what builds muscle, can you actually gain muscle and lose fat at the same time?
I’ve learned that the way to build muscle is to:
1) eat more calories than you burn each day (and make sure the macros are split up well)
2) lift hard
3) rest
today i found a website called askscooby.com. its a forum site for bodybuilders. On there a lot of people were telling me the opposite i learned. they were saying that you don’t need to eat more calories than you burn each day. that you can gain muscle while burning fat. This makes no sense to me. how can you build muscle when you are not taking in any extra calories? the only answer i can come up with is that your body gets energy from body fat to build the muscle, therefore making you lose fat and gain muscle. but i dont think that is the case.
can anyone help me out here?
you can’t build a house without matierials so i dont see how you can build your body without calories.
Just dawned on me what your dillema is – Yes you are right you cannot build muscle mass with low calories *but* you don’t need low calories to lose body fat. You can lose body fat with sufficient calories (even excess calories) but with low carb levels.
Studies have shown that people can gain fat stores even on a semi starvation diet of 1000 calories a day – if it’s composition is high carb, low fat. So obviously, calories aren’t the key to fat loss.
Muscles & fat are two different “systems” that are not related, so you can increase one while decreasing the other. It’s actually harder to build muscle while the body is in fat storage mode (because insulin, the fat storage hormone doesn’t allow testosterone & human growth hormone to be produced while it dominates the bloodsteam) *and* you can gain lean tissues without even working out on a low carb way of eating.
from the article below -
Numerous current studies show that dieters who follow high-protein low-carb strategies–even plans with higher fat intake–lose more fat and maintain or gain more muscle mass than dieters who rely on higher carb diets.
Yes, you read that right–many dieters actually gained muscle mass without working out, simply by eating a high-protein diet. This is due to several factors. First, amino acids from protein drive muscle growth. When you consume a high-protein meal, amino acids from the protein travel to muscle cells and actually initiate the processes that cause muscle growth.
http://findarticles.com/p/articles/mi_m0KFY/is_4_23/ai_n13790123/?tag=content;col1
The body will only use so much protein. Yes, if you are building muscles your protein needs are much higher, but any excess is converted to glucose, like all carbs (including vegs). Excess glucose is either stored as glycogen or if glycogen stores are full as body fat.
I highly recommend low carb way of eating for optimal health. It takes 3-6 weeks for the body to become fully fat adapted to perform athletically but the body does convert *if* carb cycling is not used. Athletes studied said their performance was effected the first week or so but recovered to full athletic ability within a few weeks.
For bodybuilders, low carb creates lean tissues even without working out, working out should create even more muscle mass. When insulin dominates the blood stream, testosterone & human growth hormone (HGH) aren’t produced, which are both anabolic hormones & contribute to muscle growth. Excess protein is converted to glucose *unless* dietary fat levels are greater than 80% of dietary calories, then I believe that excess protein is forced to create lean tissues (just as excess carbohydrates are forced to create fat tissues).
Marathon athletes aren’t restricted to glycogen stores. Athletes in glycolysis (using glucose for fuel) have to “carb load” to fill glycogen stores but athletes in ketosis (using fat for fuel) don’t have these restrictions. A normal weighted person has enough fat stores to run for more than 200 hours – glycogen stores only last a few hours before being depleted & the athlete “hits the wall”
I highly recommend adding virgin coconut oil to your diet. All fats can be used for sustained energy, but coconut oil is the (only) fat that can be used for quick energy like a carb.
Carb cycling programs never allow the body to become fully fat adapted, which I believe takes 3-6 weeks. The metabolism just shuts down & awaits a return to glycolysis.
This study referenced:
http://www.nutritionandmetabolism.com/content/1/1/2
show that the body (even for athletes) become fat adapted *with time* & allow unimpaired endurance performance despite nutritional ketosis.
“The most obvious of these is the time allotted (or not) for keto-adaptation. In this context, the prescient observation of Schwatka (that adaptation to “a diet of reindeer meat” takes 2–3 weeks) says it all. None of the comparative low-carbohydrate versus high-carbohydrate studies done in support of the carbohydrate loading hypothesis sustained the low carbohydrate diet for more than 2 weeks ….
There are to date no studies that carefully examine the optimum length of this keto-adaptation period, but it is clearly longer than one week and likely well advanced within 3–4 weeks. The process does not appear to happen any faster in highly trained athletes than in overweight or untrained individuals. This adaptation process also appears to require consistent adherence to carbohydrate restriction, as people who intermittently consume carbohydrates while attempting a ketogenic diet report subjectively reduced exercise tolerance.”
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