Building muscle details from Andy Galpin PhD
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blsm
#42
Thanks Joseph and thank you for this wonderful interview. She confirmed everything I’ve been focusing on for the last 11 months and I’ve been able to start building back skeletal muscle after previously losing 75 pounds. I just shared the link in Optimising Nutrition after you gave me the okay. The principals Dr. Loh shared are nearly identical so I thought it would be good information for the group. Not all people there are of the more athletic persuasion but most are trying to at least incorporate more physical activity. Thanks again!
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blsm
#43
I guess the only thing I might add to all of this valuable information is something I learned from Dr. Stacy Sims that pertains to menopausal women. She mentions that it’s important for this group of people (myself included) to get a 3.5g leucine hit within 30-45 minutes after lifting due to anabolic resistance. I incorporated this suggestion after reading her book Next Level and it’s helped me gain muscle definition and increase the weight I’m able to lift. I’m not a Wise Athlete by any stretch but merely trying each day to become one!
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Andy’s videos on hypertrophy are excellent.
I admit I like to hear Dr. Mike Israetel’s advice frequently. Andy is also a big fan of “Dr. Mike.”
BTW, @约瑟夫_拉维尔 , on the subject of body recomposition, my DEXA from June 14 showed that I dropped from 21% bf to 15.5% while gaining 0.5 lbs of lean mass (in the noise, of course - a glass of water). However, I had dropped and regained 6 lbs (deliberately) in that period also. I believe when I was 6 lbs lighter, I had lost some muscle with the fat. I changed my training routine to add back mostly muscle - can tell from photos. I wonder if your drop from 16.3% will end up being similar.
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@blsm Great! I hope people find the information useful. I’ve started to implement some of her advice already. I’ve known for 6 months that I needed to lose a little bit I just couldn’t get out of the rut I was in. It was a rut designed to be healthy but it’s possible to overeat an otherwise healthy diet. I’ve lost 6 lbs so far (mostly water I think) with 2-5 (of fat) to go. Losing is the easy part….keeping it off is the trick. Dr Loh had great advice for that, fortunately.
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@AgentSmith Nice work! I’m going to try hard to hold onto the muscle but I won’t sweat it. My biggest effort will go into doing more HIIT. I need more anyway…we’ll see if it helps target visceral fat as Dr Loh says.
I don’t plan to get another Dexa for a while. I targeting January to stay vigilant during the holidays (which killed me last year).
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Relevant paper on the use of protein and intermittent fasting to lose excess body fat with less muscle loss compared to calorie restriction:
“ …during the intervention, participants following the IF-P regimen lost significantly more body weight and total, abdominal, and visceral fat mass and increased fat-free mass percentage…”
https://www.nature.com/articles/s41467-024-48355-5
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Paper on this topic referred to by Lustgarten in his latest video. Good (but shocking) population data.
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.23779
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Almost worth starting another thread, but will tag onto this one on DEXA. So we had a DEXA last Monday. Our Hume Body Pod, which claims to be matched very nicely to other higher end impedance based machines for body composition had both my wife and I WAY better than what DEXA measured us.
Literally from body fat <10% to double that, bone mass high range on the body pod …. Heading toward osteopenia on the DEXA.
The false reassurance we had from the impedance is quite concerning as our actions now have gone from feeling pretty good about our status, to a real kick in the teeth. Needless to say … now tromping around with a set of the Titan Elite Series weighted vests … looking like fools wearing bullet proof vests.
Anyway - anyone using impedance and thinking it is good - both of us had massive and meaningful differences on the gold standard measurement …
Have others also had the same disappointment when getting a DEXA and having a “quality” home scale that uses impedance?
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blsm
#50
I haven’t had a dexa yet (it’s on my wish list) but I loved this comment. I’ve been doing that for years so I don’t feel so alone now.
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Not with a home scale, but with a brand new, professional InBody model in a doctor’s office the Monday following a Friday DEXA scan.
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https://myhumehealth.com/pages/science
So Hume Body Pod correlates almost perfectly with InBody - there was a graph somewhere, I cannot find now, that showed them to be almost identical.
By @AgentSmith — are you also concurring that the InBody didn’t do a good job compared to DEXA.
Yes, that’s right. InBody overestimated lean mass and underestimated fat percentages relative to DEXA. I’ve come across similar anecdotes elsewhere, so I tend to wonder if impedance scales have an optimistic bias.
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From Vyvyane Lot: Bioimpedance: Inaccurate Measurement of Body Composition
In my case I bought a bioimpedance scale after a DEXA and I also found that the scale was about 10% too nice with my body fat: 8.5 instead of 18.5.
It’s still useful to see the trends.
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I find the inaccuracy of most home scales irritating. I have, therefore, bought a much more accurate weighing machines that does the job properly. That even for measuring weight.
This is the one I have bought and I am pleased to see that it works properly (as in when I move on the machine the value changes)
What is good about these is that movements of 50g or 100g are correctly reported. Domestic scales quite often make a guess about the weight and then keep reporting the guess.
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From fightaging.org
“The more visceral fat you have, and the longer you have it for, the worse off you are. Visceral fat contributes to chronic inflammation and metabolic dysfunction, accelerating the onset and progression of age-related conditions. This is well understood in the case of obesity, but even lesser degrees of being overweight are harmful to long-term health”
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Bicep
#57
I went to the trouble to look up Iliac crest, measure and calculate my ADSI (.082) but have gone off caffeine since harvest and couldn’t figure out how long I’m going to live. Maybe I’ll come back to it later.
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