M
Matthew Venhaus
Guest
cguttman <[email protected]> wrote in message
news:[email protected]...
> Comments below...
>
> Matthew Venhaus wrote:
>
> > cguttman <[email protected]> wrote in message
> > news:[email protected]...
> >
> >>Thanks.
> >>
> >>
> >>>Google on nitrogen balance while in negative energy balance, and
> >
> > muscle
> >
> >>>atrophy from restrictive diets, etc.
> >>
> >>ok. My question is now: Can I keep a positive nitrogen balance
while
> >
> > in
> >
> >>negative energy balance?
> >>
> >
> > With sufficient protein intake, sure. But for hormonal reasons, I
> > think the more important factor for optimal muscle hypertrophy is
a
> > positive energy balance.
>
> Why is positive energy balance more important because of hormonal
> reasons? I dont understand.
>
Testosterone, growth hormone, insulin, insulin-like growth factor,
etc. are at suboptimal levels on an energy deficient diet. Muscle
growth is still possible, but not optimal.
> >
> > You've also mention doing "heaploads" of exercise. In some cases,
less
> > is more. Perhaps you could be more specific about what you are
doing
> > in terms of exercise?
>
> Typical week:
> Mon - Upper body weights, 1 hr in the morning, 1 hr in the evening
> Tue - Jogging on beach 1 hr (sometimes afternoon as well)
> Wed - Lower body weight, 1 hr in the morning, 1 hr in the evening
> Thu - Soccer - 2hrs
> Fri - Swimming 2km
> Sat - Squash - 2-3hrs
> Sun - Rest
>
What are you trying to accomplish? I would advise that you pick your
highest priority goal and focus on it for a few weeks. Out of
curiousity more than anything else, what do the strength training
workouts look like? Exercises, sets, reps, rest periods?
> >>My approach to keep a positive nitrogen balance would be to make
> >
> > sure
> >
> >>that I have enough complete proteins in my blood throughout the
day.
> >>That means that I would eat/drink ~10grams of complete protein
every
> >
> > 2-3
> >
> >>hrs. Sounds reasonable?
> >>
> >
>
> > Is that waking hours? If you are eating 80g of protein per day (16
> > walking hours, 10g every 2 hours) it doesn't sound like enough. At
an
> > energy deficit, your body will be using protein as an energy
source so
> > you will need a bit more protein to compensate.
> >
>
> Yes, waking hours. And I meant at least 10gr every 2-3 hrs. So,
> sometimes I eat 20-40gram of protein, sometimes less. My daily
intake is
> around 150-170 gram of protein (~2.0/per kilo/per day).
That's reasonable.
>
> > Another factor I haven't seen mentioned in this thread is rest and
> > recovery.
>
> Very important indeed. I sleep enough (even after training
sometimes) ,
> and I make sure that after weight training for a particular muscle,
I
> wait at leat 5-7 days before I train this muscle again with weights.
>
> Is this information helpful?
>
Indeed. The last sentence looks like you have been influenced by HIT,
but the workouts posted don't fit that system well. I still think you
may not be getting optimal levels of recovery from your workouts. I
don't know that you have done this, but rather than picking and
choosing from several different workout systems, I would choose one
and follow it fully unless you are absolutely sure you know what you
are doing. HST would be as good a place as any to start (disclaimer:
for a non-beginner) if muscle growth is your goal.
http://www.hypertrophy-specific.com/hst_index.html
As a general rule, you can't have it all. Pick one goal and focus more
intensely on it.
--
Matthew
Slow and steady wins the race.
news:[email protected]...
> Comments below...
>
> Matthew Venhaus wrote:
>
> > cguttman <[email protected]> wrote in message
> > news:[email protected]...
> >
> >>Thanks.
> >>
> >>
> >>>Google on nitrogen balance while in negative energy balance, and
> >
> > muscle
> >
> >>>atrophy from restrictive diets, etc.
> >>
> >>ok. My question is now: Can I keep a positive nitrogen balance
while
> >
> > in
> >
> >>negative energy balance?
> >>
> >
> > With sufficient protein intake, sure. But for hormonal reasons, I
> > think the more important factor for optimal muscle hypertrophy is
a
> > positive energy balance.
>
> Why is positive energy balance more important because of hormonal
> reasons? I dont understand.
>
Testosterone, growth hormone, insulin, insulin-like growth factor,
etc. are at suboptimal levels on an energy deficient diet. Muscle
growth is still possible, but not optimal.
> >
> > You've also mention doing "heaploads" of exercise. In some cases,
less
> > is more. Perhaps you could be more specific about what you are
doing
> > in terms of exercise?
>
> Typical week:
> Mon - Upper body weights, 1 hr in the morning, 1 hr in the evening
> Tue - Jogging on beach 1 hr (sometimes afternoon as well)
> Wed - Lower body weight, 1 hr in the morning, 1 hr in the evening
> Thu - Soccer - 2hrs
> Fri - Swimming 2km
> Sat - Squash - 2-3hrs
> Sun - Rest
>
What are you trying to accomplish? I would advise that you pick your
highest priority goal and focus on it for a few weeks. Out of
curiousity more than anything else, what do the strength training
workouts look like? Exercises, sets, reps, rest periods?
> >>My approach to keep a positive nitrogen balance would be to make
> >
> > sure
> >
> >>that I have enough complete proteins in my blood throughout the
day.
> >>That means that I would eat/drink ~10grams of complete protein
every
> >
> > 2-3
> >
> >>hrs. Sounds reasonable?
> >>
> >
>
> > Is that waking hours? If you are eating 80g of protein per day (16
> > walking hours, 10g every 2 hours) it doesn't sound like enough. At
an
> > energy deficit, your body will be using protein as an energy
source so
> > you will need a bit more protein to compensate.
> >
>
> Yes, waking hours. And I meant at least 10gr every 2-3 hrs. So,
> sometimes I eat 20-40gram of protein, sometimes less. My daily
intake is
> around 150-170 gram of protein (~2.0/per kilo/per day).
That's reasonable.
>
> > Another factor I haven't seen mentioned in this thread is rest and
> > recovery.
>
> Very important indeed. I sleep enough (even after training
sometimes) ,
> and I make sure that after weight training for a particular muscle,
I
> wait at leat 5-7 days before I train this muscle again with weights.
>
> Is this information helpful?
>
Indeed. The last sentence looks like you have been influenced by HIT,
but the workouts posted don't fit that system well. I still think you
may not be getting optimal levels of recovery from your workouts. I
don't know that you have done this, but rather than picking and
choosing from several different workout systems, I would choose one
and follow it fully unless you are absolutely sure you know what you
are doing. HST would be as good a place as any to start (disclaimer:
for a non-beginner) if muscle growth is your goal.
http://www.hypertrophy-specific.com/hst_index.html
As a general rule, you can't have it all. Pick one goal and focus more
intensely on it.
--
Matthew
Slow and steady wins the race.