Question for Shaky, Ion, any sports nutritionists out there, or whoever else might know the answer:
Suppose that for a period of time I stimulate muscle growth using a conscientious, well-designed program of resistance training. Suppose also that during this period I maintain a steady calorie deficit (say, 500 kcals per day), taking into account the additional energy utilized during exercise. Assuming that I am an "average healthy non-smoking adult male" with a healthful, nutritionally complete diet (except for the energy deficit), which of the following is closer to the truth:
(1) During this period of resistance training and hypocaloric feeding, I will lose fat and gain muscle. I will gain about as much muscle as I would have had I not maintained the calorie deficit.
(2) During this period, I will lose fat. The resistance exercise will help to limit the loss of lean tissue. However, the steady calorie deficit will also limit the increase in muscle mass.
(3) It is impossible to say, since differences between individuals can be great.
Thanks--
Parents
Former Member
With respect to my initial question, these results suggest that compared to resistance training alone, the combination of resistance training plus further calorie restriction results in roughly half the muscle gain (but correspondingly greater fat loss). At least this is true for obese adult women.
Okay, I have to kinda squirm a little at this, too.
This study looked at 25 women. The difference in lean body mass was about 1 lb in the two groups. Not at all very different; they don't give any statistical analysis, but I can pretty much guarantee you these are NOT statistically signficant differences, and I would say you cannot make a conclusion one way or the other based on the data.
As far as specific ratios of carbohydrate, protein, fat, etc for optimum performance: you may enter the fray if you like, but I will not. I prefer to step back, say (like Connie) "eat a balanced diet and be done with it". There ain't a consensus out there for what's the best stuff to eat. Probably the answer, 1000 years hence, will be either "everything in balanced amounts" or "if it tastes good don't eat it". You pick.
With respect to my initial question, these results suggest that compared to resistance training alone, the combination of resistance training plus further calorie restriction results in roughly half the muscle gain (but correspondingly greater fat loss). At least this is true for obese adult women.
Okay, I have to kinda squirm a little at this, too.
This study looked at 25 women. The difference in lean body mass was about 1 lb in the two groups. Not at all very different; they don't give any statistical analysis, but I can pretty much guarantee you these are NOT statistically signficant differences, and I would say you cannot make a conclusion one way or the other based on the data.
As far as specific ratios of carbohydrate, protein, fat, etc for optimum performance: you may enter the fray if you like, but I will not. I prefer to step back, say (like Connie) "eat a balanced diet and be done with it". There ain't a consensus out there for what's the best stuff to eat. Probably the answer, 1000 years hence, will be either "everything in balanced amounts" or "if it tastes good don't eat it". You pick.
