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Thread: Gaining muscle while dropping fat.

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    Default Gaining muscle while dropping fat.

    Gaining muscle while dropping fat. (more to add later)

    Muscle growth/increasing LBM is done by stimulating the body with the appropriate stimulus. Increasing load on the muscle forces growth due the body needing to adapt to be able to handle the volume of work.
    The next part of that is to ensure protein synthesis is greater than protein breakdown. Consuming adequate protein and resistance training stimulates protein synthesis. Human muscle protein synthesis and breakdown during and after exercise.
    FYI resistance training stimulates protein synthesis for 24 hours REGARDLESS of being in a FED or Fasted state. Enhanced amino acid sensitivity of myofibrillar prote... [J Nutr. 2011] - PubMed - NCBI

    Meaning nutrient timing is irrelevant unless you have multiple glycogen depleting sessions for the same group of muscles in the one day and have limited time to get nutrients in before the next session. Carbohydrates for replenishment of glycogen can be consumed over a 24hr period to achieve full levels.

    When a subject exercises, muscle glycogen declines and is slowly restored over the following 24 h if carbohydrate intake is normal. Not to mention Glycogen also starts to be replenished even without the presence of carbohydrates Muscle glycogen concentration during... [Scand J Clin Lab Invest. 1978] - PubMed - NCBI

    Therefore, when two exercise sessions of 1 h is separated by 2 h, the second bout of exercise is undertaken with low muscle glycogen at its start, whereas muscle glycogen is restored before each exercise bout when the exercise is separated by 24 h. http://jap.physiology.org/content/98/1/93.long

    Also carbohydrate type is irrelevant on either performance or replenishment. JISSN | Full text | The effects of low and high glycemic index foods on exercise performance and beta-endorphin responses

    Consuming adequate protein in time of CALORIE DEFICITS limits any LMB losses Increased protein intake reduces lean b... [Med Sci Sports Exerc. 2010] - PubMed - NCBI and ensuring the calorie deficit is not excessive LBM gains can be made Effect of two different weight-... [Int J Sport Nutr Exerc Metab. 2011] - PubMed - NCBI

    Protein synthesis is stimulated at a great rate with the ingestion of >1.5g/kg and REGARDLESS of frequency makes NO difference in the protein retention. Influence of the Protein Digestion Rate on Protein Turnover in Young and Elderly Subjects

    There are many different pathways/methods go into increasing LBM and decreasing BF, but on the basis it is being in a calorie deficit will induce BF decreases (due to the BF being the primary source of STORED ENERGY) and ensuring protein synthesis is greater than protein breakdown (via adequate protein and performing resistance training).

    Now being in a calorie SURPLUS will allow for muscle gain at optimum/fast rates. Also the amount of BF will also play a part in how fast an increase in LBM can occur when in a calorie deficit. An individual with a higher BF will have the ability to gain LBM at a fast rate due to of course a higher amount of STORED ENERGY. That should seem quite common sense. For a leaner individual of course it is the harder to drop BF and increase LBM, and at that it is a SLOW rate. Mainly due to hormonal functions, but that is beyond the realms of this essay.

    Also of consideration (and it is mainly directed at the lean person trying to gain/maintain LBM while dropping BF) there are macronutirent and calorie cycling methods that can be used to maximize LBM gains while dieting and for the most part unless you are a competitive NATURAL bodybuilder and/or have hormonal imbalances/sensitivity (insulin) there is no real need to even focus on that.
    Last edited by MaxBrenner; 22-12-2011 at 05:32 PM.

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    Nice post buddy. All info is always followed up by a source

    Used to research information from this website when I was trying to workout at home. He considers himself to be a nutritional nazi

    Scooby's Workshop | Home Fitness & Bodybuilding Workouts

    This guy encourages all beginners to lose weight while gaining muscle, I tried it about a year ago and gave up because his methods just didn't work for me, the way he trains never gave me any good results. Maybe this website would be interesting for you to look through? I've always wondered what people with more knowledge than me think of this guys methods.

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    I know this is irrelevant to your post but this video is the reason I used to never want to squat

    Squats: Awesome or Awful & Overrated? - YouTube!

    Same guy who owns that website

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    scoobys a fuck wit. Question answered.

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    Quote Originally Posted by dave View Post
    scoobys a fuck wit. Question answered.
    QFT!

    "if it tastes good, spit it out"
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
    http://ausbb.com/member-training-dia...ining-log.html
    All of my recipes are here:
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    I agree with Dave and Chris, Scooby is a semi-converted bro but still more of a bro. He still thinks foods are clean & dirty.....

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    I was my my dirty food before ingesting. Muahahahaha

    Top post Kev.
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    Yeah, forgot to mention great post! Heaps of good info in there.
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
    http://ausbb.com/member-training-dia...ining-log.html
    All of my recipes are here:
    http://tinyurl.com/cdaveyrecipes
    Master Chef

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    Thanks guys. I could add more to it but now I'm thinking it may become too complicated if any more is added.

    FYI it was far to complicated for a group of bro's yesterday and after 260 comments back and forth they still couldn't understand that MPS>MPB=LBM gain....Did my head in

    Yeah I wash my food....down with a f'n COKE ZERO. Come at me natty health freaks

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    MB, great write up. I refer quite a few customers to your blog and threads like this.

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