Originally Posted by
NotMelborn
First off something that Milos doesn't really go into - Calories. To gain muscle mass, do i always need to take in more calories than i use per day ?
Yes and no. Although caloric surplus is the key to gain muscle mass, my experience as well as the experience of many others' show that carbohydrate management (aka ''carb cycling'') allows to make lean gains, which is nonetheless a slow yet steady process.
What is the use of fibrous carbs?
Not only they are ''healthier'' compared to starchy carbs regarding several biological processes such as overall quality of digestion, activating thermogenesis, providing with valuable micro-nutrients that are present in the fiber (vitamins, minerals, water, anti-oxidants and etc.) as well as more stable blood sugars, they also help feeling ''full'' throughout the day, which becomes vital while dieting (cutting).
When does the body start going into catabolic mode?
''Catabolism'' is inarguably the most favorite tool of the supplement industry. Studies as well as personal experience indicate that lifters who eat several small protein-fat and/or protein-carbohydrate meals throughout the day OR a few large meals with enough anabolic protein (1.2-1.5gr per lbs of LBM) do NOT suffer from breakdown of the lean muscle tissue. As long as there is an healthy balance of caloric input and caloric output with the right amount of daily macro-nutritional needs, there is absolutely no need for anyone to fear catabolism. Catabolism; however, will become even more of an important issue under such circumstances which the lifter has consistent sleeping pattern, stress issues, and smoking/drinking habits.
How do we burn fat through dieting ?
Although it is possible to burn fat solely through dieting, leaving cardio out of this equation is not a very wise move. Cardio is essential for overall human health, especially concerning cardiovascular health, which is an indispensable aspect of longevity, as well as providing the lifter with overall endurance. As a matter of fact, all pros do cardio, otherwise it would be hard for these juice monsters to live up to even age of 50. Running for instance, keeps testicles young and healthy, prevents kidneys from accumulating stones, flushes toxins out of your body, keeps your circulatory system young and healthy by providing elasticity to all the arteries, it certainly takes the edge off of the chemical lifter as well as negating the inflammation that naturally occurs after a session of lifting weights. In the last result, it is rather idiotic for a lifter to avoid cardio at all costs.
Also, how do we really burn fat through cardio?
Elevated hearth rate and internal body heat are the two major triggering mechanisms of burning fat through cardio. When you perform cardio with low blood sugar levels, it becomes much more likely for your metabolism to attack fat reserves since glucose is not present to be used as the primary source of fuel. When there are amino acids present in your blood stream while performing cardio and if you have low blood sugar (meaning that insulin is almost not present in the meantime), then burning of fat to breakdown of lean muscle tissue ratio is too high to be worried about catabolism.
How long is Insulin active in the blood?
It completely depends on the individual. As far as the motivation behind question is concerned, whey isolate is digested and amino acids enter the blood stream only in about 30min; whereas, this is 45-60min for whey concentrate, meaning that insulin is still active within the blood stream in order to get the job done as described. Therefore, you need not to bother yourself with the extreme details of nutritional intake as such.
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