Keep/gain lean muscle but then want to lose weight

SURE ABOUT THAT BIG GUY??

go away

A pound of fat and a pound a muscle weight the same, exactly, but the volume of a pound of fat is about twice that of muscle, hence the loss in body size losing fat and gaining muscle. You are so correct, too many people are focused on weight loss and not the body becoming healthy!!! The scale can be your enemy, but the mirror never lies!!!!

Another report on gaining muscle while losing fat, and yes, it is true, I am doing it. http://scoobysworkshop.com/gain-muscle-lose-fat/

SURE ABOUT THAT BIG GUY??

go away

again, because YOU say so?? anything to offer of substance?? or you just try & bully folks into taking your crappy advice

Yo, take a deep breath and lighten up.

OP, the first response you got was the only one you needed.

http://www.bodybuilding.com/fun/maki1.htm

Protein Intake

A Couple of Paragraphs in :



The nitrogen balance test uses nitrogen loss in the form of sweat, urine, feces, shedding of skin, and loss of hair on a day-to-day basis. If there is a positive balance in nitrogen levels, it means there has been more nitrogen ingested than excreted, and so, tissue growth can be a direct result. A negative balance shows researchers that more nitrogen is being excreted than taken in, and this means, of course, that more protein is being lost than produced. Basically, the protein requirement for sedentary adults involves replacing routine losses-the task, so to speak, is to keep the leaky bucket topped up.

So why did researchers in North America come to the conclusion that the RDA is only a rationed 0.8 grams per kilogram? Well it seems they concluded that 0.36 grams per kilogram of lean bodyweight in protein is lost per day. With a safety margin in place, it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and then bumped up again to approximately 0.75 grams per kilogram. This is to replace the amount which may be lost during digestion, as well as making up for a lack in quality of protein.

The general protein requirement for sedentary adults is just enough that if one follows this guideline they will supply themselves with enough amino acids to replace each day's loss without allowing for exercise and the growth of muscle tissue. It's ironic that the RDA for children (who are experiencing growth) is greater than the RDA for adults. The Academy of Sciences and the nutrition board insist that exercise (which leads to musculo-collagenous hypertrophy among other changes in the body) doesn't generate an increase in one's protein requirements (1). Note that RDA can vary from place to place; Russia, Denmark, and Britain have different RDA standards.

Exercise adds a new dimension to the issue because the body, with an increased need for protein, has to rely heavily upon dietary sources rather than draw from it's own stores. If this need is not met during exercise then the body will start to draw upon its muscle tissue as a source. Though it may seem that humans don't need much protein, the facts haven't been established as to how much an exercising individual should be taking in.

Recent research shows that the RDA doesn't appear to meet the needs of exercising adults. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, "the RDA for those engaged in strength training should be about 1.7 - 1.8 grams of protein per kilogram of body mass per day". Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 - 3.3 grams of protein per kilogram of bodyweight.

At Kent University researchers tested 3 different groups of people:
1.On a low protein diet which was 0.9 grams of protein per kilogram of bodyweight.
2.Another group eating 1.4 grams of protein per kilogram of bodyweight.
3.A group eating 2.4 grams of protein per kilogram of bodyweight.

Both sedentary and strength training groups were involved. The results showed that 1.4 grams resulted in protein synthesis while there were no changes in the low protein group and, finally, the group that ingested 2.4 grams of protein did not see any more increased protein synthesis than the 1.4 grams of protein group.

Another study conducted at the Letterman Army Institute of Research in San Francisco showed that subjects on a higher protein intake (2.8 g/kg/day), coupled with intense strength training, gained a whopping 3.28 kg (7.2 lbs) of lean mass. The study was done over a 40-day period and the subjects were trained to near exhaustion (2). Another study of weightlifters over a 3 month period, with the protein increased from 2.2g/kg/day to 3.5 g/kg/ day, resulted in a 6% increase in muscle mass and a 5% increase in strength (3).

Susan M Kleiner, who holds a PhD in nutrition and human performance from Case Western Reserve University, states in her book, Power Eating, that for muscle building an intake of 1.6-2.2 grams per kilogram of bodyweight is recommended. Dr Michael Colgan, in Optimum Sports Nutrition, claims that the RDA doesn't meet the needs of athletes who train in an intense fashion. So, the evidence provided by some of the highly regarded "experts" in this field indicates that the addition of extra protein has been shown to display positive effects which produce muscle growth.