PPumpItUp Member

Make sure your protein source has the "muscle building" amino acids, specifically leucine. Dairy, animal flesh, animal organs, etc. are good sources. If it does not have leucine, say you are eating a vegetable based meal, you can take some BCAAs. You can do a google search for high protein meals if you want recipes.

If you have never lifted before you should think about getting a trainer or getting in a class so someone can help you with your form.

FYI if you take a vegetable protein, to get the same impact as whey, you should supplement with a BCAA or double the dose, which doubles the calories.

Yeah, most people cannot see their abs until they mid to low teen body fat.

Thanks, I will look it up this weekend.

Are you sure it is an ab poking through and it is not just a lump? When you pinch that area is there much fat your are pinching?

I am skeptical but appreciate the different viewpoint.

So, is saying its a lipogenesis/lipolysis equation based on calories independent of insulin response? He says the area under the curb is the same with different gi carb assimilation and protein and fiber negates the effects of gi score. I mentioned this in my previous post. If you eat protein, fat and low gi carbs before…

I hear people saying this a lot and I believe it for the most part but and insulin response with insulin resistant muscles means the insulin is depositing the glucose in adipose tissue instead of the muscle. How much of a difference this makes I do not know. FYI to people reading this. If you eat your protein, fat, and low…

I guess I should say, if you want to maximize nutrient uptake in the muscles and mediate risk of gaining fat. If you do not care about this you can take in high gi carbs whenever. Lemon are you an advocate of IIFYM?

Common themes in the literature I read is the only time high gi carbs should be imbibed is intra-workout or post-workout. At this time your muscles are more insulin sensitive and the insulin will ferry the glucose into your muscles instead of adipose tissue.

You cannot get too much protein as long as you do not sacrifice too much fat for proper hormone regulation and stay within your calorie goals. Carbs are good as long as they are healthy carbs, i.e. no fried potato chips, french fries, candy, soda, juice, etc.

http://journal.frontiersin.org/article/10.3389/fnut.2017.00013/full The gist is, Milk Protein Concentrate has a higher digestible indispensable amino acid score than Whey Protein Isolate but barley and Whey Protein Isolate has more Lucien which is the most important amino acid for muscle growth and retention. And all of…

... Here is another article that explains it differently. https://www.bodybuilding.com/fun/this-is-your-brain-on-creatine.html

Creatine has many uses. https://authoritynutrition.com/what-is-creatine/ You should keep protein high if you are wanting to loose fat and gain muscle. http://journal.frontiersin.org/article/10.3389/fnut.2017.00013/full https://authoritynutrition.com/how-much-protein-per-day/

No, this statement is wrong. https://authoritynutrition.com/what-is-creatine/

HIIT is high intensity interval training. It can be done swimming, sprinting, rowing, etc. but typically with not weights. Both are beneficial. Have you done any strength training before?

I do not like weighing myself. The only reason I know my weight is I had my yearly physical a couple weeks ago. I use body fat calipers and the mirror to track my progress.

Are you skinny fat? If so keep the carbs low, increase the protein and fat. If you are not skinny fat and just skinny do not worry about limiting the carbs. Start lifting weights, eat more at the dinner table, have some high protein snacks during the day, and start doing cardio.

Ive seen interviews with professional powerlifters on youtube. They eat a massive amount of carbohydrates, far more than their protein consumption which surprised me. Granted, most of them are fat, but very strong.

Maybe I am wrong. It made sense to me but I cannot find any academic journal articles to back up my belief.

*adjunct

The article is from an associate professor at the University of Central Florida...

Never mind stan. I was thinking about 2 mile times.

I am fine. It scared me into not doing standing overhead press anymore though.

Just looked up the times for walking, he did not walk at that fast of a pace. But I doubt you do either stan.

Use whatever speed you want, walk 3.5mph vs jog 3.5mph. I knew a guy in the Army that could walk that fast too. He broke his back and had a PT waiver, walked whatever distance he had to for his PT test instead of running. http://www.stack.com/a/jogging-counterproductive

[/quote] Yes please, as I somehow doubt it's a "study". There is empirical evidence that running does not damage joints (I can cite studies for that) and the assertion in respect to calories is utterly incorrect (unless one is comparing race walking at more than 5mph) Running, on average burns roughly double the number of…

http://www.livestrong.com/article/336955-is-power-walking-better-than-running-to-lose-weight/ I am still looking for a study. But it is time over distance. If you do a fast walk at 4.5 mph or do a slow jog at 4.5 mph you are going to burn the same amount of calories but the jogging creates extra force on your joints and…

Yeah, sorry, we got sidetracked.