Muscle Gain Math

So while I have talked about the Energy Balance Equation and at least referred somewhat to the mathematics behind weight and fat loss, a question that comes up a lot has to do with what kinds of numbers we are looking at in terms of muscle gains. That is, people continuously ask what kind of daily, or weekly, or monthly surplus is required to optimize muscle gain and hopefully avoid excessive fat gain. And, at long last, having run out of podcasts to post links to for a bit, I want to address that question.

Muscle Growth and Post-Workout Nutrition

In any case, work examining the impact of various combinations of post-workout nutrients in terms of promoting strength or hypertrophy would come later and, at this point, a huge amount of work has been done. I’m not going to get into every detail (the issue is discussed in absurd detail, 35 pages worth, in The Protein Book) of post-workout nutrition and will focus the article simply on the issue of protein, carbohydrates and the combination of the two in terms of how they impact on post-workout recovery and muscle growth.

Meal Frequency and Mass Gains

And since I covered the topic in exceeding detail in The Protein Book, I’m simply going to excerpt that section of that chapter. I’d note that I cover a tremendous number of other topics related to meal frequency in that chapter including many practical issues along with the impact of meal frequency on muscle mass maintenance during fat loss.

The Baseline Diet 2009 – Part 2

Today, I’m going to talk about the other three components of The Baseline Diet which are protein, carbohydrates and fats. For each I’m going to talk about a variety of issues including total intake recommendations along with looking at issues of quality, timing, etc. in the context of The Baseline Diet.

The Baseline Diet 2009: Part 1

Next is a series of questions: How many meals are you eating per day? How many calories? How many grams of protein? Carbs? Fat? When’s the last time you ate fruit or vegetables? How much water are you consuming on a daily basis. If you’re an average lifter (and want to stay such), your answer is probably ‘Umm, I don’t know.’

An Objective Comparison of Chocolate Milk and Surge Recovery

My position was that using sucrose isn’t any more of a nutritional compromise than using dextrose. His answer was that “everyone knows” dextrose is superior to sucrose for postworkout glycogen resynthesis, and that sucrose is inherently unhealthier than dextrose. I countered his position by presenting scientific research refuting his claims. He then got all bent out of shape and started hurling adhominems at me, obviously frustrated that he was losing a public battle.

General Philosophies of Muscle Mass Gain

In this article (which will actually form an introduction to a series of articles I’ll be doing over the next several weeks and months), I want to talk about some basic concepts related to mass gaining nutrition, primarily looking at some of the different philosophies of mass-gaining that are out there. As usually, I’ll look at each in my normal way, looking at the various pros and cons of each approach.

Muscle Gain Mistakes

Although it may seem strange to talk about how to gain weight as we approach the holidays (where people typically gain weight without trying very hard), the simple fact is that, for athletes and bodybuilders, the winter (when it’s cold outside and you’re covered up) has always been one of the primary times that trainees focus on muscle gain.

Protein Requirements for Strength and Power Athletes

Possibly one of the longest standing debates in sports nutrition (not that people don’t argue about stuff constantly) is over protein requirements for athletes. Traditionally, there have been two primary and opposing views to this topic.