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Increasing your muscle mass during a rigorous weight loss diet?
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<blockquote data-quote="BigTex" data-source="post: 233521" data-attributes="member: 43589"><p>Thank you for posting [USER=44317]@AngeloPierce[/USER]. I have to wonder if you even read this study?</p><p></p><p>The <strong>CON</strong> group, which consumed an energy-restricted diet with a 40 ± 3% reduction in energy intake compared with estimated requirements (33 ± 1 kcal · kg−1 LBM · d−1; 15% protein, 50% carbohydrates, and 35% fat), with 1.2 g · kg−1 protein · d−1. </p><p></p><p>The <strong>PRO</strong> group, which consumed an energy-restricted diet with a 40 ± 3% reduction in energy intake compared with estimated requirements (33 ± 1 kcal · kg−1 LBM · d−1; 35% protein, 50% carbohydrates, and 15% fat), with 2.4 g · kg−1 protein · d−1.</p><p></p><h3>Diet</h3><p>Participants were provided with all meals and beverages to consume throughout the intervention period (with the exception of water and noncaloric drinks, which were ad libitum). Diets corresponded to an individually constructed energy-restricted meal plan. Participants were placed on a 3-d rotating diet with lunchtime and dinnertime meals provided as prepackaged frozen meals (Copper County Foods). Both groups received beverages containing whey protein to be consumed throughout the day, with one beverage being consumed immediately after training in the presence of the investigators on exercise days. </p><p></p><p>Copper County Foods seem to provide well prpared, balanced and nutritious meals. Both groups received them which in research is the best way to control what the subjects eat. One group (PRO) was high protein 2.4g/kg, low fat and the other group (CON) was almost what most consider to be the typical "American Diet" with 1.2g/kg of protein. Both groups received an energy restricted diet based on their weight.</p><p></p><p></p><p>[ATTACH=full]25402[/ATTACH]</p><h3>Exercise training</h3><p>Participants reported to the laboratory 6 d/wk for exercise training that consisted of the following: <em>1</em>) a full-body resistance exercise circuit, which was completed 2 times/wk with circuits (no rest between exercises). Circuits included 10 repetitions/set for 3 sets at 80% of 1RM, with the last set of each exercise to volitional failure, with 1 min of rest between sets; <em>2</em>) HIT/SIT, which took place 2 times/wk. Sessions consisted of one session of SIT (progressing from four to eight 30-s Wingate bouts) with a 4-min rest between bouts (protocol described in detail below), and a second session of modified HIT consisting of 10 bouts of an all-out sprint for 1 min at 90% of peak power (watts at [IMG alt="graphic"]<a href="https://oup.silverchair-cdn.com/oup/backfile/Content_public/Journal/ajcn/103/3/10.3945_ajcn.115.119339/9/m_ajcn119339inf1.gif?Expires=1665077553&Signature=o9vOHDAjkH9Dvl-7L7hEhbdLSO~za65LH1MIprHTGvyguK0H9wwqNMEsCvMdj0ojRzqDgbV8goa~MfC-sNvFlFoa8X5Q7cvQUABroC1B46amZd9-xqdO~Kv0GObInFdLnr-bB99Q3YxC6sHnAp9zaZvvXT2NN1VxZPUTnYITdlKHUjCe3U99inM6qVcMe1uN5VPdzWhBgnaKgQOXDQ-XaPLVbn6epSaWxX3SRfXq-4~5ikguTwGaxniwhSvgN70GCTojhYSnso-kOVWmZccBTQbVCgCsdDI4vRcPXS5Tx41hh72neGCFQ-YZyCRiuDE-qNZHzWDMMzkTMeqfRmWMUw__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA[/IMG]O2max" target="_blank">https://oup.silverchair-cdn.com/oup/backfile/Content_public/Journal/ajcn/103/3/10.3945_ajcn.115.119339/9/m_ajcn119339inf1.gif?Expires=1665077553&Signature=o9vOHDAjkH9Dvl-7L7hEhbdLSO~za65LH1MIprHTGvyguK0H9wwqNMEsCvMdj0ojRzqDgbV8goa~MfC-sNvFlFoa8X5Q7cvQUABroC1B46amZd9-xqdO~Kv0GObInFdLnr-bB99Q3YxC6sHnAp9zaZvvXT2NN1VxZPUTnYITdlKHUjCe3U99inM6qVcMe1uN5VPdzWhBgnaKgQOXDQ-XaPLVbn6epSaWxX3SRfXq-4~5ikguTwGaxniwhSvgN70GCTojhYSnso-kOVWmZccBTQbVCgCsdDI4vRcPXS5Tx41hh72neGCFQ-YZyCRiuDE-qNZHzWDMMzkTMeqfRmWMUw__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA[/IMG]O2max</a>), with 1-min rest intervals pedaling at 50 W; <em>3</em>) a weekly 250-kJ time trial on a cycle ergometer during which participants were instructed to complete the trial as quickly as possible while self-adjusting the ergometer resistance; and <em>4</em>) a plyometric body weight circuit with a 30-s rest between exercises.</p><p></p><p>To prevent sedentary activity at nonexercise times, all participants were provided with a hip-worn pedometer (AccuSTEP 400; ACCUSPLIT) and were instructed to accumulate at least 10,000 steps/d throughout the trial. Step counts were monitored on a daily basis and averaged 11,915 ± 2492 steps/d throughout the intervention, with no differences pre- to postintervention or between groups. Subjects who reported >2 consecutive days of <10,000 steps/d were instructed to complete greater steps in the ensuing 2–3 d to ensure that their average number of daily steps was ≥10,000.</p><p></p><h2>RESULTS</h2><p>There was substantial weight loss in both groups from pre- to postintervention, but there were no differences in body weight loss between groups (<em>P</em> > 0.8) (<a href="https://www.excelmale.com/forum/javascript%3A;" target="_blank">Figure 2</a>). During the intervention, LBM remained unchanged in the CON group (0.1 ± 1.0 kg; <em>P</em> < 0.45); however, LBM increased in the PRO group (1.2 ± 1.0 kg) compared with preintervention, and this increase was greater (<em>P</em> < 0.05) than in the CON group. Both PRO and CON groups showed a decrease in fat mass after the intervention (<em>P</em> < 0.001); however, fat mass losses were greater (<em>P</em> < 0.05) in the PRO group (−4.8 ± 1.6 kg) than in the CON group (−3.5 ± 1.4 kg) (<a href="https://www.excelmale.com/forum/javascript%3A;" target="_blank">Figure 2</a>). </p><p></p><p>[ATTACH=full]25403[/ATTACH]</p><p>As you the high protein not only dropped fat but gained a substancial amount of lean body mass or muscle.</p><p></p><p>Check out the metabolic and hormonal factors involved</p><p></p><p>[ATTACH=full]25405[/ATTACH]</p><p></p><p><strong>From the Discussion</strong></p><p></p><p>In the current study, the loss of fat mass was the sole contributor to the participants’ weight loss. Data from Trapp et al. (<a href="https://www.excelmale.com/forum/javascript%3A;" target="_blank">25</a>) suggest that lipolysis increases over 20 min of HIT training gradually with each session. <strong>This research suggests that the high-intensity exercise our current participants were subjected to likely enhanced their capacity for fat oxidation and may have induced an increase in muscle mitochondrial enzyme activity</strong> (<a href="https://www.excelmale.com/forum/javascript%3A;" target="_blank">25</a>). <strong>Evidence from the current trial suggests that high-quality weight loss (i.e., weight loss with a high fat:LBM ratio), is attainable during marked energy restriction with a higher intake of dietary protein in overweight young men.</strong></p><p><strong></strong></p><p><strong>Conclusion</strong></p><p></p><p>In summary, the present study provides evidence that, in young men, consuming a higher protein diet (2.4 g · kg−1 · d−1) during energy deficit (∼40% reduction in energy intake compared with requirements) while performing intense resistance exercise training and HIT can augment LBM over a 28-d period.<strong> Furthermore, these high-intensity exercises performed during a period of energy deficit have the ability to preserve LBM despite a lower protein intake (1.2 g · kg−1 · d−1).</strong> <strong>In conclusion,</strong> <strong>the current study provides direct evidence that a higher protein diet during substantial energy deficit and HIT not only preserves, but increases, LBM and HIT during the energy deficit, irrespective of protein intake, and increases strength and performance in young men.</strong></p><p></p><p></p><p>So to your comments about this being ALMOST impossible, apparently it is not that hard to do. Seems also the exhausting workouts did not harm general health as seen in metabolic and hormonal blood tests before and after. These over weight men were healtier than when they started. As a exercise and health professional, plastic surgery would be the last thing I would suggest as a way to lose fat. The real problem is most need dietary changes as well as going into breaking that comfort zone by getting off the couch and exercising. </p><p></p><p>Speaking of trainers, lots of trainers all over the world have used the results of this study to help clients gain muscle and lose bodyfat by doing extesive exercise programs and increasing the amoun of protein they eat in combination with a caloric deficite.</p></blockquote><p></p>
[QUOTE="BigTex, post: 233521, member: 43589"] Thank you for posting [USER=44317]@AngeloPierce[/USER]. I have to wonder if you even read this study? The [B]CON[/B] group, which consumed an energy-restricted diet with a 40 ± 3% reduction in energy intake compared with estimated requirements (33 ± 1 kcal · kg−1 LBM · d−1; 15% protein, 50% carbohydrates, and 35% fat), with 1.2 g · kg−1 protein · d−1. The [B]PRO[/B] group, which consumed an energy-restricted diet with a 40 ± 3% reduction in energy intake compared with estimated requirements (33 ± 1 kcal · kg−1 LBM · d−1; 35% protein, 50% carbohydrates, and 15% fat), with 2.4 g · kg−1 protein · d−1. [HEADING=2]Diet[/HEADING] Participants were provided with all meals and beverages to consume throughout the intervention period (with the exception of water and noncaloric drinks, which were ad libitum). Diets corresponded to an individually constructed energy-restricted meal plan. Participants were placed on a 3-d rotating diet with lunchtime and dinnertime meals provided as prepackaged frozen meals (Copper County Foods). Both groups received beverages containing whey protein to be consumed throughout the day, with one beverage being consumed immediately after training in the presence of the investigators on exercise days. Copper County Foods seem to provide well prpared, balanced and nutritious meals. Both groups received them which in research is the best way to control what the subjects eat. One group (PRO) was high protein 2.4g/kg, low fat and the other group (CON) was almost what most consider to be the typical "American Diet" with 1.2g/kg of protein. Both groups received an energy restricted diet based on their weight. [ATTACH type="full"]25402[/ATTACH] [HEADING=2]Exercise training[/HEADING] Participants reported to the laboratory 6 d/wk for exercise training that consisted of the following: [I]1[/I]) a full-body resistance exercise circuit, which was completed 2 times/wk with circuits (no rest between exercises). Circuits included 10 repetitions/set for 3 sets at 80% of 1RM, with the last set of each exercise to volitional failure, with 1 min of rest between sets; [I]2[/I]) HIT/SIT, which took place 2 times/wk. Sessions consisted of one session of SIT (progressing from four to eight 30-s Wingate bouts) with a 4-min rest between bouts (protocol described in detail below), and a second session of modified HIT consisting of 10 bouts of an all-out sprint for 1 min at 90% of peak power (watts at [IMG alt="graphic"][URL]https://oup.silverchair-cdn.com/oup/backfile/Content_public/Journal/ajcn/103/3/10.3945_ajcn.115.119339/9/m_ajcn119339inf1.gif?Expires=1665077553&Signature=o9vOHDAjkH9Dvl-7L7hEhbdLSO~za65LH1MIprHTGvyguK0H9wwqNMEsCvMdj0ojRzqDgbV8goa~MfC-sNvFlFoa8X5Q7cvQUABroC1B46amZd9-xqdO~Kv0GObInFdLnr-bB99Q3YxC6sHnAp9zaZvvXT2NN1VxZPUTnYITdlKHUjCe3U99inM6qVcMe1uN5VPdzWhBgnaKgQOXDQ-XaPLVbn6epSaWxX3SRfXq-4~5ikguTwGaxniwhSvgN70GCTojhYSnso-kOVWmZccBTQbVCgCsdDI4vRcPXS5Tx41hh72neGCFQ-YZyCRiuDE-qNZHzWDMMzkTMeqfRmWMUw__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA[/IMG]O2max[/URL]), with 1-min rest intervals pedaling at 50 W; [I]3[/I]) a weekly 250-kJ time trial on a cycle ergometer during which participants were instructed to complete the trial as quickly as possible while self-adjusting the ergometer resistance; and [I]4[/I]) a plyometric body weight circuit with a 30-s rest between exercises. To prevent sedentary activity at nonexercise times, all participants were provided with a hip-worn pedometer (AccuSTEP 400; ACCUSPLIT) and were instructed to accumulate at least 10,000 steps/d throughout the trial. Step counts were monitored on a daily basis and averaged 11,915 ± 2492 steps/d throughout the intervention, with no differences pre- to postintervention or between groups. Subjects who reported >2 consecutive days of <10,000 steps/d were instructed to complete greater steps in the ensuing 2–3 d to ensure that their average number of daily steps was ≥10,000. [HEADING=1]RESULTS[/HEADING] There was substantial weight loss in both groups from pre- to postintervention, but there were no differences in body weight loss between groups ([I]P[/I] > 0.8) ([URL='https://www.excelmale.com/forum/javascript%3A;']Figure 2[/URL]). During the intervention, LBM remained unchanged in the CON group (0.1 ± 1.0 kg; [I]P[/I] < 0.45); however, LBM increased in the PRO group (1.2 ± 1.0 kg) compared with preintervention, and this increase was greater ([I]P[/I] < 0.05) than in the CON group. Both PRO and CON groups showed a decrease in fat mass after the intervention ([I]P[/I] < 0.001); however, fat mass losses were greater ([I]P[/I] < 0.05) in the PRO group (−4.8 ± 1.6 kg) than in the CON group (−3.5 ± 1.4 kg) ([URL='https://www.excelmale.com/forum/javascript%3A;']Figure 2[/URL]). [ATTACH type="full"]25403[/ATTACH] As you the high protein not only dropped fat but gained a substancial amount of lean body mass or muscle. Check out the metabolic and hormonal factors involved [ATTACH type="full"]25405[/ATTACH] [B]From the Discussion[/B] In the current study, the loss of fat mass was the sole contributor to the participants’ weight loss. Data from Trapp et al. ([URL='https://www.excelmale.com/forum/javascript%3A;']25[/URL]) suggest that lipolysis increases over 20 min of HIT training gradually with each session. [B]This research suggests that the high-intensity exercise our current participants were subjected to likely enhanced their capacity for fat oxidation and may have induced an increase in muscle mitochondrial enzyme activity[/B] ([URL='https://www.excelmale.com/forum/javascript%3A;']25[/URL]). [B]Evidence from the current trial suggests that high-quality weight loss (i.e., weight loss with a high fat:LBM ratio), is attainable during marked energy restriction with a higher intake of dietary protein in overweight young men. Conclusion[/B] In summary, the present study provides evidence that, in young men, consuming a higher protein diet (2.4 g · kg−1 · d−1) during energy deficit (∼40% reduction in energy intake compared with requirements) while performing intense resistance exercise training and HIT can augment LBM over a 28-d period.[B] Furthermore, these high-intensity exercises performed during a period of energy deficit have the ability to preserve LBM despite a lower protein intake (1.2 g · kg−1 · d−1).[/B] [B]In conclusion,[/B] [B]the current study provides direct evidence that a higher protein diet during substantial energy deficit and HIT not only preserves, but increases, LBM and HIT during the energy deficit, irrespective of protein intake, and increases strength and performance in young men.[/B] So to your comments about this being ALMOST impossible, apparently it is not that hard to do. Seems also the exhausting workouts did not harm general health as seen in metabolic and hormonal blood tests before and after. These over weight men were healtier than when they started. As a exercise and health professional, plastic surgery would be the last thing I would suggest as a way to lose fat. The real problem is most need dietary changes as well as going into breaking that comfort zone by getting off the couch and exercising. Speaking of trainers, lots of trainers all over the world have used the results of this study to help clients gain muscle and lose bodyfat by doing extesive exercise programs and increasing the amoun of protein they eat in combination with a caloric deficite. [/QUOTE]
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