Fitness/Nutrition

[BlueGene]

I was just reading something interesting and I’m wondering if anyone who knows about fitness can answer me these questions.

1. A very high protein diet is needed to build lots of muscle? As in more then 1.7 grams of protein per a kilogram of bodyweight.
2. Eating food late will turn into body fat?

[Jemcdv]

http://www.extremefitness.com/forum/f20.html

[Guest]

1) no
2) yes


feedback and tnf will explain

[tnf]

The exact amount of protein needed to support muscle growth is something that is still debated, but the bottom line is that if you don't have enough, you won't be gaining any muscle. I think it boils down to you needing to figure out what amount works for you. 1 gram per pound of bodyweight is a decent place to start, but some will say that's too high, others that its too low. Most dietary recommendations that I see for general health say about 1 g per 1kg of bodyweight (so about 1 g per 2.2 pounds).

Its not so much eating food late - you can eat late, buy you need to think about how late, what you eat, how much you eat, etc.

If you want to stay lean, get most of your carbs in the morning and early afternoon and taper them down in the evening. I'd say that if you need a late snack, keep it high protein (maybe even exclusively protein). I've known guys who set their alarm for the middle of the night to get up and eat a quick can of tuna or drink a shake.

there are protein supplements designed to be taken before bed that supposedly have proteins that all are sort of stacked and break down at different lengths of time so that you have a steady supply of amino acids in the bloodstream overnight.

[BlueGene]

Alright thanks for the advice, I think eating late is a myth. I used to think it wasn't but just read this (yeah I know not the most credible site)

http://www.askmen.com/sports/bodybuildi ... s_tip.html

Myth 5: Food eaten after 8 p.m. will turn into body fat
Do you think your metabolism knows what time it is? While your body does run according to a circadian rhythm, your metabolism does not shut down at night. You still need to provide your body with fuel to repair and rebuild while you sleep, and to prevent it from going into a catabolic state brought on by a long period of fasting. This is especially important if you work out later in the day.

After a workout, your body is crying for a good source of carbohydrates, so don't skimp because you think eating at this time will make you gain fat.

It is important to make sure you are eating healthy foods later in the day -- such as lean meat, healthy fats, plenty of vegetables, and even some complex carbohydrates if you are really active later in the day -- to reduce your risk of adding unwanted body fat, but there is no need to avoid eating altogether.

[Mogul]

Basically then, you can get up at 3 AM and swallow your own semen and be fit as a fiddle after a couple of months... if you eat right during the day, I mean.

[feedback]

it's already been mostly explained. The reason you shouldn't eat food late, as far as I know, is just that your metabolism slows. If you're going to be awake for at least another 4 hours, it should be okay

[TMan]

How do you repair a flabby tricep? Lots of repetition with lighter weights, or 10 reps of normal weights, or 3 to 4 reps with heavier weights?

Or just do cardio a lot and hope the flabby tricep leans along with the rest of the body?

[Giraffe }{unter]

The exact amount of protein needed to support muscle growth is something that is still debated, but the bottom line is that if you don't have enough, you won't be gaining any muscle. I think it boils down to you needing to figure out what amount works for you. 1 gram per pound of bodyweight is a decent place to start, but some will say that's too high, others that its too low. Most dietary recommendations that I see for general health say about 1 g per 1kg of bodyweight (so about 1 g per 2.2 pounds).

Its not so much eating food late - you can eat late, buy you need to think about how late, what you eat, how much you eat, etc.

If you want to stay lean, get most of your carbs in the morning and early afternoon and taper them down in the evening. I'd say that if you need a late snack, keep it high protein (maybe even exclusively protein). I've known guys who set their alarm for the middle of the night to get up and eat a quick can of tuna or drink a shake.

there are protein supplements designed to be taken before bed that supposedly have proteins that all are sort of stacked and break down at different lengths of time so that you have a steady supply of amino acids in the bloodstream overnight.

You should also spread out the protien in servings of 20 - 30 grams at a time. Too much protien at one time will just be wasted.

[feedback]

How do you repair a flabby tricep? Lots of repetition with lighter weights, or 10 reps of normal weights, or 3 to 4 reps with heavier weights?

Or just do cardio a lot and hope the flabby tricep leans along with the rest of the body?

Hrm, if you want to get rid of fat, I'd recommend that you get rid of fat.

You can do cardio, which will increase your oxidative muscle fibers, and raise your metabollism, helping you burn more calories and possibly some more fat. It also wouldn't hurt to do some lifting. Lots of reps with light weight will also support growth of slow-oxidative muscle fibers, it's up to you what you want.