Summit P-ratio discussion

[coach hale]

Continuing the discussion from the JP Fitness Summit on P-ratio. This is a question I received on my forum in 2007.fficeffice" />

“hey coach

i must say im impressed with the info you provide in your forum. i recently joined after seeing a number of your posts from various sites i visit/research from (BR and HST mainly).

ill get to my point.........question really.

one of the main areas im currently trying to better understand is partitioning ratio. obviously we all would like to optimize our personal p-ratio (to the small degree that we can) but exactly how is the real question. im looking to find ways to realistically do just that all while avoiding "whale" style bulking and over the top "OCD" like training/diet manipulations.

from my research to date this is what ive found/read.
in the overall grand scheme only proper nutrition, exercise and/or drugs can effect the roughly 15-20% of the p-ratio that is not already set in stone via genetics.

more specific strategies to enhance p-ratio. *excluding drugs.
-modest calorie surplus/deficit. enough to allow lbm/wgt gain or loss but not huge chunks over a short time span.
-adequate protein intake, at least 1g/lb, from quality, mainly actual food, sources.
-proper pre/post w/o nutrition involving adequate protein intake before and signif (relative)carb intake after. amounts etc usually vary per individual.
-perhaps IF eating protocol.
-w/os' that are based primarly on heavier wgts and lower reps.
-w/o frequency. 2-4 times a week (depending on program/split etc.) but most likely more then 1x a week.

OK, now the question(s). have i missed something? have i listed something that is wrong, a myth or been disproven? have i misunderstood or misinterpreted something?

alright, enough questions for my 1st post. im just trying to get a good handle on what we can realistically expect to influence with diet and training while trying to weed out misleading info (like start from a lower bf% for better gains) and old myths.”

My response

“adequate protein intake, at least 1g/lb, from quality, mainly actual food, sources.”

I don’t think most people require that much protein (particularly ones with a low to moderate p-ratio). The Primary Research Data I have seen indicates max of1.8-2 gms/ kg/bw per day. Now more is not necessarily bad and can be good under some conditions, but is is questionable if more further enhances gains in MPS. Observations I have made with my own quasi-experiments have shown that even lower levels can promote increases in MPS (.7-.8 gms /lbm per day). Of course I did not invasively measure MPS I simply gauged this by strength and appearance.

“w/os' that are based primarly on heavier wgts and lower reps”

There are a wide range of loads and reps that have been shown to increase skeletal muscle mass. The key issue is progressive increases in loads and total work (reps x load). This is covered in depth in Knowledge and Nonsense.

I think you have a good grasp on P-ratio.

The complete discussion can be seen here.
http://maxcondition.com/e107_plugins...topic.php?1668

thanks,
Coach Hale
www.maxcondition.com
www.knowledgesummit.net