http://www.unu.edu/Unupress/food2/UID07E/uid07e05.htm
http://jn.nutrition.org/cgi/content/full/134/6/1588S
Our own findings are derived from body builders (male and female), elite
rowers (male and female), none of whom were taking steroids, and obese women as well
as normal controls of both sexes. These values are shown in Fig. 2 with the regressions of
LBM v. height plotted between the minimum and maximum heights and with group
mean values shown. The influence of sex, height and obesity are clearly apparent.
Calculations made on the basis of similar height (1-7 m) indicate that excess LBM of
male and female athletes were 15-5 and 8.1 kg respectively and that of obese women was
16.8 kg. Calculation of equivalent daily accretion rates which would result in such LBM
expansion requires the time-course of the gain to be known, which we have not
documented. For both male and female athletes, their training and competition had been
proceeding for several years (obesity had been classified as such for >5 years). Assuming
the gain in LBM was made over 3 years (a likely minimum) then the accretion rate is
equivalent to a daily rate of 20-30 mg protein/kg per d for both groups of athletes, a
trivial amount equal to 34% of the dietary reference value (DRV; Department of
Health, 1991). In any case Forbes (1985) argued that athletes may simply be better
endowed with skeletal muscle at the outset, since in longitudinal studies he was unable to
demonstrate significant LBM accretion except where energy intake was excessive. He
concluded that ‘exercise and/or training has not been shown to markedly increase lean
body mass’. His view was that only with the aid of steroids was appreciable gain
achievable, reporting rates of gain of LBM in such body builders of up to 5.4 kg over 6
weeks, equivalent to about 0.3 g protein/kg per d. On the basis of our experience with
‘natural’ body builders, whilst muscle gain is difficult, nevertheless with appropriate
226 D. JOE MILLWARD AND OTHERS
exercise regimens, including concentric contractions, significant muscle hypertrophy
does occur but at a trivial rate as far as protein needs are concerned.
Thus, in the absence of steroid-induced growth, rates of protein accretion with
exercise in adults are trivial accounting for up to 30 mg/kg per d, i.e. 3% of the mean
adult protein intake in the UK (1.15 g/kg per d). Even for steroid abusers exhibiting
maximal rates of growth of LBM, the accretion would only rise to 20% of these average
intakes and of course would be a much lower proportion of the high-protein diet which
such individuals generally take. In any case the increased energy expenditure that
accompanies increased physical activity requires increased food intake and that would
supply increased protein. In the UK at present, average energy intake by males is 1.39
times the resting metabolic rate (RMR) (Gregory et al. 1990). Our studies of body
builders indicate an energy expenditure of 1.97 x RMR (Quevedo et al. 1991), requiring
a 42% increase in energy intake for balance. The average protein intake by the adult
male in the UK is 1.12 g/kg (Gregory et al. 1993), so that assuming that the
protein-energy density in the increased food intake of the body builders is the same as
that of the average UK diet (140 kJ/MJ total energy), they would have a protein intake of
1.58 g/kg, i.e. an extra 0.46 g/kg. Thus, the increased protein intake associated with
satisfying the energy needs on a normal mixed diet will supply at least 50% more protein
than the maximum rate of accretion recorded in the literature for steroid-induced weight
gain. For normal non-drug-abusing athletes, the extra protein intake will be fifteen times
the likely maximum rate of protein accretion."
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I started using CKD/TKD and Bodyopus as a base, highfat/mod. protein and isocaloric (40/30/30 - dan duchaines layout) for most of my average clients. The bigger guys went on a 50%p/30%c/20%f or turn it to 30f/20c - depending on goals. I found that best results for cutting came from a very controlled bodyopus, naturally I had men lose 1-2lbs. of bodyfat per week and gain about 0.25lbs of muslce mass/week (+/- of course). Keep in mind, NO anabolics involved. Women did much better on an isocaloric with a 30%p/40%f/30%c doing a p/f switch with less training, for women tend to overtrain a lot more then men, that's why most women hit starvation faster in their diets and get no results. BMR for both men and women floated from wx12 , wx10 , wx15-18 - depending on size and refeed needs.
