Methods for gaining muscle and losing fat
- Thread starter Baron
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Baron
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I've been using that routine for about 2 1/2 years now. Prior to that I was doing primarily full body workouts 3 or 4 days a week. I tried some of those 5-day splits like they post in the magazines, but that didn't work for me at all. Maybe that works for guys on heavy steroids who can work a body part on Monday and not work it again until the following Monday, but for the rest of us who have to deal with cortisol breaking down muscle tissue, we need to hit those muslces more often.
Any thoughts on the following suggestions regarding daily protein requirements?
Abstract
Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
http://www.ncbi.nlm.nih.gov/pubmed/1474076
When working with an athlete â what is the best method to determine protein intake?
It has to be said that this is one area where âmoreâ is NOT better..
In order to make the appropriate recommendations on daily protein intake â two important factors must be taken into consideration:
1. The client/athletes lean body mass
2. The protein replacement rate
Let me give you a working example to show you how we put this all together:
Sport: Rugby
Position: Tight Head Prop
Body Weight: 120kg (20% Body Fat)
Training Profile: 5 times/week, 2 hours per day
Step One:
We need to work out what the athleteâs lean body mass is.
Simply stated lean body mass = total body mass (weight) â mass (weight) of body fat
There are many ways to measure an athleteâs body fat % â but skin fold callipres are reliable (technique dependent) and accessible to most trainers
So for our rugby player:
(100% â 20%) x 120kg = 96kg
Step Two:
Now we need to determine the rate at which an athleteâs body replaces its protein broken down in the course of strenous training
The protein replacement rate is calculated as follows (Sears 1995)
- An athlete who works out 5 times/week, 1 hour per day -needs 1.8 grams of protein/kg of LEAN body mass
- An athlete who works out 5 times/week, 2 hours per day -needs 2 grams of protein/kg of LEAN body mass
- An athlete who works out > 5 times/week, 2 hours per day -needs 2.2 grams of protein/kg of LEAN body mass
So for our rugby player:
Lean Body Mass x Protein Replacement Rate = Daily Protein Intake
96 x 2 = 192 grams
So our 120kg rugby player that is training 5 times/week, 2 hours/day needs a daily protein intake of around 192 grams of HIGH quality protein/day
I say HIGH quality protein -as protein supplements just dont cut it (but more about that in an up coming blog)
An important point that must be stressed here â if the athlete is dehydrated, eating their daily requirement of protein will hurt the kidneys (Maffetone 1994). So NEVER increase an athleteâs protein intake without first making sure they maintain adequate hydration for the demands of their sport
If your athleteâs training profile doesnt fit exactly into the protein replacement rate (Sears 1995) example above â dont stress. It is only there to serve as a guide
If you have to make an approximation always start conservative â i cannot stress enough how damaging unnecessarily high protein intakes can be
When starting conservative â make the athlete aware of signs/symptoms that may suggest the need to increase protin intake:
- Feeling weak
- soft muscles
- Prolonged muscle soreness
- Slow recovery after a workout
- Inability to lose body fat
Remember nutrition just like training is a dynamic process â where a one size does NOT fit all
Hope this information helps
Your friend in Strength
Mark Buckley
http://www.fmastrengthtraining.com/protein-requirements-for-athletes
Recommended Daly Protein Intake
â¢The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
â¢Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
â¢Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
http://sportsmedicine.about.com/od/sportsnutrition/a/Protein.htm
Their conclusions are fairly similar.
Abstract
Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
http://www.ncbi.nlm.nih.gov/pubmed/1474076
When working with an athlete â what is the best method to determine protein intake?
It has to be said that this is one area where âmoreâ is NOT better..
In order to make the appropriate recommendations on daily protein intake â two important factors must be taken into consideration:
1. The client/athletes lean body mass
2. The protein replacement rate
Let me give you a working example to show you how we put this all together:
Sport: Rugby
Position: Tight Head Prop
Body Weight: 120kg (20% Body Fat)
Training Profile: 5 times/week, 2 hours per day
Step One:
We need to work out what the athleteâs lean body mass is.
Simply stated lean body mass = total body mass (weight) â mass (weight) of body fat
There are many ways to measure an athleteâs body fat % â but skin fold callipres are reliable (technique dependent) and accessible to most trainers
So for our rugby player:
(100% â 20%) x 120kg = 96kg
Step Two:
Now we need to determine the rate at which an athleteâs body replaces its protein broken down in the course of strenous training
The protein replacement rate is calculated as follows (Sears 1995)
- An athlete who works out 5 times/week, 1 hour per day -needs 1.8 grams of protein/kg of LEAN body mass
- An athlete who works out 5 times/week, 2 hours per day -needs 2 grams of protein/kg of LEAN body mass
- An athlete who works out > 5 times/week, 2 hours per day -needs 2.2 grams of protein/kg of LEAN body mass
So for our rugby player:
Lean Body Mass x Protein Replacement Rate = Daily Protein Intake
96 x 2 = 192 grams
So our 120kg rugby player that is training 5 times/week, 2 hours/day needs a daily protein intake of around 192 grams of HIGH quality protein/day
I say HIGH quality protein -as protein supplements just dont cut it (but more about that in an up coming blog)
An important point that must be stressed here â if the athlete is dehydrated, eating their daily requirement of protein will hurt the kidneys (Maffetone 1994). So NEVER increase an athleteâs protein intake without first making sure they maintain adequate hydration for the demands of their sport
If your athleteâs training profile doesnt fit exactly into the protein replacement rate (Sears 1995) example above â dont stress. It is only there to serve as a guide
If you have to make an approximation always start conservative â i cannot stress enough how damaging unnecessarily high protein intakes can be
When starting conservative â make the athlete aware of signs/symptoms that may suggest the need to increase protin intake:
- Feeling weak
- soft muscles
- Prolonged muscle soreness
- Slow recovery after a workout
- Inability to lose body fat
Remember nutrition just like training is a dynamic process â where a one size does NOT fit all
Hope this information helps
Your friend in Strength
Mark Buckley
http://www.fmastrengthtraining.com/protein-requirements-for-athletes
Recommended Daly Protein Intake
â¢The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
â¢Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
â¢Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
http://sportsmedicine.about.com/od/sportsnutrition/a/Protein.htm
Their conclusions are fairly similar.
How old are you Brass?
These levels are excessive for anyone over 35.
Reduce your protein intake to 0.50 per kilogram of lean body mass. Reduce calories too. One of the main drivers of the reduced mortality associated with caloric restriction is reduced protein intake.
I will be 54 this August. However, I work out hard at the gym, presently 3 times per week. (I have recently altered my routine.) And by hard, I mean hard and not just "for my age." My intensity level has not diminished over the years, although I had lowered the number of sets per muscle group over the years since I came to believe I had been overtraining when I was younger.
I'm not looking to gain much in the way of mass, not that I'm a BB by any stretch. However, my objective is to remain lean and to retain my muscle mass for as long as I can. And so, along with my exercise regimen, I eat well and get approximately the lower level of protein recommended for "strength athletes" even though I am more of a "weekend warrior," since I don't think 3 workouts a week quite makes an "athlete," however intense those workouts may be.
The number you suggest is roughly what is recommended for a fairly sedentary individual, which I do not consider myself to be, age notwithstanding. However, I am interested in any research that concludes I may be ingesting too much protein (for my age). Do you have any links?
As an aside, the reason I wrote the last post is because I suspect that there may be people here who get too much protein, I just didn't think I was one of them...
Lay article on recent research:
http://www.sciencedaily.com/releases/2008/09/080924151018.htm
Good survey article but a little out of date:
http://pubs.acs.org/cen/science/87/8731sci2.html
Paper on possible mechanism:
http://www.ncbi.nlm.nih.gov/pubmed/18843793
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