8.81lbs-4.41lbs) of muscle gain in 12 weeks, every guy looking to bulk would be all over this. A guy with a strict workout regime, bulking and in their first year can only normally hope for about up to 26lbs of muscle added, for most it is much less. That is .5 lbs of muscle per a week in a surplus with perfect conditions and regimen. This study would have to be looked at as a whole, know who it was funded by and have to have other studies showing like results. It seems to read as they are noting retention as the same as a gain in comparison with the non-exercising group.

The variables are also off for the results they are stating. The first group did not train, this skews the results, if the only differences between groups was protein then the result would have some purpose. Of course the groups that worked out got stronger and retained muscle and maybe some noob gains.

A more thoroughly explained study, using athletes, showing the slow calorie reduction athletes reduced fat mass while gaining lean mass:

http://forum.bodybuilding.com/attach...1&d=1310193169

The calorie reduction is around 19% in the SR group, yet they gained lean mass while shedding fat.


Edit: Well I tried the link I just posted and for whatever reason it doesn't work. It will work from the link in the sixth message here:

http://forum.bodybuilding.com/showthread.php?t=141780961

Or you can see the summary of the same study here:

http://easacademy.org/research-news/article/effect-of-two-different-weight-loss-rates-on-body-composition-and-strength-and-power-related-perform

I read this whole study, much better than the last one :drinker:

I will say these gains are not noob gains, the subjects were all athletes with extreme training regimens. I do still think it is irrelevant for the OP. First the study was with athletes, with years of experience and having already a strict and heavy workout regime. The study is interesting and mentions nothing about additional protein except for stating casein was not allowed. Many lifters I have talked to have said, yes it is possible but the likely hood and balance needed would not work for the majorit of serious lifters, let alone a female working of fitness. Not saying the OP is not fit or serious, just not at fulltime athlete level. The main thing I got out of this study was just how important lifting in a deficient is to at least maintain LBM. As for strength gains, I loved how the women in the fast group had great gains on squats. The men only did well with the slow loss group and really only upper body, the study has a few theories about this.

While I enjoyed the study, and what your trying to say.....in regards to the OP your advice from your first post is still unfounded and for her or 99% here not going to happen. Could it, possible but not likely. The study also mentions cut and bulk cycling, they also mention average weight athletes based on studies and practical experience weight loss would compromise LBM and performance.