The premise is this, you can build lean mass on a smart calorie deficit. Smart, as in you do not ridiculously drastically cut calories to the point where your body is shocked, and metabolism slows down.
If you have excess body fat, most people, you have the surplus calories at your disposal that you do not have to shovel down to to gain muscle.
Basics: you need broken muscle fibers, MPS, and a positive nitrogen balance to build muscle. You can achieve MPS by working out, and by each time you get 2.5 to 3g of leucine included in each of your protein meals. If you get about 1g of protein per pound of body weight, you have a sufficient daily total to maximize muscle gain potential. How you spread out the total amount of protein will determine how great the MPS/mTOR response is.
The issue you face now is, for the extra energy your body needs to run throughout the day, you don't want it to get from protein (gluconeogenesis; converting protein to glucose). You want energy to come from your body fat, your excess calorie reserves. This is why I advocate keeping liver glycogen levels depleted, and allowing your body to adapt, or get used to the liver converting fat in ketones (an alternate fuel source).
Anyone can chime in. Don't be rude, or mean if you do not agree. Explain why you agree, why you disagree, or a mix of the two.
If you have excess body fat, most people, you have the surplus calories at your disposal that you do not have to shovel down to to gain muscle.
Basics: you need broken muscle fibers, MPS, and a positive nitrogen balance to build muscle. You can achieve MPS by working out, and by each time you get 2.5 to 3g of leucine included in each of your protein meals. If you get about 1g of protein per pound of body weight, you have a sufficient daily total to maximize muscle gain potential. How you spread out the total amount of protein will determine how great the MPS/mTOR response is.
The issue you face now is, for the extra energy your body needs to run throughout the day, you don't want it to get from protein (gluconeogenesis; converting protein to glucose). You want energy to come from your body fat, your excess calorie reserves. This is why I advocate keeping liver glycogen levels depleted, and allowing your body to adapt, or get used to the liver converting fat in ketones (an alternate fuel source).
Anyone can chime in. Don't be rude, or mean if you do not agree. Explain why you agree, why you disagree, or a mix of the two.