Here you go
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[b said:
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Originally posted by Spencer
This is looking more and more like what Rob Thoburn has been advocating and what i think works (from personal experience): high protein, low to moderate carbs and low fat. 50/25/25.
I guess I see it this way: at 50% protein, you're generating an additional ~25% glucose anyhow. So why not just eat carbs. Just using protein as a glucose source is an expensive (metabolically and financially) way to make glucose IMO.
[b said:
[b said:
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But what about this from Bryan??
Snippage
Yeah, I turned him onto that particularly paper, a doozy by Stock on thermogenesis. Looked at rate of weight gain (NOT quality) during refeeding with different amounts of protein. Found that 15% total calories was optimal in terms of weight gain/caloric intake. Basically, at protein intake above and below that, more calories were wasted as heat (dietary thermogenesis).
thing is, it didn't take activity into account, also hard to tell if it is a %age base thing (if so, why not just eat 3 g/lb protein and increaes total calories to make that equal 15%) or an absolute amount. Add training, and I"m not sure the 15% holds absolutely as Bryan is suggesting.
AT the same time, excessive protein does just burn off calories for heat, increases protein degrading enzymes (meaning that if you don't take in that much protein all the time, your obdy breaks it down that much faster). I remember Duchaine suggesting that high carb/high protein was causing the body to burn off calories to well thermogenically that mass gains were inhibited (calories wasted as heat can't go to synthesis of tissues), why he suggested moving to Isocaloric ratios: using fat as a metabolic 'damper' (essentially) on top of every other reason to eat more fat.
I guess what we're trying to find is that optiomal combination of both protein intake and calroic intake to optimize mass gains while minimizing fat gains. Preferably with the smallest deficit possible.
That is, you may be able to/need more calories on low-fat, high protein/high-carb because of increased metabolism from thermogenesis. You might need less of a surplus with a lowercarb higher fat approach because less calories are being wasted as heat.
Lyle