By
madredrive:
The myth about burning muscle.
Because this topic has come up many times, I decided to do some research on it and get the scientific answer.
The order in which your body uses fuel is: glucose --> glycogen --> fat --> protein. Your body uses glucose and glycogen as the main energy sources. You use fat as the next energy source. The body rarely, if ever, breaks down protein and uses it for energy.
As far as “burning muscle”, I found the below. This is highly simplified, but I found many references that support it. This is what happens if you’re fasting; if you are NOT eating at all.
Basically, for energy the body uses glucose as its primary fuel. It gets glucose from breaking down carbohydrates. Any glucose not used immediately is stored in the liver as glycogen. Your glycogen reserves last about 6 hours.
After you run out of glycogen, your body starts breaking down fats for energy. It will do this for about 2-3 days.
Starting around the 4th day of fasting, your body begins to synthesize ketone bodies from fatty acid breakdown. This primarily fuels the brain and not the body (about 70%).
DEPENDING ON HOW MUCH STORED FAT YOU HAVE (your body fat percentage), once you’ve been fasting for approximately 5 days to 3 weeks, and the ketone bodies are depleted, your body starts to break down protein, which is converted into glucose by the liver. This protein will come from your muscles and your body organs.
Keep in mind, the above is if you’re NOT eating at all. If you have a good nutrition plan, even if it’s a calorie-deficit one, you’re not going to “burn” muscle.
By
nzo:
Dietary plan.
1st meal: 1serving Protein drink w/ 2tbsps oats, 1 small camote, 1can tuna solid in water, 3 eggwhites 1withyolk
2nd meal: 1 small camote, 1 steamed chicken breast 3eggwhites 1withyolk
pre workout: 1 small camote, 2tbsps coffee, 500-800ml water
post workout: 1serving Protein drink w/ 2tbsps oats, 1 small camote, 5eggwhites 1withyolk
5th meal: 1 small camote, 1 steamed chicken breast 5eggwhites 1withyok
6th meal: 1can tuna solid in water, 5eggwhites 1withyolk
then mga 4-6liters of water per day.
By
giver_bert:
Dietary plan.
Day 1:
Breakfast - 2 eggs, 1/2 cup sweet potatoes, and coffee/tea
Snack - protien shake
Lunch - 1 small can tuna (straight from the can), 1 small orange, and 2 slices of wheat bread
Snack - protien shake
Dinner - 6oz broiled salmon fillet, 1 tomato (makakaon rako ani basta pino-pinohon lang nako ug maayo hehe) and 1/2 cup sweet potatoes
Day 2:
Breakfast - 3/4cup oatmeal with 1/2cup low fat milk, 1 small apple, and coffee/tea
Snack - protien shake
Lunch - 6oz chicken breast cooked with MMK lol, 1 small tomato, and 1/2cup sweet potatoes
Snack - protein shake
Dinner - bean sprouts/monggos (boiled) and 1 small can of tuna.
Day 3
Breakfast - omelette made with 3 eggs with only one yolk, 1 slice wheat bread and coffee/tea
Snack - protein shake
Lunch - 6oz chicken breast, 1/2 cup carrots (same treatment as tomatoes), 1 cup sweet potato
Snack - protein shake
Dinner - 3oz chicken breast with MMK, 2 slices of wheat bread, peanut butter
Day 4
Breakfast - 2 boiled eggs, 1 low-carb yogurt, 1 slice wheat bread
Snack - protein shake
Lunch - salad (1 cup boiled monggos, 1 boiled egg, 1 small tomato and olive oil)
Snack - protein shake
Dinner - 1 small can of tuna cooked with 2 egg whites and 1/2 cup of sweet potato
then back to day 1 scheme napud and so on...
By
bodoy:
What should of creatine should I buy?
Creatine monohydrate. Plain and simple. No need for any fancy designer creatines. It is proven to work. It is cheap. The typical 200 serving tub will last for will last for at least 3 months.
What exactly does creatine do?
*Provides extra energy for your muscles
*Causes volumization of muscles (just increases the size)
*Reduces lactic acid build up
*Increases protein synthesis
What are the side effects of taking creatine?
There is a possibility of bloating. This, however is temporary and you don't need to worry about it. There have also been anecdotal stories of muscle cramping and dehydration. If you are worried about this, drink an extra litre of water or so, on top of the 4 litres + you should be drinking.
Will I lose my gains when I stop taking creatine?
Creatine generally leads to two types of gains. You can build more muscle due to the added strength creatine can provide and you can retain more water in the muscles. The muscle which you gain as a result of increased strength is the same as all other muscle. It is as permanent as muscle you gain when you don't use creatine. This will not be lost when you stop taking creatine. However, the water retained in the muscle is temporary. This will most likely be lost when you stop taking creatine.
How much creatine should I take each day?
3g - 5g.
What is loading / the loading phase?
Loading is the period of time where you increase your daily dose of creatine to increase the level of creatine in your muscles so that it is available for use. It usually lasts for one week.
How much creatine should I take during the loading phase?
20g - 25g a day, 1 week - 10 days. This amount should be divided into 4 daily servings.
Do I need to load?
No. Loading is probably not needed. However, creatine is cheap. If you want to load to gain any possible benefits of loading then it is fine to do so. Make sure to increase your water intake if you are concerned about dehydration etc.What is the maintenance phase?
What is the maintenance phase?
This is the rest of the time you spend using creatine. Once you have completed a loading phase, you must keep maintain the levels of creatine in your muscles. This is usually done by taking 3g - 5g a day.
Should I cycle creatine?
It is not known whether it is beneficial or not to cycle long term. Once again I would do so if you are concerned. I'd advise for every month you use creatine, take 2 weeks off, minimum.
What time of the day should I take creatine?
Any time of the day will do. You don't need to take it pre-workout, post-workout, pre-bed or any other important time. All that matters with creatine is that you take it regularly over a long period of time (4 - 12 weeks approx.).
Some people like to take their creatine with their post-workout meal as many people include sugars in this meal which may aid absorption and distribution of creatine.
Will it cause testicle shrinkage?
No.
Can protein supplements be taken with creatine supplements?
Yes. The two supplements are unrelated. Just be aware that some protein supplements contain creatine already (such as Nitrotech and some weight gainers) and extra creatine may not be required.
Quick note:
In my experience, I have never experienced any side effects from creatine supplementation. None of the people who use it who I know have either.
Only consider using creatine when you have a proper diet. You must eat enough calories, protein, carbs and fat a day to gain muscle. If you don't, your body will have nothing to build muscle with. Supplements aid the process but if the process is not happening, they aid nothing and are wasted. GET A DIET.
By
zvike005:
Mais nga rice is called white corn. I found some article about this from the University of the Philippines.
Contrary to the fallacy that eating white corn is not as healthy as eating well-milled fancy rice, Dr. Artemio Salazar, a UPLB breeder based at the Crop Science Cluster-College of Agriculture is saying otherwise. This is because corn generally higher amylose content than rice.
Being a slow release carbohydrate food, white corn is best for stamina-requiring activities such as boxing. It is also recommended for weight watchers because it reduces food cravings. White corn has low glycemic index also. “People with diabetes mellitus should eat more of it because it does not raise blood sugar levels dramatically,” Dr. Salazar added.
The article further states that White corn is a fantastic food—for the athletes, diabetics and figure-conscious people, alike.
By
Xenoxorph:
To all fitness fanataics. Here is a post from the bodybuilding mythbusters thread in their website!
"
Myth: You can only gain 2lbs of muscle / month.
Facts:
Effects of high-calorie supplements on body compos... [J Sports Med Phys Fitness. 2002] - PubMed result
They gained ~ 4lbs / month average.
Consumption of fat-free fluid milk after resistanc... [Am J Clin Nutr. 2007] - PubMed result
http://img855.imageshack.us/img855/6990/buildmuscle.gif
In a 12 week period. Someone gained 6 lbs / month, average with milk was ~ 3 lbs.
Here you COULD theoretically argue it was just glycogen / water even if we simply don't know.
Starting Strength novie effect:
http://img855.imageshack.us/img855/6990/buildmuscle.gif
Mark measured with caliper, uploaded pictures and videos of huge strength gains. So definitly zach gained a lot more then just 2lbs / month IMO and not just waterweight because that won't account for 31lbs of lean mass in not even 3 monhts. 11lbs / month. "
Originally Posted by spellbinder
para nko sa tulo imo gihatag, d best gyud equipments and facilities ang FF... basta ka afford, go! hehehe...
re: MERGED: All About GYM Life (Inquiries, Locations, Programs, other Information, etc.)
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