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!
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98,3 kg
Disminuído hasta ahora: 7,3 kg.
Aún para ir: 7,6 kg.
Dieta seguida: Bien.
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2261 kcal
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Grasa: 86,68g | Prot: 172,99g | Carbh: 202,88g.
Desayuno: True Nutrition Protein Powder Mix #1, Quaker 100% Whole Grain Oatmeal, True Nutrition Custom Mix Recovery #1. Almuerzo: Carrots, Apples, Kirkland Signature Master Carve Ham, Prepared Good Seasons Zesty Italian Salad Dressing, Marketside Classic Iceberg Salad. Cena: Beef Top Sirloin (Trimmed to 1/8" Fat, Select Grade). Pasa Bocas / Otros: 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. más...
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Perdiendo 0,5 kg a la Semana
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comentarios
Great information, thanks for sharing!
10 feb. 16 por el miembro: notelaine
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Interesting stuff - good luck at the endocrinologist - THYROID is important and it is good to know whether it is functioning.
10 feb. 16 por el miembro: HCB
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that is so cool your wife is working out with you!
10 feb. 16 por el miembro: 8hunter6
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I appreciate the info. you've posted on protein synthesis and have changed my intake based on Dr. Layman's recommendations. I'm tracking my BF% more closely and it'll be interesting to see if it results in improvement over time. Regarding the muscles having a "full" signal: Are you saying that if a meal of adequate protein triggers muscle synthesis but before the next meal they reach the "full" point, that next meal won't trigger more muscle growth even though protein eaten would otherwise be sufficient to do so?
11 feb. 16 por el miembro: jmb3450
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Fabulous that you have your wife working out with you - I bet you are a great "motivator"
11 feb. 16 por el miembro: FrankieBluEyes
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@jmb3450-as for the "full" signal, the answer is yes. Basically having more protein meals per day does not increase muscle growth. It looks like 3-4 equally spaced protein meals provides the maximum benefit. Eating more shouldn't cause any issues if you're healthy but it will not increase muscle growth.
11 feb. 16 por el miembro: CatHerder
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interesting info, thanks for posting!
11 feb. 16 por el miembro: berley1
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I had issues with a full 6-10 pound gain fluctuation over night... switched to full Keto and my exema is clearing up and I stopped taking my allergy meds. Woohoo I feel great.
13 feb. 16 por el miembro: rebeccafussner
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I presume that the main thing that triggers muscle growth is using the muscles? Especially overworking them.
19 feb. 16 por el miembro: heidij123
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