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AnabolicKyle
Posts: 489 Member
4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2.5 more lbs of fat and actually gained 2.5lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2.5 more lbs of fat and actually gained 2.5lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
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Replies
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AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.0 -
This is why we typically recommend .8-1.2 grams of protein per pound of bodyweight to preserve muscle mass while in a deficit.
The RDA is just too low for muscle maintenance in a deficit.0 -
juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?0 -
need full study...
were these people beginners to training?
how much of an energy deficit were they on?
etc0 -
Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
Yeah...not sure what they mean by "requirements".
And I agree with your other post too...most seasoned MFP'ers readily admit that both MFP and the RDA underestimate appropriate protein intake.0 -
juggernaut1974 wrote: »Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
Yeah...not sure what they mean by "requirements".
And I agree with your other post too...most seasoned MFP'ers readily admit that both MFP and the RDA underestimate appropriate protein intake.
agree
I typically try to get 1 gram per pound of body weight ....especially when cutting..not so much when bulking0 -
Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
33kcal × total LBM in kg
100kg man at 20%bf
80kg×33kcal =2640kcal
0 -
AnabolicKyle wrote: »Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
33kcal × total LBM in kg
100kg man at 20%bf
80kg×33kcal =2640kcal
Do you have the full study?0 -
-
need full study...
were these people beginners to training?
how much of an energy deficit were they on?
etc
Full text (.pdf) is available at the link: http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract0 -
AnabolicKyle wrote: »Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
33kcal × total LBM in kg
100kg man at 20%bf
80kg×33kcal =2640kcal
Do you have the full study?
0 -
AnabolicKyle wrote: »Carlos_421 wrote: »juggernaut1974 wrote: »AnabolicKyle wrote: »4 weeks program
2.4g of protein per kg of bodyweight
A tad over the usually 1g per 1lb given
Vs
1.2g of protein per kg of bodyweight
High protein lost 2 more lbs of fat and actually gained 4 lbs of muscle
Low protein lost some fat and keep initial muscle
All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
Were total calories held constant? I can't tell from the abstract.
Looks like all were fed the same percentage below maintenance.
40% though? Am I reading that right?
33kcal × total LBM in kg
100kg man at 20%bf
80kg×33kcal =2640kcal
Do you have the full study?
No0 -
need full study...
were these people beginners to training?
how much of an energy deficit were they on?
etc
Full text (.pdf) is available at the link: http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
yea, I just noticed that...
thanks...0 -
I mean it's an interesting study - I'd like to be able to read the whole thing.
And even though it supports some of my pre-conceived notions, I'm hesitant to embrace it fully - at least without being able to read the whole thing and get my hands around their methods.
For one - It's a 4 week study...not nearly long enough in my opinion to come to any dramatic conclusions.
Two - I'd like to know HOW they measured lean mass and fat. I would presume DEXA or hydro or something slightly more accurate, but can't tell from the abstract.
Three - if the calorie formula above is right, then there's no way to tell if some of the differences weren't based on different levels of deficit/surplus (ie - that formula isn't going to accurately keep all participants at a constant deficit/surplus/maintenance).
ETA: Skimming through the full study now...some of these concerns are addressed therein.0 -
from the study:
All participants were recreationally active (i.e.,
played noncompetitive sports or engaged in some form of
physical activity 1–2 times/wk); however, no participants were
regularly performing resistance exercise nor were they regularly
performing structured progressive aerobic or anaerobic training
sounds like newbie gains to me ....0 -
and then this:
Participants reported to the laboratory 6 d/wk for exercise
training that consisted of the following: 1) a full-body resistance
exercise circuit, which was completed 2 times/wk with circuits
(no rest between exercises). Circuits included 10 repetitions/set
for 3 sets at 80% of 1RM, with the last set of each exercise to
volitional failure, with 1 min of rest between sets; 2) HIT/SIT,
which took place 2 times/wk. Sessions consisted of one session
of SIT (progressing from four to eight 30-s Wingate bouts) with
a 4-min rest between bouts (protocol described in detail below),
and a second session of modified HIT consisting of 10 bouts of
an all-out sprint for 1 min at 90% of peak power (watts at
VO_ 2max), with 1-min rest intervals pedaling at 50 W; 3) a weekly
250-kJ time trial on a cycle ergometer during which participants
were instructed to complete the trial as quickly as possible while
self-adjusting the ergometer resistance; and 4) a plyometric
body weight circuit with a 30-s rest between exercises.
To prevent sedentary activity at nonexercise times, all p0 -
so basically they took non active males and then put them on a training program for about six weeks and they gained some mass while in a deficit.
nothing groundbreaking here0 -
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AnabolicKyle wrote: »
yea, if you are untrained beginner...
that is not going to work for an intermediate to advanced lifter....0 -
AnabolicKyle wrote: »
yea, if you are untrained beginner...
that is not going to work for an intermediate to advanced lifter....
It will work but instead of 4 weeks try 4 months for intermediate and try 4 years for advance0
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