Welcome to Thunderdome

TheCatt wrote:I've been super slack the past month. Being on vacation for every day except 5 will do that to me, apparently.

Got back last night at 222. 220 this morning. Rock climbed, fasted, and biked 50 minutes today, around 216 tonight (hydrated), before dinner (giant salad + cheese + pepperoni). Back at it.

This study is the first to find and address whether your total lean body mass influences muscle protein synthesis response to resistance exercise combined with protein intake. And they're suggesting guys with more muscle mass don't need more protein after resistance exercise. There was no difference in the muscle growth response to protein after a full body workout between larger and smaller participants when looking at muscle biopsies and blood plasma analyses (including levels of muscle-building leucine).

“There is a widely-held assumption that larger athletes need more protein, with nutrition recommendations often given in direct relation to body mass," study author Kevin Tipton said in a press release. "In our study, participants completed a bout of whole-body resistance exercise, where earlier studies—on which protein recommendations are based—examined the response to leg-only exercise. This difference suggests the amount of muscle worked in a single session has a bigger impact on the amount of protein needed afterwards, than the amount of muscle in the body.”
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Researchers found participants’ muscles were able to grow and recover quicker and more efficiently from exercise after consuming a higher dose of protein (i.e. 40g over 20g). This increase occurred regardless of how big the participant was.

“Until now the consensus among leading sports nutritionists, including the American College of Sports Medicine and the British Nutrition Foundation, is that weightlifters do not need more than around 25 grams of protein after exercise to maximally stimulate the muscle’s ability to grow," Tipton adds.
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“In order for nutritionists to recommend the correct amount of protein we first need to consider specific demands of the workout, regardless of athletes’ size," Tipton explains. This throws commonly held recommendations into question and suggests the amount of protein our muscles need after exercise may be dependent on the type of workout performed.

*These results are limited to younger, trained men so results may differ with older men and women of varying ages and experience levels. But if you're an experienced lifter, you might want to consider upping your protein intake after full-body routines.

TheCatt wrote:I was down to 209 pre-vacation. This morning after a couple of no-carb days and exercise, back to 213.8 ( from 222 the night I returned)

TheCatt wrote:Gained a shitload of weight after surgery, some of that literal as the opiods plugged me up good. I was 222 at one point... now 214 (11/14). Need to hit 200 by 12/16