Building muscle and losing fat
There’s plenty of folk wisdom about how to do this, including making sure you get lots of protein. Phillips and his team put this idea to the test, and a very rigorous test it was.
The study involved 40 overweight young men who were put on a supervised diet (all meals provided) and exercise program (six days a week, including two days of circuit resistance training, two days of high-intensity bike intervals, one day of bike time trial, and one day of plyometric body-weight circuits) for four weeks. The food provided 40 percent fewer calories than their calculated requirements (ugh).
The subjects were divided into two groups, with just one key difference between them: one group consumed 1.2 grams of protein per kilogram of body weight, while the other group consumed 2.4 grams of protein per kilogram of body weight. The lower protein dose was close to what the subjects typically consumed (but still higher than the Recommended Dietary Allowance); the higher dose was triple the RDA.
Here’s what the results looked like after four weeks, for total body mass (BM), lean body mass (LBM), and fat mass (FM):
In terms of total weight showing on the scale, the two groups were about the same. But the higher protein group actually gained muscle while on a severely calorie-restricted diet, and also lost more fat. That’s a very impressive result.
Now, what does this mean in practice? As Phillips acknowledges in the press release, this is a very tough program—both the calorie restriction and the hard exercise routine. In a sense, the experiment was more of a proof of principle than a template for sustainable living. They’re planning future experiments with a more tolerable regimen.
To me, the main takeaway is further confirmation of the important role that protein (in combination with exercise) plays in triggering muscle growth and repair. As this study shows, it’s particularly clear when you’re in caloric deficit (which is, by definition, always a temporary state of affairs).At what temperature does it snow? How to get music on instagram story? How to deactivate instagram account on iphone? How to wear a denim jacket with jeans? What planet are you from? What are the best potatoes for french fries? Cool facts about why we believe in magic tricks? What does neutrophils mean in a blood test? What disease does sam waterston have? How to declutter your home? What are the signs you need probiotics? Where to watch new tricks online? What does leah mean? How much does it cost to make an iphone? What is thr meaning of life? How to get to mountaintops of the giants? Linus tech tips who to chose ddr4 ram frequency latency? What does tend mean? How to remove an app from iphone? What is simple dimple song meaning? What does palantir do? What is vpn? What does qanon mean? What date is it? What is the meaning of the song smooth criminal? What does rp mean? What are inflammatory markers? What does procol harum mean? How to get forklift certified? How to multiply polynomials? What is the meaning of horizontal? how to use wii u helper How long after exposure to get covid? How to make tahini sauce? Today is national what day? Souther tips in greece for what peninsula? What does aot mean? How to connect controller to xbox one? What is the meaning of called? What does a positive cologuard test mean? What day does fall start? how much ground beef is needed for 2 servings of hamburger helper What is the meaning of bandage? What is the meaning of mustang? How to make chop do tricks in gta 5? What is a sanction? How long to roast butternut squash? What is the meaning of apostille attestation? How to change valorant name? What is a continent? How to graph piecewise functions? What does bona fide mean? How to watch the chosen season 2? What does continuous mean? How to take out butterfly locs? What is the higher tips yield offered by the treasury? How to get rid of itchy throat at night? How to disable in-game tips league of legends? Song what about us meaning? What does ronin mean? How to do edges? pc how to disable browser helper object What does lmk mean in text? What is love bible meaning? What does resign from the academy mean? Brilliant-facebook-prank-tricks-dumb-people-who-consider-themselves-smart-2/? What are some tips for successful sat testing? What language does indonesia speak? How to cook bone marrow? How to burp yourself? What is the meaning of fucker? How to use crystals? How to get unshadowbanned on tiktok? Where it all started meaning? What is the meaning of the ending of nocturnal animals? Why did alund armstrong leave new tricks? What are the tips of your finger bones called? How to fix hammer toe? How to bake turkey tips? What does solitude mean? What does milfs mean? In magic tricks what is the art called of making someone director attention another way? What days does euphoria come out? Tips on how to teach your child to write their name? What does jfc mean? What is the meaning of cenvat credit? What is the meaning of come as you are? how do you play files made by video download helper with the companion app how to make hamburger helper in a crockpot Where can i hire a tips certified server? What is gluttony? Why does rappers throwing up 4 fingers mean? How to eat lobster? What does nbs mean in text? How to do tricks hula hoop? Tips on how to apply makeup site:youtube.com? How do card tricks relieve stress? How to stop coughing at night naturally? How yo do tricks in mario kart 8? What day does time change? What does bsn mean? Tips for filing taxes when sold a home and bought a home same year?