fbpx

macros and muscles

A lot of people have asked what the key factors for muscle building?
โฃ
๐“๐ก๐ž ๐๐ฎ๐ข๐ฅ๐๐ข๐ง๐  ๐๐ก๐š๐ฌ๐ž โฃ
Based on the current literature in natural bodybuilders, the most amount of fat free mass we can build in a one month period is about~ 400g in novice lifters. If you are intermediate or advanced, the amount is likely less
โฃ
Depending how much muscle you want to build, you may need a considerably longer time in the building phase.โฃ
โฃ
๐‡๐จ๐ฐ ๐ฆ๐ฎ๐œ๐ก ๐œ๐š๐ซ๐๐ข๐จ?โฃ
Too much cardio, specifically HIIT impedes MTOR signaling pathways, blunting hypertrophy. It also interferes with recovery from resistance training (RT), so if increasing muscle mass is your main goal, itโ€™s important to keep HIIT cardio to a minimum & follow a structured RT program, which is necessary to illicit anabolic signaling for hypertrophy to occur.โฃ
โฃ
๐—ช๐ก๐š๐ญ ๐š๐›๐จ๐ฎ๐ญ ๐๐ข๐ž๐ญ?โฃ
Research shows that being in an energy deficit can ๐˜ช๐˜ฎ๐˜ฑ๐˜ข๐˜ช๐˜ณ the molecular machinery involved in building muscle, thus our daily calorie intake is important for growth! โฃ
โฃ
Further, the overall impact on hypertrophy will depend on other relevant factors such as dietary protein intake!
โฃ
During the building phase it has been suggested that our intake be at ~ 20% above maintenance calories. Its important to realize that there will be inter-individual variability in body mass & composition changes associated with an energy surplus, perhaps as a consequence of genetics or metabolic responses such as adaptation to diet induced thermogenesis (DIT ) or non-exercise activity thermogenesis (NEAT).โฃ
โฃ
The minimum amount of dietary protein is also necessary to facilitate gains in LBM, even in an energy surplus. โฃ
โฃ
The recommended protein intake for optimizing lean body mass is 1.6-2.4/kg. More wonโ€™t hurt, but probably doesnโ€™t elicit a further anabolic response, but rather aids personal dietary preferences.โฃ
โฃ
๐‚๐š๐ซ๐›๐จ๐ก๐ฒ๐๐ซ๐š๐ญ๐ž ๐š๐ง๐ ๐…๐š๐ญ ?โฃ
There appears to be no difference in the hypertrophy response whether remaining energy is consumed as carbohydrate or a combination of carbohydrate and fat. This suggests that the energy content of the diet i had the biggest impact on body composition changes.

Leave a Reply

Close Menu