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Random health and exercise thoughts - Page 3113

post #46681 of 57263
Quote:
Originally Posted by GreenFrog View Post

Do you guys adhere to the 1 - 1.5g of protein per lb of body weight rule? I read an article recently that debunked that 'myth,' saying that after ~0.76g per pound, there's no real discernible benefit to consuming more. It was backed up by countless scientific studies, too.

If true, that definitely helps with easing that protein anxiety I get at the end of the night.

0.75-1.2 per pound of bodyweight seems to be the range that is supported by scientific studies.

If you're lean, your protein intake should be on the higher end of the range to spare muscle mass. The same goes if you are cutting weight by a calorie deficit. The bigger the deficit, the more protein you need to not lose muscle mass. By lean, I mean about sub 10% bodyfat.

If you're not that lean, or even fat, you will do well with the lower end of the range. The same goes if you're trying to put on weight by a calorie surplus. A calorie surplus dradtically lowers the need for protein and its the total amount over the course of the full day that matters, not that you get very much protein in every single meal. By not as lean, I mean about 12% bodyfat and above.

Several studies have also shown that the muscle protein synthesis (muscle building effect from eating protein) tops out at 30g of protein in a single meal. Any more protein than that consumed in the meal will not lead to more muscle building at that specific time. More protein in the meal (over 30g) will however slow down the muscle protwin breakdown (the ongoing process of the breakdown of the muscles).

So in short term, fewer meals with enough protein will turn up the muscle building process more times during the day than eating few very protein heavy meals. They will both spare just as much existing muscle mass if the total protein intake is the same in both options. The effects have not been studied long term and its practical implications are therefore unknown.

IIRC, people in PEDs can get higher muscle protein synthesis than natural people, so they can benefit from a higher protein intake.

PEDs also extend the time of muscle protein synthesis effect. For naturals, the MPS returns to baseline level after 24-48 hours, so you can train the same muscle and stimaute new growth after that. For enhanced lifter, MPS can be turned up for a whole week, and thus they only "need" to train a muscle once a week to grow well. In my opinion, you should not take training and nutrition advice from pro bodybuilders and other people that are obviously enhanced if you are natural, as their situatuon is drastically different from yours.
post #46682 of 57263
Quote:
Originally Posted by fuji View Post

Buy whatever is cheap and tastes good nothing else really matters they're all the same, just marketing

 

Many companies are now including glycine and taurine in the protein content for nutrient panel.  Other than that, agreed whey is whey (or a blend if you prefer).

post #46683 of 57263
Quote:
Originally Posted by conceptionist View Post

0.75-1.2 per pound of bodyweight seems to be the range that is supported by scientific studies.

If you're lean, your protein intake should be on the higher end of the range to spare muscle mass. The same goes if you are cutting weight by a calorie deficit. The bigger the deficit, the more protein you need to not lose muscle mass. By lean, I mean about sub 10% bodyfat.

If you're not that lean, or even fat, you will do well with the lower end of the range. The same goes if you're trying to put on weight by a calorie surplus. A calorie surplus dradtically lowers the need for protein and its the total amount over the course of the full day that matters, not that you get very much protein in every single meal. By not as lean, I mean about 12% bodyfat and above.

Several studies have also shown that the muscle protein synthesis (muscle building effect from eating protein) tops out at 30g of protein in a single meal. Any more protein than that consumed in the meal will not lead to more muscle building at that specific time. More protein in the meal (over 30g) will however slow down the muscle protwin breakdown (the ongoing process of the breakdown of the muscles).

So in short term, fewer meals with enough protein will turn up the muscle building process more times during the day than eating few very protein heavy meals. They will both spare just as much existing muscle mass if the total protein intake is the same in both options. The effects have not been studied long term and its practical implications are therefore unknown.

IIRC, people in PEDs can get higher muscle protein synthesis than natural people, so they can benefit from a higher protein intake.

PEDs also extend the time of muscle protein synthesis effect. For naturals, the MPS returns to baseline level after 24-48 hours, so you can train the same muscle and stimaute new growth after that. For enhanced lifter, MPS can be turned up for a whole week, and thus they only "need" to train a muscle once a week to grow well. In my opinion, you should not take training and nutrition advice from pro bodybuilders and other people that are obviously enhanced if you are natural, as their situatuon is drastically different from yours.

Good advice.
post #46684 of 57263
Sooo is LG/IF basically nonsense scientifically then, or is gorging for the sake of sparing still viable?
post #46685 of 57263
LG seems like a joke to me. Isn't that dude well under 200lbs? I'd rather take my diet advice from someone 240+ and that lean.

Also the only people I know who have tried LG are internet neck beards that are super weak and out of shape.
post #46686 of 57263

I know personal experience doesn't mean much but animal cuts + IF has been working for me over the past two weeks. Increased all my lifts and lost 8 lbs.

post #46687 of 57263
Quote:
Originally Posted by Coldsnap View Post

LG seems like a joke to me. Isn't that dude well under 200lbs? I'd rather take my diet advice from someone 240+ and that lean.

Also the only people I know who have tried LG are internet neck beards that are super weak and out of shape.


Isnt he like 6% bodyfat?

Don't think I've ever seen anyone 240lb and 6% bodyfat who isn't on massive amounts of drugs. (Not that the LG guy is definitely natty)

I have always eaten like that for convenience. Keeps me mentally alert for work during the day as well
post #46688 of 57263
Quote:
Originally Posted by Coldsnap View Post

LG seems like a joke to me. Isn't that dude well under 200lbs? I'd rather take my diet advice from someone 240+ and that lean.

Also the only people I know who have tried LG are internet neck beards that are super weak and out of shape.

So as a natty you want to cut like someone on a fair bit of gear?
post #46689 of 57263

someone told me there's no such thing as recomp, only cut or bulk, is that true?

post #46690 of 57263
Quote:
Originally Posted by Coldsnap View Post

I must be weird because that cup full of different people's toothbrushes disturbs me to a deep level.
Not just you. I can't imagine having mine in the midst of those. eek.gif
post #46691 of 57263
Yeahhhhh all that bristle to bristle contact. YUCK!
post #46692 of 57263
Bought those nike shoes then some rugby shorts.. Found a brand of rugby shorts that is made in Canada with some cotton twill, stepping up my gym wear.
post #46693 of 57263
Luckily being american I use a swole electric tooth brush, which I keep charging in my room.
post #46694 of 57263
smart man!
post #46695 of 57263
Not about those british teeth aesthetics
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