My Clean Bulking
- 01-12-2013, 12:20 PM
If you have access to it you can get it here http://onlinelibrary.wiley.com/doi/1...469.x/abstract
if not I can probably get the full text for you
- 01-12-2013, 03:15 PM
In the absence of these studies, I'll take a ceteris paribus situation such as the boxers to show a maintenence of lean body mass with frequent meals vs. ingesting the same macros and calories in a different structure. Whether they conducted the study in a hypobolic state, hyperbolic state, in Kentucky or on the Moon doesn't matter as much to me as the apples to apples comparison; big picture considered. Does the study have it's limitations? Yes. Every study does. The evidence is there, however, and it is telling if not definite.
The second study did show a higher lbm gain at a higher caloric intake, without fat gain. You can't conclusively attribute frequency to these results but again, in the absence of any studies done on actual bodybuilders, either side of the meal frequency argument has to "make do" and this evidence can be extrapolated to an extent to support frequent meals for favorable body composition, especially when considered in a bigger picture such as a ceterus paribus scenario in the boxer study and the oodles of info in Layne Nortons write up.
Layne Norton doesn't recommend just ingesting more leucine. He recommends ingesting leucine rich, full protein sources along with carbs at a 2:1 carb to protein ratio between protein rich meals. I don't expect most people to read such a long article fully but it is chock full of info, supported scientifically and presented accurately to show that yes, it is possible to achieve MPS among other desireable physiological effects through frequent feedings and over and above other dieting protocols. Interestingly, a reader can see the support for IF type diets and traditional three meal per day diets right up until Layne begins discussing supraphysical levels of MPS brought on by leucine rich, whole protein supps ingested with carbs to bypass MPS refraction. This article actually supports that yes, IF protocols do work to ellicit anabolism and will aid in building muscle, although it won't be as beneficial as frequent feeding, traditional bodybuilding style diets. We aren't talking about IF vs. Traditional in this thread though so I digress. Either way the article is soundly based on scientific observances and it is plain to see the results speak for themselves.
And with a lack of studies on bodybuilder physiology, I'll take his scientific based research and the oodles of anecdotal evidence that can be observed to support the research in real world application over theories based on general population studies and worked through and between limitations in the grey area of the unkown. Especially when his research plainly supports these theories as effective, only to continue on demonstrating more effective protocols.
For anyone genuinly interested in scientifically based best practices to a desireable physique, please read the article and it's corresponding research with an open mind. The proof is in the pudding for meal frequency.
As far as winning arguments from one "camp" to another, every single argument from every single "side" will be dismantled by identification of limitations so we are on a merry go round of potentially misapplied science until legitimate studies are conducted on legitimate bodybuilders in a variety of training and dieting protocol scenarios. There is, however, strong evidence to support the efficacy of frequent meals over intermittent meals here for a variety of desireable physiological outcomes, including and especially the best MPS practice the OP of this thread is after.
- 01-12-2013, 11:37 PM
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01-13-2013, 01:43 AM
There are also some correlation studies showing a link between high meal frequency and lower bodyweight in the general population, but this is easily explained when you look at the behavioral aspects surrounding low meal frequencies among “regular” people. For example, your average low meal frequency eater is usually a spontaneous eater, snacks between meals and has no clue about proper nutrition (a snickers bar on the go, maybe something from the vending machine after lunch, and so forth). Again, this is not something that can be applied to the health conscious crowd, which has a basic grasp on proper nutrition, and strives to improve his or hers body composition – the crowd reading this interview, for example.
-Exert from Leangains.
01-13-2013, 07:51 AM
And we have here a study demonstrating meal frequency as superior to obtaining the same calories in a less frequent structure.
Leangains is a diet that works and the marketing write up is catchy, but the science doesn't actually support it as the best practice hypertrophy diet, no matter how hard the author takes the salesman role. His whole premise is built around protein refractory limitations where MPS is concerned, a false premise addressed directly by referenced studies in the linked essay.
Leangains works, it is not the most effective.
01-14-2013, 06:08 PM
Re: My Clean Bulking
I'm not even gonna bother
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02-14-2013, 12:14 PM
02-14-2013, 12:16 PM
The author of LeanGains also doesn't market the diet as a good mass-building platform. Last time I checked (which was about 18 months ago), LeanGains was ideal for maintaining muscle mass while losing the belly fat. It does this very well from my experience.
02-22-2013, 06:07 PM
Im sorry, "clean bulking" is a misnomer, unless your on juice, otherwise bulking is messy, sloppy, cramming as many calories into your pie hole as you can without puking. Trying to gain "just muscle" and see your abs while you put on 10lbs is ridiculous. eat more, get bigger.period.
02-22-2013, 06:12 PM
Clean bulk is possible with patience. You can perform targeted fat loss activities regularly and at the right times while eating a caloric surplus filled with foods that have a tendency to go towards energy and muscle building rather than fat storage. Just takes patience.
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