Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Alan, in your first issue of AARP, you talked about how much LBM one can gain in a month. It ranged from .5% - 1.5% of a person's bodyweight per month, depending upon fitness level (novice's gaining more than advanced lifters). When reading that article, I assumed you were referring to men. Were you?
Can you talk a bit about the difficulties or differences in gaining LBM for women, how much is reasonable to expect, if the gaining guidelines for women are the same as men, and anything else you care to throw my way.
Jane, I will let Alan answer all the questions but I want to point the AARR November 2008 edition out to you. That one is (my favorite one so far) the one with the article on "culking part I". (The next article is equally as interesting where Lyle speaks up on training while in a deficit) In the culking part I article Alan posts these cool charts on realistic fat loss as well as LBM gain goals. In the gain chart, he states that women can expect the lower range of the numbers. This article is amazingly helpful to anyone who has reached their fat loss goal or is otherwise at the place where body recomp is going to be a focus. But perhaps even cooler than the Nov edition is the Jan edition where he follows up with "Culking Part II" This article talks specifically to macronutrient manipulation and he gives away all his secrets to deriving menus for his clients. LOL!
Anyway.... Just wanted to post the "plug" for the subscription if you don't have it already. If not for you, then for anyone else interested in this subject and wanting to go into depth. I was terrified to join the AARR family because the thing is so bloody hard to read but I am finding it to be one of the most valuable resources I have to date on this subject. I am also learning to read it and understand it as time goes by. Still it takes me nearly the whole month to digest.
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The BIGGER I get the smaller you look
Alan, in your first issue of AARP, you talked about how much LBM one can gain in a month. It ranged from .5% - 1.5% of a person's bodyweight per month, depending upon fitness level (novice's gaining more than advanced lifters). When reading that article, I assumed you were referring to men. Were you?
Can you talk a bit about the difficulties or differences in gaining LBM for women, how much is reasonable to expect, if the gaining guidelines for women are the same as men, and anything else you care to throw my way.
Thanks!
Hi Missjane,
Re-check the stats, they should range from 0.25-1.5%. I adjusted that on 4/4/09 & announced the change in the errata section of the May '09 issue. Women can expect to achieve the lower end of the ranges I listed (see the asterisk @ the bottom of table 4 on page 4 of the November issue).
^^All that is moot if you're not a subscriber -- let me know. Thanks.
I'll second Karla's endorsement of the AARR. I can't say I understand all of it, but I understand the basic ideas behind the information presented. Well worth the money in my opinion.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
AARR is an excellent source of information. Alan does a great job explaining the science of exercise and nutrition to the masses. If you are a beginner,advanced athlete or general fitness enthusiast AARR has something for you. My favorite issues are the ones that have really taken an in depth look at Nutrient timing. Oh I don't know I really liked the dismantling of Taubes also.
It's a combination of the words cutting + bulking. So it means gaining muscle & losing fat at the same time.
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"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
became a subscriber today and I am 100 percent impressed. alan has struck a perfect balance between pleasing the more academically-inclined reader who wants an indepth, peer-reviewed approach, complete with citations to back up his opinions, and a more condensed, cliff-notes version for folks who just want to know the bottom line. I am slowly working my way through the entire series, and I am learning so much!
will be emailing alan to see how we purchase an institution subscription for our online medical school library. it is THAT good, and I will now consider it essential reading for students who take my nutrition in medicine elective as fourth year students.
I'll have to chime in with a +4 on the AARR... you know you think you know a few things after being in the industry for a while. Alan changed that. For the first time in my career - I am really starting to feel as though I'm grasping at least some of the intricacies of research. Alan does a masterful job of sifting through large swaths of confusing, conflicting data, throws it into a common sense blender and delivers a rock solid product that people can apply to themselves, clients, patients - whomever.
is there a way to buy a single issue rather than the monthly subscription? With layoffs, we're down to a single income now and I don't really want to add another monthly bill.
is there a way to buy a single issue rather than the monthly subscription? With layoffs, we're down to a single income now and I don't really want to add another monthly bill.
First off, thanks everyone for the compliments on the research review. The intrinsic gratification of hearing that is ... Priceless
Hazeldazel -- No, single issues are not available individually without subscribing. If you want (or need) new knowledge badly enough, I suggest that you take a look at your non-essential spending, and see how you can swap out 10 bucks a month in order to subscribe.
Question for Alan re: LBM in Women
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