northernmusician's Journal, 04 August 2015

Interesting...so the 5 and 15% groups lost lean muscle mass and the 25% group gained 7 lbs of muscle? That sounds so strange, not saying it's not true, just strange. 

Nice weight loss :-) 

Ooops....missed your drop, just read what you wrote. So nice drop! 

Nice drop very interesting article 

Only the 5% Group lost muscle mass, JMB 

Nice drop! Interesting study. I knew that high protein is muscle sparing but never thought of it in the context of muscle synthesis. 

Oops. Rewritten. Thanks for stick in with in JMB, and sorry for the confusion. 15% and 25% gained muscle, only the 5% group lost muscle mass.  

I really do appreciate the info. NM. Something to take note of is that the low protein group LOST lean muscle mass even though they ate excess total calories. Think of the implications for those of us who are on restricted calories trying to lose weght. IMO this reinforces the importance of eating adequate amounts of protein. I'd love to know the results of a study done with the same parameters except being on a calorie deficit. 

Need a translation I think lol. Understand that the higher protein groups gained lean muscle mass as well as some weight equivalent to that added lean muscle. Lol and so...? 

I was wondering about exactly the same thing jmb. Bliss, here's the thing. The fat gained by all in the study was the same because of the calorie excess. Straight up. That's it. The lean muscle gains of those in the 15% and 25% groups meant they had a higher metabolism after the gain due to the increase in muscle. Muscle takes more calories to maintain than fat, so they would have the advantage of burning more calories in the future so it would be easier for them to lose weight. Those on the low protein high carbohydrate diet - the 5%ers - would lose the weight more slowly and would continue to lose muscle along with the fat. Did that help? 

To a degree. 30% is likely tops for protein %. Do what you want with the rest. Get some good fats and have the carbs, but easy on the really starchy stuff. It tends to set up cravings. 

Thanks, Bill. Glad to see you're still here. So many of us 'old timers' have fallen by the wayside.  

For the most part, as long as you're kidneys are functioning properly extra protein in your diet won't cause a problem. But yeah, 30% is a ton. That'd be for a burn victim or someone with sepsis. 

On top of maintaining between 15%-30% protein in your diet when losing weight (depending on your level of exercise) make sure you do not eat more than 20 grams of protein per meal, the kidneys will have a hard time processing all that protein at once. 

Broscience. ;) Haven't seen you on here for a long time, Chad. How's it going? 

Been great. Just kindof Tracking my food based on what works rather than going crazy trying to maintain numbers. Don't even really step on the scale anymore either. My body composition still isn't where I want it to be but I am strong and healthy, which for me far outweighs my desire for single-digit body fat. I'm actually at 195 lbs. right now (started at 204 2 years ago) and my bodyfat is about 15% lower at 195 lbs. now than it was at 204 back then. My big lifts have all increased dramatically since I first started lifting. Bench from 95 lbs to 215 lbs, squat from 95 lbs to 245 lbs, and deadlift from 115 lbs to 365 lbs. The main reason for all the weight gain (other than lean mass gains) is because Ive been doing nearly no cardio, so I'll probably start doing cardio again next week without changing my diet at all and try that on for size for a couple months. Should be fun.  

Cardio is never fun. 

For Chad or anyone really: How to meet the challenge of eating adequate protein yet limit it to 20 grams or less a meal? At 1850 calories a day, 25% protein is 115 grams a day. Are you suggesting eating 6 smaller meals a day? My actual protein target is higher than that. 

it is why I have a scale that measures body fat. :) 

I have never agreed with a calorie deficient if you are working out so it makes sense to me.