WBB Round Table - 1

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WBB Round Table - 1





Have you ever wondered what the answers are to all the age-old questions that have been asked regarding bodybuilding, supplements and nutrition? Even though WBB has a host of informative forums that provide daily answers to your questions; we’ve decided to assemble some folks who are well versed in one or more of the forum areas and who will attempt to answer those burning questions that keep you wide awake every night.


Nutrition

Q: I’ve heard people mention that when you’re trying to lose body fat your fat ratios shouldn't drop below 30-15%. Is there any specific reason for this?

A: Severed Ties

It’s partly cause and effect, first to get optimal levels of EFA’s along with the small amount of fat that can’t be avoided in food this is already 15-20% of your total calories. Secondly, you can only consume so much protein so all that leaves are carbs. Most know I’m not a fan of carb reduction diets but high carb diets cause other problems with fat loss. While extra carbs getting stored, as fat doesn’t happen nearly as much as people believe it does, after a sizable carb meal fat breakdown does come to a screeching halt. So while carbs are important we don’t want them to make up 60% of a diet as that many will hinder fat loss, whereas the same amount of calories but a larger amount coming from fat will not. Finally there is the issue of hormones; the leaner an athlete is the closer his fats should come to 30% to ensure optimal hormone levels. Fats are used to build anabolic hormones like Testosterone. However, the body can readily mobilize stored fats to ensure optimal hormone production. As an athlete becomes leaner, his body becomes less willing to use the small amount of remaining fat and hormone production becomes compromised.

A: Wizard

Well, at first you should know that consuming fat aids in lypolisis. It’s widely accepted that when you consume fat, you create an environment where fat burning will occur. As a rule, fat lowers the glycemic index of a meal. The glycemic index (GI) of a food represents the magnitude of the increase in blood glucose that occurs after ingestion of the food. (1) GI tends to be lower for foods that have a high fructose content, exhibit high amylose/amylopectin ratios, are present in relatively large particles, are minimally processed, and are ingested along with fat and protein. The higher the food ranks on the index the greater its effect on your glucose levels. Because your pancreas works to moderate glucose levels by releasing insulin, eating a lot of foods that rank high on the glycemic index puts you at risk for developing insulin resistance, an underlying cause of obesity, unhealthy blood fat profiles, and adult-onset diabetes. For the most part, fat is the macro that will lower dramatically the GI of a food. However, you must chose among the best sources. Therefore, we are going to analyze which sources of fat you need to supplement your diet.

Let's take a look at the "good fats":

1) Monounsaturated fats: Of a chemical compound, containing one double or triple bond; used particularly of fatty acids, such as oleic acid. Olive oil is rich in monounsaturates. A diet high in monounsaturates lowers the risk of heart disease and increases the testosterone levels. Monounsaturated fats raise the good cholesterol (HDL) and lower the bad cholesterol (LDL). They also reduce gastric acidity. In addition, it has been proved that they increase testosterone levels.

Then we move to essential fats, which are fats that cannot be made by the body and must be supplied by our diet.

2) Polyunsaturated: In contrast to saturated and monounsaturated fatty acids, polyunsaturated fatty acids have at least two double bonds, a feature which affects crucially their structural, physical and chemical properties. The linoleic and alpha-linolenic acid are essential nutrients and are the parent fatty acids of the omega-6 and omega-3 family. Vegetable oils contain omega 6s and flaxseed oil omega 3s. The typical Western diet consists of large amounts of omega-6 and very small amounts of omega-3 which leads to an unhealthy ratio of approximately 20 to 1.This causes the body to make larger amounts of arachidonic acid that causes swelling, rapid cell growth and pain.

On the other hand, humans require the two essential polyunsaturated fatty acids but the ratios are very important. Vegetable oils, high in omega 6's, are in virtually every packaged food so it's impossible to avoid their consumption.

Back in 1992, the American Journal of Clinical Nutrition released a study comparing long-term monounsaturated fatty acid diets with polyunsaturated fatty acid diets on lipoprotein levels of healthy men and women. Researchers concluded that polyunsaturated fats reduced LDL and HDL levels, while monounsaturated, fats reduced LDL, and increased HDL levels. Another factor called "apolipoprotein A-1", the major constituent of HDL, was shown to be increased by monounsaturated fatty acids.

In addition, the consumption of omega-3s gives us very positive results. Omega-3s: help to prevent atherosclerosis, lower elevated blood pressure, improve the function of the liver, are useful in the treatment of some cases of edema, can improve the condition of dull hair, are helpful in the treatment of dandruff, promote a healthy immune system, lower total serum cholesterol levels, lower LDL cholesterol, improve stamina, promote a faster recovery, treat some cases of depression, increase the strength of the nails and strengthen nails that break easily and alleviate most cases of dry skin. Now let's look at the "bad" fats: Trans fats and saturated fats. Trans fats are the devil. They raise bad cholesterol, causing a buildup of fatty deposits in the arteries.”(2) Lynn Roblin, writing for the Toronto Star, advises consumers to avoid trans fats by consuming more vegetable oils, such as olive oil and canola oil, in preference to butter. Harvard nutritionist Frank Hu, featured in an article for the Washington Post, says butter is better than stick margarine, but tub or liquid margarine made from commercial vegetable oils is “a more healthful choice than butter.” Saturated fatty acids raise HDL, whereas the trans fatty acids lower HDL cholesterol. (2) Saturated fatty acids lower the blood levels of the atherogenic lipoprotein, whereas trans fatty acids raise the blood levels of Lp. Saturated fatty acids conserve the good omega-3 fatty acids whereas trans fatty acids cause the tissues to lose the good omega-3 fatty acids. Saturated fatty acids do not inhibit insulin binding whereas trans fatty acids do. Saturated fatty acids are the normal fatty acids made by the body and they do not interfere with enzyme functions such as the delta-6-desaturase, whereas trans fatty acids are not made by the body and they interfere with many enzyme functions such as delta-6-desaturase. (2) Some saturated fatty acids are used by the body to fight viruses, bacteria and protozoa and they support the immune system whereas trans fatty acids interfere with the function of the immune system. Stearic acid, a naturally saturated fatty acid, is the preferred food for the heart whereas trans fatty acids replace these saturated fatty acids in the cell membrane, thus depriving the heart of its optimum energy source. (2) Saturated fatty acids are needed for proper modeling of calcium in the bones whereas trans fatty acids cause softening of the bones. (2) Finally saturated fatty acids from animal sources are carriers for vital fat-soluble vitamins whereas factory-produced trans fatty acids are devoid of these important nutrients.

To sum up, you need to include every form of fat in your ‘cutting’ diet because their effects on the body are beneficial but you have to manipulate their ratios, according to how good and essential they are. The basic guideline, is to consume 25-30% (of the daily caloric intake) of fat every day, with no less than 50% of this amount, coming from essential fats, and no more than 20%, coming from saturated fats. Lastly, try to avoid or restrict your consumption of trans fatty acids.



Q: During the process of gaining muscle mass how high should ones protein intake go? Is there a guideline that can be followed so that the body uses the protein optimally for rebuilding the damaged muscle?

A: Wizard

At first, to gain muscle mass make sure you're taking in more calories than what you actually need to maintain your current bodyweight. You can't gain significant amounts of lean body mass without taking in the right amount of calories. Your body will break down other tissues including your muscle to make up for the lack of dietary calories. So, you need to take in enough calories to match your calorie output and goals. If you want to gain, do the math: bodyweight x 15-18 First you have to determine your lean body weight, then convert it into kilograms (divide by 2.2) and multiply by 24 for your estimated BMR. Then multiply the BMR by your activity factor (not very active - 0.35; moderately active - 0.45; very active - 0.5 to 1.0) and add it to your BMR; lastly, multiply the total by .10 (thermic effect of food) and you have your estimated daily calorie requirement. To gain or lose weight you need to add 250-500 calories, or subtract or otherwise burn the same amount.

Example: 153/2.2=69.5x24=1668x.5=834+1668=2502x.10=250+2502=27 52 calories. Everybody likes to have options, so here is another way to calculate your caloric requirement to gain, muscle mass. First you must determine your lean bodyweight (fat free mass); to do this multiply your bodyweight (measured when you first get out of bed) by your percent body fat; then subtract the product from your bodyweight (170 x .10 = 17 and 170 minus 17 = 153). Now, add a zero to that number and we have 1530 as an estimated BMR. Ok, now take your BMR (our example is 1530) and multiple it by 1.8 (body fat less than 7%), 1.7 (body fat 7-10%) or 1.6 (body fat 11-15%). So, our example is 1530 x 1.7 = 2600 calories a day. The breakdown of macronutrients is 55% carbohydrates, 30% protein and 15% fat; so continuing with our example: 2600 x 55% = 1430 calories or 356 grams of carbohydrates; 2600 x 30% = 780 calories or 195 grams of protein; and 2600 x 15% = 390 calories or 43 grams of fat. Finally, divide all of this into the number of meals your schedule will allow you to eat everyday. I suggest you trying eating every two-three hours if you can do it.

Now let's examine why you do not need more protein to gain muscle mass. You may have heard that:” Don’t be afraid of protein and consume more than 1.5g -2g/kg of body weight." Well, if you own a supplement company, then I can understand the reason why it is essential to suggest everyone to consume so much protein. Actually, the carbohydrates that you consume, preserve your lean mass as well as the protein you consume because, remember, your caloric intake is above the maintenance level. Eventually, the protein you consume assists in the resurgence of your damaged muscle fibers; in other words, it will help you build or rebuild your muscles and not to waste your money. However, try to consume high quality protein (with high biological value) as lean meat, yogurt, milk, eggs, and whey. (Whey is best used as a post-workout meal but it is not essential). Finally, while you do not need enormous amounts of protein in order to accelerate the rate of your muscle mass gains and increase your muscle mass, try not to consume less than 1g of protein per kg of bodyweight. Start with an amount of up to 1.5 g/kg of bodyweight and then manipulate this amount, based on the desired results.

Severed Ties

If you pick up any bodybuilding magazine, almost every article gives some kind of guideline like 1.2 grams per pound lbm, 1.5 grams per pound of goal bodyweight, 2 grams per pound of bodyweight. I tend to keep this rather simple as protein simply makes up 40% of the total caloric of any diet I design. So whether cutting, bulking, or just maintaining 40% of the total calories come from protein. I don’t worry about any kind of ratio of protein grams to bodyweight. Forty percent of Total caloric will cover all protein needs. As for optimal use of that protein, basic guidelines would be nothing new--just spread your protein intake throughout the day over six or 7 meals. The only aspect I see people fall short on is relying on protein powders too often. If consuming 5-7 meals a day, only two meals should derive protein from a powder or bar, the rest should favor solid food. Also, when consuming a liquid meal try to consume some solid food as well. The only exception to this is the pre- or post- workout meal, which should be liquid-based.

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Re: WBB Round Table - 1

Training

Q: Why is it that the abdominal wall should be trained last in a workout? Every time I hear something about training the abdominal wall, it is always mentioned that this is the most effective and safest of going about training these muscles.

A:

Abdominals, in my opinion should be trained first in a session, contrary to what many have said. Training them heavy for a few sets is not particularly taxing, and should not fatigue the legs, arms, lower back, or chest/shoulders. The reason I like to see them trained first is that they are used in just about every heavy lift, and having them already warmed up will make them that much stronger when they're called upon to be used as stabilizers later in the routine. Much of this comes from personal experience; I've found my belt-less squat is MUCH stronger when I've already trained my abs in a session; the warm-up has increased my mental connection with the muscle group, and as a result I can more effectively tense the abdominals during my lifts (creating a stronger core).

A:

From what I’ve read and heard, it’s a widely accepted rule that placing your abdominal training first in your training session can lead to injury. Lately, with all this ‘functional’ and ‘core’ training propaganda people are falling prey to the notion that doing so will inevitably set you for injury. A common argument is put forth that training the abdominal wall first before an exercise like the Squat or the Dead lift may increase the instability of the abdominal wall. Since they should be at 100% before a complex movement such as the ones mentioned, training them before will only increase the risk of injury to the body. Of course, there aren’t any scientific studies that lend any hard evidence to support this position. Mind you, all it takes is a bit of common sense to see that it’s best in the end to do what’s safest for the body.
However, it makes little sense as well to place the abdominals last in a training week or session if they are a weak muscle group. If you want to make the most effective changes in a muscle group then it would be fitting to place the weak link first in the training session or week.
How can muscles be overloaded effectively when they are not at a 100%, when the body’s nervous and hormonal systems are in a state of recovery? If the goal is based on maximal strength and it happens that the training intensities are going to be maximal in a lift such as the Squat or the Dead lift then it would be in the lifter’s best interests to be as mentally and physically prepped as possible. This then would entail the lifter placing their abdominal training before these complex lifts.

Finally, the next time the abdominals are being trained, think about the movements that are going to be performed that session or week, and how complex in nature the lifts are going to be.

Q: I’ve read that the abdominals can be trained multiple times throughout a training week. Is this true?

A:
Abs tends to have superior recovery, true, but the chief reason they can be trained more often is that very few people work them to true failure. Forty to fifty- crunches four times a week is not training abs properly. When it comes to HEAVY abdominal training, for example, weighted decline sit-ups, hanging leg raises (performed in true gymnast style, i.e. correctly), Russian Twists, etc., abs should be trained heavily no more than twice a week. This twice a week guideline assumes that the trainee has a knowledge of how to SAFELY train abdominals under heavy resistance, and trains them to failure.

A:

The abdominals are often portrayed as a muscle with super muscle recovery capabilities. Because of this misconception, it has been said that multiple training sessions a week can be delt out to the abdominals.

The issue that comes to mind first is to look at the definition of the “abdominals”. This term is often used loosely without any direct clarification of what is meant by it. The abdominals are comprised of four muscles. The Rectus Abdominis, Internal Obliques, External Obliques and finally the Transverse Abdominis. Training them 2-3 times per week will not only place a inordinate amount of stress upon these muscles but can lead to over training down the road. Granted that the training intensities are at the same level at which you train the other muscles of the body. If the training intensities match those of the aerobic “lose inches off your waist class” then it would be sufficient to say that you can get away with training these muscles almost daily. If, however, the intensities are, in fact, maximal then training all the muscles of the abdominal wall more than 2 times per week (granted that the total volume is tailored towards the lifter’s recovery abilities) will compromise the integrity of the core. The core or the center where all movement originates needs to be stable so that the synergistic action of the multiple muscle groups that act together will work like a well-oiled machine. When one part or a number of parts aren’t working at an optimal level, the other parts will be forced to share the load. This, over time, can lead to a break down or a decrease in the efficiency of the machine.

Altogether, it would be wise to train the abdominals anywhere from 1-3 times per week. The lifter can train the abdominals as a whole and allot one training session during the week or go about splitting each muscle up so that it has a dedicated session geared towards that specific muscle. For instance, if the lifter wanted to train the abdominals 3 times a week he/she could train the rectus abdominis on day one, the obliques on day two and then train the transverse abdominis muscle on day three. Either would suffice depending on the lifter’s schedule and how much of a priority one or all the abdominals need.