Basic questions about lean mass gain, etc.

Zerex71 said:

Greetings,

I was wondering if some people could explain a few things to me about
weight training, lean mass gain, and body fat percentage (BFP)
reduction. I take the issue pretty seriously though I have to say,
with my particular time crunch, I don't get to the gym as often as I'd
like (and I'm not fond of the *only* gym in town here) but I still
perservere and hope that I will be able to drop pounds/body fat and
make some modest gains. (The gains I'm talking about are more to
strengthen myself in basic ways, not in any way or for any reason along
the lines of true weight training or bodybuilding.)

What I'm wondering is if anyone has some detailed knowledge or links
explaining how lean mass is built (beyond the basic "you tear your
muscle fibers when you weight train and then they rebuild"😉 -- I'm
curious to know if there are some natural, legitimate diet adjustments
which I could try which would boost my lean mass development and also
lower my body fat percentage (and also, get my triglycerides down to a
reasonable level). If anyone can enlighten me -- the more information
you have, the better -- I would really really appreciate hearing about
it. Thanks so much.

Regards,
Mike

www.hypertrophy-specific.com

Zerex71 said:

I'm curious to know if there are some natural, legitimate diet
adjustments which I could try which would boost my lean
mass development

- Eat more than you burn.
- Lift weights to signal your body that it needs to build more muscle.
- Eat enough protein (about 2g per kg bodyweight or so)

Quoted message said:

and also lower my body fat percentage (and also, get my triglycerides
down to a reasonable level).

- Eat less than you burn.
- Lift weights to signal your body that it needs to hold onto the
muscle it has and preferentially burn the fat.
- Eat enough protein (about 2g per kg bodyweight or so) .

You want to do both at the same time? You're out of luck.
It may work for a short period ( a few months) if you're a
beginner, fat and badly out of shape, but in general it can't
be done.

--
Helgi Briem hbriem AT simnet DOT is

Hi Helgi,

I understand the competing/conflicting goals that you have broken it
down into...very helpful. Basically I'm operating on the principle
that at this point, doing a regular "something" every week (changing my
diet to eat less and eat healthier i.e. more concentrated nutrients) I
have found in the past to be good for losing weight and staying in
better shape. If I had to pick between the competing goals, I'm more
interested in dropping my BFP and thus losing weight than I am building
muscle (or rather, "body building" -- some muscle growth would be nice
but I'd rather get on the scale and see the body fat percentage
decrease).

Mike

Hi Helgi,

Another question -- I heard that excessive protein intake can damage
the kidneys and possibly other organs, and I hear varying figures for
what's appropriate. Can you tell me if you have heard the same or what
figures are recommended (I see that you are saying 2g/kg)?

Mike

In article <[email hidden]>,

Zerex71 said:

Hi Helgi,

Another question -- I heard that excessive protein intake can damage
the kidneys and possibly other organs, and I hear varying figures for
what's appropriate. Can you tell me if you have heard the same or what
figures are recommended (I see that you are saying 2g/kg)?

For both questions, see: http://www.brinkzone.com/protein.html

--
Will Brink @ http://www.brinkzone.com/

3 days a week for an intense lifting session should be enough to
promote mass and lose fat. Take short rest periods of 30-45 seconds
between sets to keep your cardio high. I have taken high levels of
protein for 20 years and have no side effects from it. I would
routinely use 300-400 grams a day...now only 250-300. I lose weight for
contests every year the exact same way...fast workouts and low fat
intake.

Tony Kehl
www.simplefitness.biz

"Will Brink" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Zerex71 said:

Hi Helgi,

Another question -- I heard that excessive protein intake can damage
the kidneys and possibly other organs, and I hear varying figures for
what's appropriate. Can you tell me if you have heard the same or what
figures are recommended (I see that you are saying 2g/kg)?

For both questions, see: http://www.brinkzone.com/protein.html

Good article. Some insight into a comment you made: "Being scientists like
to work in kilograms (don't ask me why)...." Metric is soooooo much easier
than imperial units.

John said:

"Will Brink" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Zerex71 said:

Hi Helgi,

Another question -- I heard that excessive protein intake can damage
the kidneys and possibly other organs, and I hear varying figures for
what's appropriate. Can you tell me if you have heard the same or what
figures are recommended (I see that you are saying 2g/kg)?

For both questions, see: http://www.brinkzone.com/protein.html

Good article. Some insight into a comment you made: "Being scientists like
to work in kilograms (don't ask me why)...." Metric is soooooo much easier
than imperial units.

For the average person, it doesn't make a hill of beans worth of
difference.

-----------
Proton Soup

"Thanks for noticing that I didn't actually say anything." - Mike Lane

In article <[email hidden]>,

John said:

"Will Brink" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,

Zerex71 said:

Hi Helgi,

Another question -- I heard that excessive protein intake can damage
the kidneys and possibly other organs, and I hear varying figures for
what's appropriate. Can you tell me if you have heard the same or what
figures are recommended (I see that you are saying 2g/kg)?

For both questions, see: http://www.brinkzone.com/protein.html

Good article. Some insight into a comment you made: "Being scientists like
to work in kilograms (don't ask me why)...." Metric is soooooo much easier
than imperial units.

Oh I suppose. It was just intended to lighten up the conversation at
that point.

--
Will Brink @ http://www.brinkzone.com/