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26.02.2015
The following digs deeper into this question of maximum muscle potential for men and offers some equations you can use to estimate how much muscle you can gain naturally. Natural Bodybuilders (sample photo to the right) who comprise a very small percentage of the bodybuilding industry do not take any steroids, or other heavy-duty, performance enhancing substances.
NOTE: All the formulas to arrive at your maximum muscle potential in this article are based on natural male bodybuilders who are extremely dedicated individuals and have lifted for oftentimes 10+ years. The bell curve can be applied to body type to arrive at what percentage of people will experience average, above average, or below average muscle mass development. In order to figure out your total weight, just figure out how much fat you want to have on your body given your maximum LBM. Casey Butt is a natural bodybuilder who came up with a formula for calculating muscle potential based on height, wrist size, and ankle size.
At the end of the day, I wouldn’t worry too much about your genetic muscle potential, just focus on training hard, eating more calories than you burn with ample protein, and see how the chips fall. Almost every guy wants to weigh over 200 lbs and have low bodyfat but for the majority of people not using Steriods etc, this is not going to happen. There was an article in live strong about height to weight saying that going past a weight for a specific height becomes unhealthy and someone asked what if that weight were muscle ie Max weight for 5 ‘ 10 is 175 does that mean a guy who is 250 with muscle at that height is unhealthy. Have been working out for a few months now, at 5″9 i am 140lbs and 5,4% bodyfat (measured at the gym). Also what you all are missing is that YOU CAN’T MAINTAIN THE AMOUNT OF MUSCLE YOU HAVE NOW WHEN YOU DROP BODY FAT!
So it’s impossible to say that you would be 190 if you were 0% body fat as if you could lose 30 lbs of fat while maintaning the same amount of muscles you have right now, because it is physiologically impossible. If you want to be big, you gotta eat big as they say, and while I’m not the biggest fan of supplements, a couple protein shakes daily in addition to eating A LOT of food can help. I’ve been working out for a while now but have been getting lots of conflicting advice on what works best from different people.
It is possible he took steroids in college, but I wouldn’t want to paint him with that brush.
If you're not familiar with the system, Weight Watchers designates every food numerical points. Many experts praised the improved PointsPlus™ plan, which encourages whole, nutrient-rich foods. An improved point system, flexibility, and the ability to indulge in any food you want (as long as you stay within your allotted points): what's not to love about Weight Watchers? If group meetings aren't your thing, Weight Watchers also offers an online option that includes an interactive forum that helps you track points, for instance.
Those numbers become even less impressive after five years doing Weight Watchers: a study in The British Journal of Nutrition showed only half of lifetime members maintained at least five percent of their weight loss after that many years. Besides the unlimited-fruit debacle, Weight Watchers overlooks numerous studies that confirm fat loss occurs more effectively on higher-protein diets. Weight Watchers also didn't get the memo about dietary fat, which they generally categorize as good or bad but overall limit because of its high calories.
Misunderstanding dietary fat leads Weight Watchers to, for instance, endorse margarine over butter.
Another area Weight Watchers neglects to address is common food intolerances like wheat, dairy, and soy, which for many people can create inflammation and other problems that stall weight loss. According to Hyla Cass, MD, and author of 8 Weeks to Vibrant Health, eating foods that you are sensitive or intolerant to will also perpetuate cravings. And it lets you down too: you get an immediate high, but it's short-lived, and you have to have more.
Just like alcoholics who should not drink since it begets more drinking, food-aholics need to avoid their trigger foods. According to an analysis in Consumer Reports, about 56% of the calories on Weight Watchers come from carbohydrates.
Rather than measuring lean muscle mass and fat, Weight Watchers focuses on your scale number. In New Zealand, Weight Watchers recently came under fire for endorsing Chicken McNuggets and other McDonald's foods. The McDonald's collaboration should have surprised no one, considering that Weight Watchers provides PointsPlus™ values for numerous fast food joints on its website. In other words, where those calories come from doesn't matter as much as staying within your allotted points, which proves that despite their improved points system that accounts for macronutrient status over calorie counting, Weight Watchers is essentially still a restricted-calorie diet. In fact, according to that Consumer Reports analysis, the average person on Weight Watchers eats 1,450 calories a day. My patients, particularly those who eat to soothe stress and run high cortisol levels (the main stress hormone), will binge the moment the weigh in for the week, find their weight climbs, and the net benefit is paltry.
What I mean is that real sustainable long term health must not only be the goal but also part of the entire process of weight loss, so that participants actually LEARN how to choose healthy foods and build a healthy body as a result of making healthy diet and lifestyle choices. A health model for weight loss teaches how to avoid artificial foods and sweeteners, (and certainly not encourage their consumption) foods that trigger inflammation, foods that increase toxic exposures.
A health model for weight loss teaches the importance of losing fat and preserving bone and muscle. A health model for weight loss teaches the importance of keeping blood sugar stable and well managed by eating a low glycemic diet (not a high glycemic diet with unrestricted fruit. But on "how to eat", Weight Watchers, like almost EVERYONE selling a plan, feels that they have to tell you that you should be able to "indulge" once in a while. How I Gained It: At age 8, growing up in Alaska, I started putting on weight after my parents divorced. Breaking Point: After my mom kept telling me how afraid she was that I would have a heart attack because of my weight, I went to the doctor and saw the number on the scale. Once you've metabolized and excreted your food and drink, how much remains in your body the next day?


But whatever your eating schedule, the net weight gain associated with any one repast, no matter how sumptuous, will be very small.
If you are looking to lose weight, there are few recommendations I have to tweak your rules. Note: If you need help accessing information in different file formats, see Instructions for Downloading Viewers and Players.
Fat allows more muscles to be retained, once you lose the fat the amount of muscle you can have in your body is greatly reduced. From 10 to 12 however not all muscle of course, i would nt mind being 13.5 stone with 10-15% bf.
The question I feel most people can’t agree on is wether or not you should train to failure for every set or just do enough reps around the 8-12 mark to make decent progress in strength and mass building. Sure they are not taking steroids and peds but are they on suplements and if so what types? Similar to an allowance, you get a certain number of points to use every day based on your demographics and goal weight. Rather than focus so much on calories like the old plan did, PointsPlus™ instead bases points on macronutrient content. One in the journal Obesity Surgery, for instance, found that people who attended group meetings lost more weight than those who didn't.
News & World Report recently had 22 health experts (most of them Registered Dietitians or Medical Doctors) examine 25 diets and diet programs, which they ranked on a scale of one to five.
A study in the journal Lancet found that 772 overweight and obese adults lost an average of 15 pounds over one year, or less than one pound every three weeks. According to Weight Watchers, all fruits are unlimited and carry zero points on the PointsPlus™ system.
One in the American Journal of Clinical Nutrition, for instance, showed protein keeps you satiated and lean via signaling the hormone cholecystokinin (CCK). One member reflects that mentality when she warned the Weight Watchers online community, "Whether good or bad, Fat is still Fat! But it all goes back to losing weight and not fat, particularly if those calories come from the high-carbohydrate fast foods and processed foods that Weight Watchers allows. While some of the 'healthy food guidelines' are effective for a select few, if you are a food addict--you'll play games. Loss of muscle and bone increase risk of cachexia and bone metastasis, both life threatening processes for an advanced cancer patient.
For one, there is a large emphasis on activity and movement, to maintain and build muscle mass, so that issue is not being ignored.
The common myth is that if we attempt to "deny" ourselves the treats completely, we are doomed to fail.
Primary care referral to a commercial provider for weight loss treatment versus standard care: a randomised controlled trial. Weight-loss maintenance 1, 2 and 5 years after successful completion of a weight-loss programme. My boyfriend and I were living in a trailer in the middle of nowhere in North Pole, Alaska, outside Fairbanks.
Once I got below 200 pounds for the first time since age 10 just by eating less and moving more, I knew I could lose the rest of the weight.
In the short terma€”I mean the very short terma€”any food and drink that you put into your body will make you exactly that much heavier. If you ate a very salty meal, you'll tend to retain water, and a greater proportion of the weight will linger on your frame. For a study published in March, a team of Israeli scientists tested different diets on almost 200 obese adults. Even so, says Lawrence Cheskin, director of the Johns Hopkins Weight Management Center, a series of overindulgences, however slight, can accumulate to have a significant, long-term effect. I was looking for a way to rid my body of unnatural toxins and chemicals found in the processed food I had been eating.
I intend to cut my body fat ultimately to maybe 9-10% however I’d like to add maybe 7-10lb of lean muscle which I know will be no mean feat.
That’s why sumo wrestler have the most lean body mass of any other wrestler, training, bodybuilder in the world.
I was looking all over the web for viable sources of information that I could compare to my own research and studies. But she claims the program "works for her," and she's able to enjoy a plate of chili cheese nachos and a skinny margarita after work on Fridays because it fits into her allotted points. High-fiber and high-protein foods earn fewer points, whereas carbohydrates and fats earn more. For example, a study in the International Journal of Medical Informatics found an internet weight-loss community played a vital role in participants' weight loss efforts that clinicians, family, and friends might not be able to fill.
Weight Watchers came out the winner, with the average member losing six pounds after doing the program four weeks (If you were wondering, experts ranked the Paleo diet lowest among these 25 eating plans). Granted, that was twice as much weight loss as the group who received weight-loss advice from their doctor. For someone with insulin resistance, which is most overweight people, snacking on bananas and grapes is a surefire way to stall weight loss and worse. Another study in the same journal found that a protein-based breakfast suppresses your hunger hormone ghrelin and keeps you satiated far better than carbohydrate-based foods. Second, there is also a bigger emphasis than you report on protein - it is promoted as a 'power food' and encouraged to be used over carbohydrates to sustain satiety and increase energy. Lack of daylight and temperatures as low as 60 below in winter were conducive to depression and weight gain, and I had both. Fuel was expensive and often I would go without heat, staying in my bedroom using a heated blanket and a space heater.


I started out walking at my local track three times a week for 30 minutes and keeping a food journal. At one point I no longer had Internet access, so I started tracking my food and exercise in a paper journal, and I still do just in case I don't have Internet access. Eat a pound of marshmallows, and you'll have added one pound to your mass, at least until your body starts to excrete the food or use it for energy.
But that water weight, too, will disappear, leaving you with a tiny fraction of your Thanksgiving dinner as lasting weight gain. One group consumed a greater proportion of their calories at breakfast and lost significantly more weight, on average, than the others in the study. I was looking for a way to increase my energy as I was suffering from extreme fatigue and therefore, depression. Eliminate all processed, packaged foods and choose organic, sustainable animal proteins that are fed their species' appropriate diet. I would run a mile a day but before that I made sprints by school sprinting 15 seconds then joggin 15 seconds I would do 3 minutes on 4 sets. The fatter you are the more muscles you can have, the leaner you are the less muscles you can have. However this assumptions of mine seem to not weigh up as most believe he is just genetically gifted. Finally, they also promote the inclusion of healthy fats - in fact, there is a recommendation to include two servings a day of healthy oils as part of your Points+ allotment. The fact that I was taking weight off just by moving around and not eating as much made me happy. Losing weight has made me more confident because I'm not just this blob that sits on the couch and stuffs my face.
So until metabolic processes kick in, the amount you gain from Thanksgiving dinner depends exactly on the amount you've decided to stuff down your gullet. How much depends on the energy content of the foods consumed: A calorie-packed serving of stuffing will be more fattening than a tall glass of club soda. Doing this will help you familiarize yourself with your daily caloric, micro- and macronutrient intake. They say to stick to red wine on the paleo diet, but that can really be detrimental to weight loss, especially if you drink it the way I do.
So the question is, how much cardio would be suitable for me and at which times of the day etc as I don’t want to run the risk of burning any of the recent muscle I have gained?. I think when I tried the former of these two examples which was the even amount of reps per set (approximately) I was making better progress and after doing some limited research on the net it appears we don’t need to absolutely kill the muscle every set taking it to failure each time, it’s just that I think everyone would agree when you listen to (some) of the real die hard iron pumpers they can get a bit carried away when all they tell us is train harder, train longer, train to failure, no pain no gain etc etc! To me, the focus IS on healthier eating, not just 'cramming whatever you can into your allowance' - at least, that's what I've experienced with the meetings I attend and the leader who runs them. I would eat whole boxes of cereal, pretzels with cheese, candies, chocolates -- almost any form of junk food.
I decided I was tired of not looking in a full-length mirror to avoid seeing how big I had gotten and having clothes that were so uncomfortable that I would take the largest stretchy skirts that I could find and wear them as dresses. I learned that if I wanted to keep the weight off for good that I had to look at all these changes as a way of life and not just a temporary fix until I reached my goal.
I just wanted to hear your views on this as it’s clear from your physique you have had your tactics spot on since starting.
I understand that the plan is not perfect, but, for anyone who has come to the point in their life (as I have) that they are truly committed to achieving and maintaining weight loss, it is a good start - a better start, I believe, than you have portrayed it in this article. I had to do things like walk up and down stairs a lot and of course I didn't have the time to eat junk food all day anymore. I learned that yes, sometimes you will have setbacks, but that shouldn't ever keep you from getting back on track.
I was out the other day and I thought, "If I needed to run for my life, I could," which is helpful, because there are grizzly bears in Alaska! When you eat protein and fat without an elevated insulin level, your body is able to use your food for fuel.
I recommend HIIT (High Intensity Interval Training) for the most effective means of burning fat and building muscle. When it uses up that fuel, it will then access energy from your fat storage and burn that off. One more note on drinking: the more you drink, the more likely you are do stray away from your dietary goals. I am interested in the information you provide on your site as I want to continue to become healthier in my eating, and I do think you have some great information and a good approach - just wanted to speak up on the side of Weight Watchers with some points I think were missed.
I love the fact that I can push myself through exercise and change my body to become better and stronger, not just on the outside, but on the inside as well. Walk to the store, work, school, the park, gym or wherever you are headed if you have the chance. Im not exactly sure of my body fat, but ive been on a strict diet and I take in about 60-80 grams of fat a day.
During football its in between 183-185(less running), and for me to have that NFL appearance and weight I usually take creatine. I would like to hear your recommendations on how to achieve 190-191 while still maintaining my lean ripped look and speed of 180-182, or is it physiologically impossible without cheating(hgh,steriods,creatine, etc.) My goal is to stay natural.
That is why we have a problem with diets and low will-power, our parents rewarded us with food. I want to friend you so i get an idea of what oyu eat every day and how to arrange my meals to get below 50g of carbs a day.



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