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Ask us everything 02 | T nation

Losing Weight During Increasing Strength

Q: Most people say that you can not build fat and muscle at the same time, but can you lose fat while gaining strength at the same time?

A: I think you can lose fat and build muscle at the same time, but you did not ask. They wanted to know something about the opposite situation, but my answer is the same: Sure, you can lose fat and gain strength at the same time. Some Australian researchers write in The Journal of Strength and Conditioning Research and published a report

The scientists had 14 powerlifters and weightlifters for 3 months a low-carbohydrate diet (less than 50 grams per day). The lifts lost 3.26 kilograms of mass. However, I must point out that about 2.26 kilograms of it were lean body mass.

Regardless, the subjects became somewhat stronger when adjusted to their body weight. The researchers hypothesized that they would provide an "alternative weight strategy" for weight-class athletes that did not compromise training or performance. Admittedly, the loss of about 5 pounds of muscle mass was worrying, but I do not know the specifics of their low-carb diet. It is possible that they were able to prevent some of the muscle loss by manipulating protein intake.

However, it seems you can lose fat at the same time as gaining strength at the same time. After all, strength is determined by the performance of your nervous system as well as your muscle size. ̵

1; TC Luoma

  Protein Powder

Fill in the blanks, get the profits

Q: If I can only afford one supplement, which one should it be? A: A: ] Hmm, that's a bit vague. Are you an 18 year old guy who wants to grow up? A woman who wants to lose fat? A college athlete who wants to boost recovery?

Well, whatever your goal is, let me throw a radical idea at you. First, before you buy muscle supplements or fat loss supplements, spend part of your supplemental budget on what I call "gap supplements." These are supplements that fill any nutrient gaps or basic deficits.

This is important. Why? Because your body will fight against your body and performance goals if something fundamental is missing.

Health should come first. Dying prematurely or getting an easily preventable disease really stops profits. And finally, in one way or another, you feel terrible in many of these shortcomings. And who wants to feel like a lukewarm droppings all day long?

Here are a few gap-filling supplements that most people need:

Vitamin D3

Almost everyone is deficient and we probably need more than what most guidelines recommend. Apart from all the stupid health material, a deficiency can make you weaker and less strong in the gym. Take 1000 to 5000 IU per day, maybe more in winter and then less in summer.

Cost: About 4 cents a day.


Magnesium plays a role in insulin sensitivity, muscle function and protein synthesis. Recently, researchers have found that magnesium deficiency is associated with depression, anxiety, inflammation and even fat loss issues. Yes, for some reason it is called a "master mineral".

The problem is that nowadays heavily farmed soils are consuming a lot of magnesium in food. Sweating in the gym can also reduce your magnesium supply (and zinc too). Therefore, most people should supplement something like ZMA®. Just take three capsules at bedtime and you're ready to go.

Cost: About 50 cents a day.

Iron for Women

It's incredibly easy for women to become iron deficient, even if they eat red meat. Low iron can lead to depression, fatigue, irritability, and all sorts of things that make women feel terrible, and men feel more like golf than hanging around with their wives.

Cost: Once only a few dollars a month You are raising your level.

Fish oil

Here's another supplement that benefits everyone: DHA and EPA omega-3 fatty acids (re-esterified triglycerides). I recommend anti-inflammatory Flameout®. Most fish oil supps are formulated for the physiology of a woman. Flameout® is adjusted to be particularly suitable for men. (Men need more DHA than women for heart health, among other things.)

Cost: $ 1.59 a day, which is certainly more than the average cost of a mild heart attack: $ 760,000.

Protein Powder

] You need high-quality protein for muscle building and fat loss. And a good blend of protein powder (hormone-free whey isolate and micellar casein) with no junk fillers can provide you with benefits that you can not really draw from food alone. Metabolic Drive® Protein is the first choice.

Cost: About $ 1.26 per serving or about the same price as a cup of coffee at McDonalds. A two-shovel meal shake would be $ 2.52. By comparison, the average meal at Taco Bell costs $ 6.50. And that makes you ugly.

Z-12 ™

Although this device does not fill any nutrient gaps, it takes care of the sleeping gap. Remember, no sleep, no profits. Bad sleep, bad fat loss. Taking 2-3 capsules of Z-12 ™ will help you to relax, fall asleep faster and then sleep deeper. (You'll also have incredibly vivid dreams.)

Cost: Less than a dollar a night.


Every day we hear about a new "Super Food". And most of them are really power plants for the diet. But many are also expensive and almost impossible to obtain, such as coffee berry and real wasabi. And even with cheap superfoods, you would have to choke one or two pounds off each and every day to really have the nutritious benefits. That's why I consider Biotest Superfood as a staple food. Just click on this link and take a look at the ingredients list. Wow.

Cost: About one dollar a day. Cost of eating all these things in the form of whole foods in quantities that actually deliver results? I have no idea, but it's a lot. And you would also consume a lot of calories. That is, if your stomach was not pounded by eating several pounds of fruit, vegetables, and berries.

The Worst Choice: Standard Multivitamins

Read TCs Stop Taking Multivitamins and Make Some Space in Your One-a-Days Budget.

As you fill those critical gaps, it will make a huge difference in how you feel and how you respond to your hard workouts. And as you can see, they are all pretty budget friendly.

The next step would be exercise nutrition, but I stop babbling. Just Read The Following: What You Do not Know About Workout Nutrition – Chris Shugart

  Man Face

Testosterone Use for Women

Q: Q: Should female recreational bodybuilders ingest or take testosterone to be there? negative consequences?

A: To clarify, from recreational bodybuilder, I suppose you mean a non competing lifter that trains in bodybuilding style. I like this question, and there are two good answers: yes and no. It all depends on why you want it.

For the answer "Yes"

If you have tested your testosterone and it is clinically low, it may be worth considering (under the supervision of a physician). Granted, most women do not think about testosterone replacement therapy, so listen to me.

TC once wrote about the female epidemic of low testosterone levels, and that's actually common among women. Surprisingly, even women who lift and eat relatively well can have low testosterone levels.

The side effects of clinically low testosterone are too low – low libido, low energy, harder muscle, harder fat loss, irritability. and other shitty things.

So if you have a doctor who is more progressive than others, he could prescribe testosterone at an extremely low dose. We're talking about 1 mg a day or 7 mg a week. And it does not have to be injected. Some doctors will prescribe these small pills that dissolve sublingually (under the tongue).

Just for comparison: A man with TRT can take about 100 mg a week or more. If you bring your level into the optimum range, you will not get closer.

However, keep in mind that a good doctor wants to find out why your testosterone is low and he wants to try it, and do it first before taking testosterone to increase it.

He would also check you for defects – iron and vitamin D are common, but there are others. If you are on an extremely low-fat diet, you may also miss the cholesterol needed to produce testosterone.

There are a few things that are related to the lifestyle that can lead to delayed testosterone, such as overtraining and malnutrition, poor digestive health, lack of sleep, and stress.

So, if you can imagine that these things can lead to a low testosterone level, you can achieve an optimal range by improving the T-values.

19659016] For the answer "No"

If you want to take testosterone (in any amount) and your level is good, then ask yourself why. You have already said that you are a recreational lifter, so do not try to win competitions by using it.

Is your goal to impress people on the Internet? Or to pretend that you are building muscle without support? When you look at the social media, it seems like many lifters are working to create a product or coaching program.

In essence, they say, "All you have to do is me or buy my exercise program and you can also get results like this!"

It's a surprisingly common practice, and it's a bit disingenuous. .. unless they also share their drug cocktail and where they come from. Some are completely open about their use, and I respect that.

To tell you, most women do not really use testosterone when trying to impress their Instagram followers or win a figure or a bikini contest , You choose Clenbuterol, Anavar or T3.

And the ladies (who I knew) who used one or more of them eventually gained weight and were extremely depressed as soon as they were done with their competition. Is this happening to every woman? I'm not sure, but I will not test it and find out.

Why should you go through that if you do not compete? Why should you go through that, even if you ARE?

However, you have asked about the possible side effects of testosterone. And if you are clinically weak and taking testosterone only leads to a healthy area, you should theoretically have no negative side effects.

But if your testosterone levels are already in the optimal range and you want to take more, there are some potential androgenizing effects – hair loss, acne, and a change in the skin structure for starters.

One concern is that you can mess around with something and you'll get attention by using it. So you try a little more and then a little more without noticing the subtle changes in your face and body. Then one day you look exactly like a woman who has gone overboard with steroids.

You think that would never happen to you – like most women – but it is quite possible. Sometimes people do not know when they've gone too far, until it's too late. I do not think a woman ever said, "I'm really going to get jacked up, but I want to change my face permanently and get confused for a guy!"

Once you've also gone far, yes, your face will be noticeably edgier, your torso will have a masculine, unconical width, even if you're slim, your clitoris will grow (!!), you can get a receding hairline Your voice gets deeper and you have more hair growth in unwanted areas. To be honest, some people are really keen.

And I'll be honest with you – I'm truly impressed with the bodies of those who use steroids. But I do not want to be her. So are the benefits worth the disadvantages? In no case for a female recreational lifter, unless you like these side effects.

And that's why it's a harsh "no" from me (Dani), unless a doctor prescribes it. If you really love bodybuilding lifting, just let it do its very special things. Or perhaps fill in the gaps in your workout and see if you could build more muscle by changing the way you lift it. Sometimes a dramatic shift in your exercise program can lead to new successes.

Enjoy the craft, take advantage of the benefits and do not worry about stacking women with steroids. Just build muscle and eat to support it. This is the look of realistic health and beauty, and it's pretty damn impressive in itself. – Dani Shugart


The College Diet for Iron Addicts

Q: Can you recommend a drug and supplement free diet for college students on a low budget?

A: I understand that good supplements and good medicines cost money. While you have not described the type of diet you are interested in, I assume that you are not talking about a diet to lose weight, but of a diet that aims at healthy eating and muscle building.

Eating organic is expensive and obviously there are also fast food restaurants (occasionally) and discounters. Here is your shopping list:

  • White rice (5-pound bag)
  • Oatmeal
  • Canned tuna (Live Planet brand, in cellophaned stacks by CostCo (if possible)
  • Canned chicken
  • Mayonnaise (19659078) made with olive oil)
  • Daves Killer Bread
  • Cottage cheese
  • Dehydrated fruits
  • Natural peanut butter
  • Eggs
  • Olive oil
  • Milk, lots and lots of milk

This diet is not perfect, but you're college-age, which means you're fairly indestructible and can survive a non-optimal diet for months, if not years, yet a diet made up of the foods listed above will cover the largest Part of your fatty acid and nutritional needs and is probably healthier than 99% of your compatriots' food.

Buy a small rice cooker. Use it to heart pans These can be stored in your lean refrigerator. (Cook it first and then put it in the fridge to make the starch more resistant.) Mix the canned tuna or chicken with some olive oil to make a pretty tasty meal.

Use the same canned chicken, along with tuna, peanut butter, or hard-boiled eggs (with Mayo olive oil spread) to make a variety of sandwiches with Dave's Killer Bread, which is a nutritional selling proposition.

Milk, however, may be your insurance. It's pretty cheap and each jar has about 8 grams of protein. While I'm not one of those GOMAD guys (gallons of milk a day), I think pure milk is a good substitute for a lot of conventional, normal manufacturers made in China of convicts and protein powders. 19659004] The protein consists of 80% casein and 20% whey, which is almost perfect for bodybuilding purposes. An 8 ounce jar contains about 8 grams of protein, so you get an extra 32 grams of protein per day with 4 jars. Drink at least 4 glasses of whole milk or 2% milk every day. It's cheap, so you can drink one or two glasses if you see that you will not reach your protein level for the day.

The only thing missing from this "diet" is some vegetables, but vegetables are easy to get. Just make it a rule that if you eat at a fast food restaurant, you have to order the unfriendly, obligatory salad they offer on the menu. Think of it as the penance you have to pay before you eat your bacon cheeseburger. – TC Luoma

Ask us something 01

Question of Strength 51

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