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There are some others but this is the most talked about one. For the study, 40 young men underwent a month of hard exercise while cutting dietary energy they would normally require by 40 per cent of what they would normally require The high protein group (2.4 g/kg) gained 2 lb of muscle and lost 10 lb of body fat. The low…
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Recomping is easy and even trained individuals can do it. You can set a pretty heft caloric deficit and as long as you keep your protein high, up to 1.2g/lbs body weight while you resistance train you can loose fat and gain muscle. Just take the macros away from your fat but IMO don't drop the carbs too low or you will…
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Lyle McDonald talks about a limit on Fat Free Mass. It is different or everyone but the gifted typically are able to reach a FFMI of 25 and the genetic freaks might reach 26. No matter how much you train, how much your diet is on point, you have a limit on the amount of muscle you can gain naturally. You do not have to…
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Just go to a TRT clinic. They will prescribe you some test. Its very easy as long as you have good health insurance or some money in the bank. If you want to gain weight, eat more, especially protein and lift more. It is ideal to train each body part every 36 hours.
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There are some interesting studies that have come out recently. Even in trained individuals you can loose fat and gain muscle at the same time. Just have a pretty hefty calorie deficit but keep your protein high and resistance train.
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Resistance training with a high protein diet, around 1g of protein per lbs of bodyweight, in a moderate calorie deficit. Its easy to recomp with that formula.
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Also, it looks like on your setup you are not creating much tension before you do your lift. You should create tension between you and the bar and then explode up. It would be better if you could find someone knowledgeable to critique you in person. When I started to lift very heavy I went to a local trainer I know and had…
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On the squat your balance is shifting from the front of your foot to the back. It might be because of your shoes. Are those lifters shoes? The sole should be flat like the old school Converse. A lot of guys at my gym dead and squat barefoot. On the deads, I cannot tell for certain but your stance might be a little too wide…
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They typically say if the study was done in trained or untrained individuals, some even describe specific body compositions.
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Its all good, I am still learning a lot myself. "The study, involving the universities of Exeter and Birmingham and published in Frontiers in Physiology, show that while BCAA supplements do stimulate the muscle building response in individuals after they lift weights, other muscle-building supplements are far more…
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Thanks. Lemon sent me a study the other day and it had the 1.4g/lbs but I thought is was per pound of body weight. I also thought I saved the study but I did not. In most of the studies I have read it describes the upper limit as 1.2g/lbs of body weight with at least .24g/kg of protein (from a good source) in each feeding…
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I have not read that the 1.4g/lbs should be based off of lean body mass. If there is a study that says such please let me know so I can read it.
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Maybe I missed something but she weighs 138lbs. 138x1.4= 193.2. Her nutritionist wants her to eat 200g a day. That is 6.8g over the highest recommendation.
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*BCAA as in the supplement form.
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Protein from whey, meats, whole milk, etc. are much better at building muscle than BCAAs. BCAAs do not trigger muscle protein synthesis to its fullest. The only time I use BCAAs is when I am fasting because I figure some muscle protein synthesis is better than none.
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What is a worm?
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[/quote]Pretty much all of this. A bulk or recomp at 27% seems like a long and arduous task. Especially as a woman, there will be a limit to how much and how quickly you can continue to see the results you've had. Most would recommend recomping or bulking at a much lower BF%. Of course this will likely mean no muscle gains…
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Nice equipment Duck but cluttered AF. How do you get around in there?
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I do not know if we should be saying she should drop the protein, the highest protein recommendation I have seen in recent literature is 1.4g/lbs if you are on a calorie deficit but most literature suggest a top effective range of 1.2g/lbs. She is not too far above the 1.4g/lbs number. Also, the trainer could have it high…
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The current standard recommendation in literature is .8g-1.2g per lbs. If you are on a calorie deficit you should be closer to the 1.2g/lbs.
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Do you have a Complete Nutrition close to you? Their stores have a pretty good bioelectrical impedance machine that they claim to be almost as accurate as a dexa scan. There are scales with bioelectrical impedance built into them but they are as accurate. You can get a body fat caliper and do a pinch test. A lot of gyms…
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Your macronutrient breakdown is important for body composition, you do not need much protein to be healthy but if you want to gain muscle mass you need to increase your protein. Like ndj1979 said, you need at least .8g protein/lbs. Make sure it is a good quality protein with all the amino acids. Oats, whole grains, etc.…
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For overall health it is not that important but for body composition protein timing, quality, and volume is important. With high protein less frequent meal, you supply all amino acids sources, the extra are oxidized for energy or turned to body fat. If you do not eat protein spread out through the day but instead for…
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1) Start doing resistance training 2) Get your diet in check You need to experience muscle hypertrophy in order to increase the size of your muscles. Since you have not lifted before you will likely experience DOMS (delayed onset muscle soreness) it is annoying but it is good, do not let it discourage you, it means you are…
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All resistance training will do for you in the long run is keep you from being "skinny fat" when you loose your weight and increase your metabolism by having more muscle mass.
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If your goal is to loose fat, that is done through a calorie deficit attained through your diet. If you want to loose fat while retaining muscle do resistance training, but be in a calorie deficit. Cardio will help you increase your calorie deficit and will improve many health markers.
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Do not be self-conscious about lifting weights, people should applaud you for making the effort. I will say if you have never lifted before you should join a class or get a trainer. cwolfman13 is right on everything he said. Weight loss is made through a diet, i.e. calorie deficit. Weight lifting and cardio will help you…
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If you want to gain muscle you need to have a high protein intake 1g-1.2g/lbs and have a good resistance training program. Get a personal trainer or join a class if you need help with this aspect. It is hard to get in many calories from healthy food in an 8 hour feeding window. If you do not care about gaining fat you can…
