Muscles!
Medilia
Posts: 230 Member
So - I have moved and started a totally new and awesome lifestyle. I lift 3 days a week and do cardio four days a week.
I ride a bike to work and eat healthy. I am not however tracking calories at the moment (about to start to try working things out)
Before I moved I did a body composition test, now nearly two months later I have done another one.
I have gained over a kilo of muscle.
Does this mean I have to have been eating in surplus?
My friends who are all fit weightlifters and cyclists think it is brilliant and are encouraging me to keep going saying that once I put on the muscle it will be easier to lose the fat.
What do you guys think?
I ride a bike to work and eat healthy. I am not however tracking calories at the moment (about to start to try working things out)
Before I moved I did a body composition test, now nearly two months later I have done another one.
I have gained over a kilo of muscle.
Does this mean I have to have been eating in surplus?
My friends who are all fit weightlifters and cyclists think it is brilliant and are encouraging me to keep going saying that once I put on the muscle it will be easier to lose the fat.
What do you guys think?
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Replies
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No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
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No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it0 -
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.0 -
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
None of that was correct except the nebulous "if you train your muscles grow" part.0 -
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
LOL !
Your response started badly and went steadily downhill - great collection of bro science though.0 -
1 pound of muscle burns about 10 kcal per day. More muscle mass does therefore not significantly increase your calorie burn. In the same way, exercising (lifting weights) does not burn many calories.
As I've read somewhere but lost the study since, they found again about 10 kcal per high intensity set of bench press (probably in the 5-8 rep range, and that's including increased burns during rest periods). A normal workout thus would burn around 200 calories probably.
Also I'm a bit confused why you bring up sprinters having low body fat when talking about strength training.
Your muscles only grow through progressive overload, not just from any amount of stress.
During your workout most of your fuel will come from that glycogen being depleted, not fat. Later on when glycogen gets restored you'll lose an increased amount of fat though.
Your body does not know what low and high GL is. It frankly doesn't care where its energy comes from as long as it gets enough.
Your muscles don't eat themselves in an anabolic state. The very definition of anabolic is the exact opposite of that.
When you consume your carbs is irrelevant and you don't need to "push that protein back into your muscles". Back? Did it leave? And how would eating carbs affect that in any way?
Carbs are rarely to never turned into "instant fat". Your glycogen stores are rarely completely full.
And if you're in a calorie surplus (which is the only time you're ever really going to be anabolic) you're not going to hit your fat stores. There's nowhere for the energy to do its thing because you're already consuming enough to sustain yourself + grow your muscles.
And if you're in a deficit your body is already busy keeping you alive and repairing your muscles back to how they were before and will barely waste any more energy on making them bigger than they need to be.0 -
i think when you put on muscle its easier to lose fat, because putting on muscle requires diligence and a lifestyle change and when you reach that stage you are making better food choices and care about your body on a different level., and that makes it easier to lose the fat . thats my non scientific response.
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No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
LOL !
Your response started badly and went steadily downhill - great collection of bro science though.
Dude, I won't even begin to run down my resume to you because you clearly can't respond intellectually. Good luck with your dieting goals my friend.0 -
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
LOL !
Your response started badly and went steadily downhill - great collection of bro science though.
Dude, I won't even begin to run down my resume to you because you clearly can't respond intellectually. Good luck with your dieting goals my friend.
I'm glad you won't tell us your resume, it would reflect badly onto whoever trained you.0 -
stevencloser wrote: »
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
None of that was correct except the nebulous "if you train your muscles grow" part.
If none of this correct then post your evidence and discredit me. I have factual data to back me up.0 -
also please be aware OP is female, she's not gonna be putting on any amount of significant muscle to make a difference at all in her daily calorie burn, even if muscle did burn more calories.
Me personally, i've tested myself over the years every which way but sunday to see if my pre lifting body burned any different amount of calories than my post lifting body. and the answer was no. If anything, the more fat i have the more calories i burn from lugging around all that extra weight.
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stevencloser wrote: »
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
None of that was correct except the nebulous "if you train your muscles grow" part.
If none of this correct then post your evidence and discredit me. I have factual data to back me up.
Did. Also it's as always not on the person telling you you're BSing to prove you wrong. If you have data, show them.0 -
stevencloser wrote: »
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
None of that was correct except the nebulous "if you train your muscles grow" part.
If none of this correct then post your evidence and discredit me. I have factual data to back me up.
Welcome to MFP. We love science, facts and data. Please share.
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Here's a little tid bit of info for you. But I guess this is so called bro science.
http://www.bodybuilding.com/fun/phano89.htm
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The broscience is strong with this one.
No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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@aaronc171
Just your first sentence was so far from the truth it's astonishing - strength training burns about as much as a brisk walk and daily maintenance calories per pound of muscle tissue is tiny.
Have a read of the Bodyrecompostion site - seriously, it will only help your knowledge levels.
You clearly don't understand the role of glycogen and fat as fuels either. Have a look at respiratory exchange ratios if you want to educate yourself.
etc. etc. etc....
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Here's a little tid bit of info for you. But I guess this is so called bro science.
http://www.bodybuilding.com/fun/phano89.htm
Beautiful. An opinion article whose only links are links to other articles on the same website where at least one bullet point includes the phrase "I believe".0 -
Here's some more bro science from an actual physician.
https://www.youtube.com/watch?v=haY8Q72hgI8 0 -
I'll give you this last one on Insulin control written by a man with a PHD. http://www.bodybuilding.com/fun/the-muscle-building-messenger-complete-guide-to-insulin.html
Again, if you think my info is inaccurate prove it. And oh yeah my gains speak for all for all of this. Went from 22% body to 10.6% in six months and I maintain this body weight, lean mass and body fat content daily.0 -
And a youtube video and an article that's in the "fun" section of bodybuilding.com.
@ninerbuff can you go on? Maybe he'll listen to someone who has 30+ years experience and many credentials.
I doubt it, but it's worth a try.0 -
stevencloser wrote: »And a youtube video and an article that's in the "fun" section of bodybuilding.com.
@ninerbuff can you go on? Maybe he'll listen to someone who has 30+ years experience and many credentials.
I doubt it, but it's worth a try.
I still don't see any evidence to discredit me. Until then.... My bro science and I will keep on making gains. You guys be well.0 -
stevencloser wrote: »And a youtube video and an article that's in the "fun" section of bodybuilding.com.
@ninerbuff can you go on? Maybe he'll listen to someone who has 30+ years experience and many credentials.
I doubt it, but it's worth a try.
I still don't see any evidence to discredit me. Until then.... My bro science and I will keep on making gains. You guys be well.
You don't know how this "making an argument" thing works, I see. You need to provide credible evidence for your claims, not expect everyone else to look for evidence of the contrary.0 -
OP has left the building0
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I like how sijomial conjured the body builder that seemed to think adding a few pounds of muscle turns you into a calorie burning machine. How u do dat?0
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I love it when people reference anything on bb.com for any purpose other than hilarious memes.0
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No it doesn't!! If you weigh more than you did two months ago then you are in a surplus. You must have been weighed as part of the test?Does this mean I have to have been eating in surplus? ?
It means you may have gained a kg of muscle (but beware depending on the type of test they aren't always very accurate.
No not really - for some unknown reason body builders seem to think adding a few pounds of muscle turns you into a calorie burning machine!once I put on the muscle it will be easier to lose the fat.
In reality muscle tissue takes a tiny amount of calories for your body to maintain. The impact of a few kilos extra of muscle is negligible compared to moving a little bit more.
I think he nailed it
Actually, he didn't. Muscle and strength training take up a considerable amount of calories to be maintained and protein synthesis burns fat as muscles grow. Why do you think sprinters and athletes have low body fat and lean muscle mass? For starters muscles are made of glycogen and protein which you get from carbs and of course protein calories. Once the muscles are put under stress you begin to deplete glycogen in the muscles and protein synthesis kicks into high gear to grow the muscle. Your body is using your fat as fuel as this process occurs during your workout. You lose water weight first and then your body taps those fat stores once the glycogen is depleted. Once you start a strength training regiment your body primes the muscles for use and so what will your body crave? More calories... And I mean healthy calories, low GL carbs, protein and mono and poly fats. So therefore you have to adjust your macros for training days so your body can take in those extra calories and utilize them accordingly. Remember once your in a anabolic state (protein synthesis) your muscles are growing and they need those extra calories or the muscles will just eat themselves and you end up skinny fat. Also when your anabolic the body pulls from the fat stores to keep the normal body functions operating in your body because your muscles are busy converting carbs into glycogen and carbs are primarily glucose. So again muscle gain and strength training is crucial to fat loss. But you must also understand these things as well before adjusting your macros for training days. 1) how much glycogen your muscles can store before converting those calories into fat. 2) You should primarily consume a bulk of your carbs after your workout in order to push that protein back into your muscles because your muscle glycogen stores are depleted along with your protein. 3) Do not eat High GL carbs in the mornings because your cortisol levels are high and your insulin sensitivity is at it's highest, those carbs become instant fat. And lastly, focus on strength training exercises like squats, free weights and HIIT cardio that maximize protein synthesis which puts into an anabolic state to hit your fat stores.
LOL !
Your response started badly and went steadily downhill - great collection of bro science though.
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Here's some more bro science from an actual physician.https://www.youtube.com/watch?v=haY8Q72hgI8
Newsflash! Chiropractors aren't "actual physicians". And this one has been legally reprimanded for his quackery.
http://www.casewatch.org/board/chiro/berg.shtml
http://www.casewatch.org/board/chiro/credeur/medical_board_order.shtml
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Because actual science is underrated, I went ahead and looked for the ones about EE during exercise.
3x5 at 70% 1RM: http://www.ncbi.nlm.nih.gov/pubmed/22401781
Up to 20 kcal for the whole thing.
Single set to failure at different % of 1RM: https://www.researchgate.net/profile/Kelly_Ahearn/publication/45630071_Aerobic_Anaerobic_and_Excess_Postexercise_Oxygen_Consumption_Energy_Expenditure_of_Muscular_Endurance_and_Strength_1-Set_of_Bench_Press_to_Muscular_Fatigue/links/09e415086cb12141bd000000.pdf
Highest was 15 kcal for the lowest % of 1RM at over 30 reps.
3 sets each of squats, db rows, deadlift, bench press, lat pulldown, shoulder press, curls and dips:
http://www.ncbi.nlm.nih.gov/pubmed/21904276
unfortunately no full text available and no info on % of 1RM and amount of reps each but at most the expenditure was 507 kcal total which makes an average of 21 kcal per set.0 -
OP Was blissfully asleep dreaming about a Mexican feast she had on Friday.
All this debating has done my very blonde head in.
To give a bit more info - when I say lifting. I mean serious lifting. I am setting my base 1 RMs at the moment. And my training plan is pretty intense. My bike riding can range from 30-70km per week and we are building it up with my growing fitness level.
I am inclined to believe the results. I have left them at my friend's so I won't be able to tell you the exact figures. But I gained just over a kilo of muscle and 500 grams of fat. But due to the muscle gain my overall fat percentage went down.
I think my results were slightly skewed as I took the test in the morning before I had an unexpected visitor of the monthly variety (I am on my period).
Although my friend thinks that it would have mostly affected my overall weight and the water results rather than my fat or muscle.
I don't think my friends have "The typical bodybuilder mentality"
We are all friends of four completely different body shapes and compositions, who genuinely enjoy lifting and are pursuing fitness.
I have one guy who just wants to lift heavy things - He is very lean and has some awesome muscle definition he is working on.
My mentor is a man who has lost 35+KG and just wants to be able to lift heavy things for fitness and lose more fat.
His girlfriend is a tall slender woman who is trying to bulk and gain some muscle definition. But for her to do that she needs to eat 3,000 cal.
I am questioning if I am eating in Surplus because I remember when I was calorie counting most healthy days I was struggling to hit 1200/1500 calories.
I am going to Calorie count for the next week to see where I stand.
So what I have read though and want to clarify here.
It is possible that I have gained this muscle while eating under surplus?
If I have more muscle it will make no difference when I go to lose fat? It won't make it any harder or easier?
Edit: I eat a high protein, high fat, low carb diet.
Pretty much my morning in protein shake, eggs, lean protein.
Lunch: Salad with a meat
Dinner: Meat and vegetables OR a bean based meal like a chilli or something Vegan. On lifting days I usually add sweet potato to this meal.0 -
Surplus = gained weight.
Deficit = lost weight.
What has your weight actually done over the last two months? Is that change consistent or was your weight on day of the test much affected by your cycle?
What kind of body composition test was it?0
This discussion has been closed.
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