Bodyrecomposition Mailbag 3

So another dig into the mailbag to save myself having to think of another feature article to write. The three questions today have to do with fat loss and muscle sparing, phosphatidylserine, cortisol and water retention. Finally is a look at causes of a plateau in weight gain.

Pre- vs. Post-Workout Nutrition – Q&A

As usual this is going to be one of those longish ‘it depends’ kinds of answers and I’m probably going to go way off track in trying to answer it. As I discussed in The Protein Book, some recent research certainly suggested that pre-workout nutrients (carbs and protein, and I’ll assume the combination from here on out) were superior to post-workout nutrients in terms of promoting protein synthesis.

Macronutrient Intake for Mass Gains – Q&A

However, those articles were meant only as a starting point and there is actually a fairly wide variability in what might or might not be optimal for a given individual. Part of the problem in answering this is that folks have made a lot of different approaches work to greater or lesser degrees and, just as with fat loss dieting, you can usually find someone who’s succeeded with just about anything.

2 on 2 Off Training Frequency for Mass Gains

Perhaps the biggest thing that the above depends on is life. Like it or not, most people’s real-life schedules are constrained by a rather standard 7 day work week. We have Monday through Friday which are the typical work days followed by the weekend. And this tends to have massive implications for how training weeks can be set up. Note that ‘can’ and ‘should’ are not synonymous here.

Squat vs. Leg Press for Big Legs

First and foremost, while I’m sure my answer will offend the hardcore/hardheaded lifters but there is no requirement to perform squat to build big legs (or even build leg strength). I know that this contradicts everything that has ever been written on the Internet but the idea that someone must squat to get big is just macho nonsense.

Maximal Strength Training for Bodybuilders – Q&A

It’s hard for one to get bigger when their strength is the limiting factor. Eric Cressey once used an analogy of a cup with water in it. The water inside is your size, speed, endurance etc. but eventually the cup gets full and the only thing you can do to really progress is to increase the size of the glass – maximal strength.

Getting Strong While Getting Lean – Q&A

I need your help. I am 37 year-old female about 128 lbs. with my last bodyfat at 18.7%. I lift 3 days a week, two with a trainer (who refers to me as a hard gainer). He continues my workouts @ 15 reps per set for all body parts with a decent amt of weight. I have not been able to budge my lean body mass/bodyfat for months.