CatHerder's Journal, 10 February 2016

My weight has been fairly stable ranging between 216-219. It can easily change by 3 lbs overnight, plus or minus. Not really worried about the scale weight since I'm working on a recomp. Body composition is more important.

My wife has started working out with me in the mornings doing the same routine that I am doing. I'm pushing her hard and we are both lifting heavy, relatively speaking. My strength has been going up but the increases are slowing down. Some mornings are rough but I've been getting in 4 good workouts per week.

I see an endocrinologist next week to see what's going on with my energy levels. Too many doctor's visits.

I have been focusing on protein after reading a bunch of studies and commentaries on studies. It appears muscle protein synthesis is controlled by leucine. There is a threshold of 2-4g of leucine needed to activate muscle protein synthesis. Less than 2 and not much occurs, over 4 doesn't increase it any more. The older you are the higher the amount needed to signal the process.

While it appears insulin is a signal on one of the pathways (mTOR) it does not show any more muscle synthesis than protein alone. Insulin does decrease catabolism after exercise though. There may be some benefit to spiking insulin after exercise besides increasing glycogen storage but not in terms of muscle synthesis.

Muscle synthesis is self regulating, the muscles have a "full" signal. Muscle synthesis starts about 30 minutes after the introduction of amino acids (digested proteins) and shuts off 2-4 hours later, probably closer to 2. Eating again does not re-start the process. I have not found what gets the process to reset or how long it takes. Something I'm still searching for an answer on.

I hope everyone has a great week!

216.8 lb Lost so far: 16.2 lb.    Still to go: 16.8 lb.    Diet followed reasonably well.

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2261 kcal

Fat: 86.68g | Prot: 172.99g | Carb: 202.88g.   Breakfast: True Nutrition Protein Powder Mix #1, Quaker 100% Whole Grain Oatmeal, True Nutrition Custom Mix Recovery #1. Lunch: Carrots, Apples, Kirkland Signature Master Carve Ham, Prepared Good Seasons Zesty Italian Salad Dressing, Marketside Classic Iceberg Salad. Dinner: Beef Top Sirloin (Trimmed to 1/8" Fat, Select Grade). Snacks/Other: MusclePharm Combat Powder - Cookies 'N' Cream, Buttered Popcorn Popped in Oil, Apples, Kirkland Signature Master Carve Ham, Bob's Red Mill Potato Starch, Now Foods Psyllium Husk Powder, Kirkland Signature Master Carve Ham, Broccoli. more...