Fit Doc• In general, don’t train if you’re ill. To build muscle you need to concentrate mentally and physically on each rep of every set. When ill, both your physical and mental energies are sapped and training in such an environment becomes counterproductive.
If you insist on training while ill, you’ll only further compromise your immune system by depleting glutamine, BCAAs and infection fighting T-cells. This can prolong recovery training and lead to more illness.
Lastly, given the close proximity of individuals in most training facilities, it is easy to pass bacteria and viruses to each other in much the same way if your kids get sick at school you get sick at home. Not only can organisms be passed by direct human contact, but transmission can occur through the air and via stationary objects e.g., towels, bags, weight benches and plates, etc.
Fit Doc• Only if you have preexisting disease with compromised kidney function to begin with! But, while the myth that high protein intake is injurious to normal organ health is still widespread, there is no basis for these claims. Newer studies have revealed that a high protein intake, such as that consumed by strength and endurance athletes, does not pose health risks to persons with normal kidney function.
For most bodybuilders trying to gain mass and strength, 1.5 grams of protein per pound bodyweight or 3.3 grams per kilogram bodyweight is a good starting point. Good sources of whole food protein include egg whites, turkey and chicken breasts, ostrich, lean beef, venison, bison, fish (including shellfish), and low-fat cottage cheese.
Protein’s role in building muscle is straightforward. For a muscle to grow you first induce trauma by hard training. Repair and growth then become a function of your protein intake over the next 36-48 hours. How much protein? Whatever amount is necessary to keep your body in positive nitrogen balance. In simplistic terms, this means more protein is being consumed than is utilized by the body. A positive nitrogen balance encourages muscular gain (provided total caloric intake is adequate).
Q• My goal is to gain lean muscle mass without adding fat (and hopefully lose a little bit). I’m realistic. Do you think I can gain 6 pounds of lean mass over the next 3 months?
Fit Doc• Everybody is searching for the Holy Grail, more muscle and less fat. Contrary to popular belief, it is possible to decrease bodyfat while increasing lean muscle mass without the use of steroids. From the information you have provided, you hold approximately 25 pounds of fat and 155 lbs of fat-free mass. To achieve your goals, eat between 12-15 calories per pound bodyweight daily. Follow the macronutrient ratios of 50% protein, 20% carbohydrates, and 30% fat. Try to lose about 1-1.5 pounds per week. Faster weight loss and you’d sacrifice muscle mass. If you find you are losing more than 1- 1.5 pounds per week, increase your caloric intake by 300. Likewise, if you are not losing 1-1.5 pounds per week, decrease daily calories by 300.
To lose fat and gain real muscle two supplements become paramount. These are branch-chain amino acids (leucine, isoleucine, and valine) and supplements specifically designed for fat loss. BCAA’s are especially important during periods of negative caloric balance in order to retain as much lean tissue as possible. For most natural lifters, creatine monohydrate is also beneficial.
I have never been a proponent of ephedra or ephedrine-based thermogenic supplements. Instead, personal experience has shown me that with proper nutrition/supplementation and aerobic exercise, I am able to repeatedly achieve low bodyfat levels. L-carnitine based supplements as well as 7-keto DHEA are both excellent adjuncts in your quest to drop unwanted bodyfat.
To simplify matters, I have not included aerobic activity in the equation. However, if you choose to perform cardiovascular exercise, I suggest no more than 2-3 sessions of high-intensity interval training (20 minutes each) per week
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