Best book on Lifting

Quote from nitro:

Maverick74,

Thanks. I did it and it is a great stand-in when I don't want to pound my legs on a given day by running. I had the incline up to four in conjunction with the treadmill on the highest speed possible given my gate, before I had to start running. I mixed it up a bit by changing randomly the angle of the incline to give it a more real world feel of hiking through some terrain. Funny, when I went from 4 to 0, I felt like I was walking downhill :)

I have an outlier data point, I did not lose any weight this week. Strange, since by any law of physics I know I must have lost some weight. The only thing I can think of is that there is an error term in the scale. That, along with minor weight differences in weight from being fully hydrated to not means that I was probably off by a couple of pounds. Also, I am 90% certain I have gained muscle, although in the areas where there is a layer of fat, it is still hiding. Places where there is almost no fat, the changes in definition are obvious. However, if no weight loss happens again next week, my theory is probably at least partially incorrect, and I have to look into intensifying work out.
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I don't do the same kind of workouts as you, but I have definitely seen this in myself of late. I put on zero weight yet my arms got bigger and my wife I lost some around the middle. I can get in a pair of jeans now that didn't fit me before as an additional sign. But I know my arms were bigger as I had friends and family commenting.

It's very tricky to do: you have to eat the right amount of calories and protein and not overtrain. But it can be done...
 
Quote from ShoeshineBoy:

I don't do the same kind of workouts as you, but I have definitely seen this in myself of late. I put on zero weight yet my arms got bigger and my wife I lost some around the middle. I can get in a pair of jeans now that didn't fit me before as an additional sign. But I know my arms were bigger as I had friends and family commenting.

It's very tricky to do: you have to eat the right amount of calories and protein and not overtrain. But it can be done...
More...
According to this website, that I may have put on muscle while losing net weight at the same time can be attributed to a kind of "beginners luck". Otherwise they claim that once your body has some level of fitness, it is impossible to do both at once:

http://www.theloseweightdiet.com/blog/39/lose-weight-and-build-muscle/

:(
 
What I don't understand is, imagine a thought experiment where I didn't eat at all for one day. Now, say I went to the gym and lifted like crazy and ran the treadmill. The body has to use the stored fat breaking it down for energy since I didn't eat, so I lose weight, and the body has to find protein to break down to repair muscle from the weight lifting - is the only place where protein is stored in the body is in muscle? (I believe fat contains not protein) If not, I lose weight and I gain muscle. Maybe the point is it is not possible to sustain this, and the equation gets all mucked when food is introduced. Still, something doesn't seem right...
 
Quote from nitro:

What I don't understand is, imagine a thought experiment where I didn't eat at all for one day. Now, say I went to the gym and lifted like crazy and ran the treadmill. The body has to use the stored fat breaking it down for energy since I didn't eat, so I lose weight, and the body has to find protein to break down to repair muscle from the weight lifting - is the only place where protein is stored in the body is in muscle? (I believe fat contains not protein) If not, I lose weight and I gain muscle. Maybe the point is it is not possible to sustain this, and the equation gets all mucked when food is introduced. Still, something doesn't seem right...
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You'd just be "eating" your own muscles. Keep that up and you'd injure yourself -- that's how your body would tell you not eating and working out is unsustainable.
 
Quote from nitro:

According to this website, that I may have put on muscle while losing net weight at the same time can be attributed to a kind of "beginners luck". Otherwise they claim that once your body has some level of fitness

:(
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It's hard to do both at the same time, just take one and make your muscle harder and harder
 
Quote from ShoeshineBoy:

Your abs first thing in the morning tell everything. Or just ask your Significant Other. A decent gym will usually have a guy that's good with calipers and % body fat measurements as well.
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% BF can be calculated using a formula developed by Hodgdon and Beckett at the Naval Health Research Center...

J. Hodgdon, and M. Beckett, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height". Reports No. 84-29 and 84-11. Naval Health Research Center, San Diego, Cal. 1984.


The formula for men is:
%Fat=495/(1.0324-0.19077(log(waist-neck))+0.15456(log(height)))-450

the measurements must be in centimeters with an accuracy of 0.5 cm


have fun :D
 
Quote from nitro:

What I don't understand is, imagine a thought experiment where I didn't eat at all for one day. Now, say I went to the gym and lifted like crazy and ran the treadmill. The body has to use the stored fat breaking it down for energy since I didn't eat, so I lose weight, and the body has to find protein to break down to repair muscle from the weight lifting - is the only place where protein is stored in the body is in muscle? (I believe fat contains not protein) If not, I lose weight and I gain muscle. Maybe the point is it is not possible to sustain this, and the equation gets all mucked when food is introduced. Still, something doesn't seem right...
More...

There's a circulating pool of amino acids in your blood from the last meal that may last from 12-24 hours to draw from;also there's a sizable pool of free AA's in the intracellular space that responds to changes in the amounts ingested over time.

In short term these can be used for repair and re-build.

:D
 
Quote from nitro:

What I don't understand is, imagine a thought experiment where I didn't eat at all for one day. Now, say I went to the gym and lifted like crazy and ran the treadmill. The body has to use the stored fat breaking it down for energy since I didn't eat, so I lose weight, and the body has to find protein to break down to repair muscle from the weight lifting - is the only place where protein is stored in the body is in muscle? (I believe fat contains not protein) If not, I lose weight and I gain muscle. Maybe the point is it is not possible to sustain this, and the equation gets all mucked when food is introduced. Still, something doesn't seem right...
More...

I'm not sure how you reached the conclusion that you would lose fat and gain muscle.

Unlike fat, the body does not effectively store excess amino acids so proteins should be consumed regularly througout the day. Pre-workout protein consumption has be shown to be more effective than post-workout(1). However, immediate post-workout protein consumption is also critical in building muscle mass(2)

"Failure to obtain enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body's proteins—muscle and so forth—to obtain the one amino acid that is needed."(3) So you wouldn't gain muscle you would have muscle degradation.

I'm of the school of thought that trying to build muscle at the same time as trying to lose weight leads to a compromise on both goals. I prefer to stick to one of those goals e.g. building muscle, which will help you burn off fat anyway, and then go for further cutting once you've finished your muscle building cycle if it's even necessary at that point.

If you want to maximize the effects of your time in the gym, what you eat and when you eat is critical.

Suggest these articles: http://www.hypertrophy-specific.com/articles.html


(1) Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

(2) Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000 Feb;88(2):386-92.

(3) http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
 
Whether getting your AA's from a meal or from your circulating "pool" won't make any difference to your muscle mass over a 24 hour period, but eating before or right after a workout will certainly limit the amount of fat mass you metabolize from your waist as well as from your fatty liver the result of decades of sedentary life and fatt laden western steers :D
 
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