MaxBrenner
New member
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.
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.
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