Too long in a hypocaloric environment will inevitably lead to a decrease in the concentration of circulating leptin and conversely causes ghrelin concentrations to spike. It isn't so much that you are trying to prevent the body from adapting to its macronutritional outlook, but that you are trying to prevent a negative fluctuation in your hormones that are actively regulating your metabolic system. That is from my personal opinion based upon experiences in my own experimental diets as well as helping others craft effective dieting protocols. ![]() someone taking the long and promising road of health-conscious weight loss methods, the latter individual is generally the more successful one with weight regulation. If the deviation from these reference points is acute and rapid in its change like weight loss stemming from extreme hypocaloric states vs. There is an ideology termed, "Set-Point Theory" in the function of regulatory mechanics with our body weight, but is generally expanded upon to say that we have various biochemical points of reference from which our homeostatic regulation is working towards. (most notably ghrelin, leptin, and adiponectin) I then went away on a one months vacation in which I assume I was eventually consuming 3000+ calories (inclusive of copious amounts of vodka.) and have gone from 8% to about 13-14% where I am sitting now (life = over) and I am asking myself, now that I am back, how I can reverse this and get back to 8%?Ĭould I just go back to my 1800 calories diet and assume the same results OR would I have to factor in that my metabolic rate is probably much lower now than when I started my cut and therefore going to 1800 calories this time wont have the same results as it did when I gradually reduced my calories.ĮDIT: Some useful articles on the matter.Ĭan I ask what you were referencing when you stated "metabolic damage?" Is this trying to label the reduction in BMR following a sustained hypocaloric state without utilizing periodical periods of refeeds? When I say a refeed I'm summarizing the potential benefits from periodized instances of hypercaloric intake to help regulate key metabolic hormones. I had found out about Laynes stance on metabolic damage before my cut and so reduced from 2500 to 1800 slowly over time - in essence so that my metabolism wouldn't adapt (if I would have just taken a steep deficit from the onset) and that I would have various trump cards to pull out every time fat loss stalled, in the form of reducing another 100 calories each time. Once you know your lean body mass breakdown, it's time to take the same kind of strategic approach to the rest of your training and nutrition.Ok so as everyone know these 2 are one of the most reputable individuals in the industry and seems they have opposing views on this subject. Certain training programs, like Layne Norton's PH3: 13-Week Power and Hypertrophy Plan use it in determining how many grams of protein you need to maintain and build muscle. ![]() ![]() You can also use your lean body mass as a benchmark for assessing progress so you can fine-tune your macronutrients to build muscle. Likewise, body mass index (BMI) charts are problematic because they often erroneously list muscular individuals as obese, even when they have a low body-fat percentage. Knowing your balance of lean and fat mass is a better indicator of your overall body composition than the scale alone-even assuming that your scale is accurate. Join the world's strongest fitness community! Krissy Kendall, Ph.D., shares her recommendations in the article, " 8 Proven Supplements for Muscle Growth and Strength."įor over 10 years, members of BodySpace have been helping each other build their best bodies. Supplements can help you accelerate your lean-mass-building results once you have your protein intake and training nailed down. Learn about the best supplements for gaining muscle. The Macronutrient Calculator will give you a daily target for not only protein, but also carbohydrates, dietary fats, and calories.ģ. Eating adequate protein is a proven way to increase lean body mass, and muscle mass in particular.
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