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As you said, there are several theories and it looks like most are supported by some facts or science. So in the end, my answer is no approach is effective for everybody. Just try it and check how does it work for you. We are not all equal and something that may work for you could not be effective on a different person. Now to get more concrete, I did ...


0

Everything gets absorbed eventually regardless of when, what or how much you eat it. It is a matter of how long it takes to work it's way through your system. However, It is a lot easier on your digestive system to spread your calories throughout the day.


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Depends on the fat content of the food, if you're not used to eating a lot of fat, and suddently increase it, you will defecate fat, and I guess that effect will be larger if you eat it in a short window of time. Afaik, the body is more efficient at absorbing carbs, it will not waste them. On the other hand, what you eat will affect you metabolism.


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Go for maximal strength workouts. Those develop strength rather than mass. And, follow these other nine steps in the link below. Sorry for linking a "men's fitness" page but the principles are very sound nevertheless :) http://www.mensfitness.com/training/build-muscle/10-ways-build-strength-without-size


2

I think we all have genetic predispositions when it comes muscles. I find it very difficult to build up my chest, but have no problem building muscle in other areas. If would continue squatting and performing other lower body exercises, I would cut back on the volume quite a bit and maintain the intensity (weight/tension). Not knowing what your current ...


0

I think a lot of it comes down to protein intake. If your calories are low and your protein intake is low, then a lot of your weight loss will come from muscle. If you up your protein and maintain the calories where they at, then you have a fighting chance at losing the majority of your calories from adipose tissue (fat).


1

Regarding being thin and wanting to put some strength on, there's a very well written answer over here I'd recommend checking out. I usually skip meals or eat little. I drink a lot of juice (Apple Juice) which I know has a lot of sugar. Juice is pretty terrible to be honest: it's like all the bad parts of fruit with none of the good parts. Your body ...


1

Either or my friend. Makes no difference. The cholesterol in eggs will cause you zero harm. This is a myth. In fact, it will likely help you. Read this article. Why Egg Yolks Are Good For You: The Perfect Protein Source by Poliquinâ„¢ Editorial Staff 11/5/2013 12:16:49 PM Eggs are the perfect source of protein. They score highest on four scientific scales ...


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Stick with real food. The only time protein powders are useful is post workout. They are highly insulinogenic. So they are not an ideal protein source over the course of the day if you want to stay lean. Stick with chicken, turkey, eggs, beef, dairy (greek yogurt). If you have an aversion to animal products, beans, nuts and legumes are loaded with protein as ...


0

How advantageous is increased cardio + dieting to losing body fat without burning muscle? This is a complex problem. If you do cardio, you are going to lose some muscle. Even some of the most hardcore bodybuilders struggle with keeping muscle while burning only fat. Does this mean you are going to "lose all your gainz" overnight? No. The problem with your ...


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"Real food" that is naturally high in protein will always in out over powders nutritionally speaking. This is largely dependent on where you live. In the United States whey protein is relatively cheap, and animal meat is relatively expensive. In most developing nations however meat is much cheaper than the cost of importing a tub of whey. A chicken breast ...


0

Protein is just one of many factors in the complex process of building muscle. Another factor that is relevant to this topic of diet/nutrition is that of total caloric intake. If you aren't getting enough calories then it doesn't matter how much protein you consume because you simply won't be building muscles. Let's start with protein. The academy of ...


2

If you are in a calorie deficit I would focus on getting more protein and fat in your diet and get the majority of your carbohydrates from cruciferous vegetables (broccoli, cauliflower, brussel sprouts) and low glycemic fruits (berries, cherries, plums, etc).That will help maintain the muscle mass. I wouldn't over analyze the calories too much. Concentrate ...


0

That hypothetical person should concern themselves with strength training. It's pretty hard to make a lot of strength gains in a calorie deficit, but I know some actual Olympic-qualifying Olympic lifters who manage to keep their body fat pretty lean (weight class concerns) as they progress. Adaptation is specific and constantly being adjusted, up and down. ...


0

There are a million diet ideas out there but they all boil down to one thing: Burn more calories than you eat. One particular idea is the amish diet which is very high in carbs and ends up being nearly 6,000 calories a day and they have a 3% obesity rate because of all of the labor. My general recommendation would be to stop your cardio if you are feeling ...


1

I would suggest maintaining a healthy diet and doing some plyometrics in addition to your running. When I began to do plyometrics before competing in track meets, I started to see pretty significant results considering the short amount of time needed for plyometrics. It's also a great way to stretch before physical activity so you're less injury prone. I ...


0

You really should state your age when asking such a question. If you're still growing, we will have to take a different approach towards guiding you, than is the case if you're fully grown. If you're an adult, it's really quite simple: If you consume fewer calories (energy) than you burn (through exercise etc), then you will lose weight If you consume as ...


3

If you are weight lifting to build muscle strength, according to a 2012 study, "Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training," published in the Journal of the International Society of Sports Nutrition, timing and type of protein makes a difference in MPS: Maximal Protein Synthesis. In ...


2

The regular advice is "protein shake ASAP after workout", but I'm wondering where this is coming from. As a guy who has a financial interest in the supplement industry, I can tell you where you're getting that message from: supplement manufactures and retailers. The idea is to make you think that unless you consume a given product you won't be ...


1

Your reliance on "going for some runs at night" makes me think you're not focusing on diet and nutrition. Track your calories, drop most of the carbs, stength train, get a physical sport/hobby, and up the protein. It's a lot of life modifications but it's the only long term path I know of that works. Welcome to getting older.



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