Clean Bulk: Week 2

Clean Bulk
I met with my trainer on Wednesday 18th September, and since then have begun a clean bulk. Now the reason i use the word 'clean' in reference to my bulk is that it is not me eating all the food i desire all in the name of muscle. It is a controlled diet with the aim of being in a caloric-surplus, providing my body with optimum conditions to grow muscle. Particularly my glutes ;) . This means
-Having a diet plan and sticking to it every day
-Weighing my food.
-Sources of food: Carbs: Oatmeal, Brown Rice. Protein: Chicken breast, Tuna, Salmon, Egg. Fat: Avacado (Salmon included in the meal as it is a fatty fish).
-Week to week review so to STEADILY increase my calories in a CONTROLLED way.
The goal is to increase as much muscle as possible, and minimising the amount of fat gained. Now some fat gain is inevitable, which is why i am not lifting up my top frequently to check my abs. The muscle is there- I CAN FEEL IT- it is strong and tight, but the 'ripped abs look' wont be apparent until i start cutting/my body fat % is low. I weigh myself every week- today was my 'weigh day' with my brand new scales (Amazon UK) and i am 49.9kg. This is good, because the idea isn't to put on weight drastically over the next few weeks- that would just mean i was putting on mainly fat. Any weight gain above 2lbs is most likely due to fat NOT muscle. You will REALISTICALLY only put on about 1-2lbs dry muscle in a month.
After years of eating erratically, i am PRETTY SURE i have caused some issues with my metabolism. I mean, it isn't too bad because i haven't gone up to like 60kg in a day, but what i mean is that the concept of increasing things slowly is really important. Some days i wouldn't eat till 4pm, and then go through a binge-starve cycle, other days it was just binge, other days it wasn't. If some of you had gone through this, just rest assure that the damage isn't permanent- and if you're young your body will adapt more quickly- but it will take time to get your metabolism to its optimal fat-burning state. Now the idea behind using your metabolism to your advantage is to be able to eat as much as possible (particularly carbs) without gaining weight. As your body is adaptive, after a few weeks at a certain number of calories-per-day diet, your body will get used to it. This is why if trying to lose weight, you reach a plateau and have to drop a few more calories, and if you are trying to gain muscle you have to increase a bit more. Now if you can maintain your body on a 2000 kcal diet instead of a 1200kcal diet, you have more leverage to work with. This is the importance of not rushing a process- sometime you have to step back in order to leap forwards.
Photo from this morning:

Cardio

Learning and Review: Cardiovascular Exercise

Cardiovascular Exercise: Cardio: Aerobic exercise which intends to improve the oxygen system.  The heart rate is maintained at at least 50% of its maximum level.

Some science facts:
Ways of burning glucose/sugar: 1. Aerobic (with oxygen) or 2. Anaerobic (without oxygen. leads to lactate) 

ATP: energy currency of muscle cells. 
It is produced in the mitochondria in cells ("the energy factory" of a cell). Mitochondria produce energy (ATP). Mitochondria is able to increase in size and number. Increased size and number leads to an increased availability of energy. Break down carbohydrate and fat for fuel.

Calorie = unit of energy.

Energy: 

Sources at rest: Fats 80–90%; carbohydrates 5–18% and protein 2–5%

Sources during exercise: muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols (fat that is stored in muscle and fat tissues).

Factors: intensity and duration of exercise, the initial muscle glycogen levels, and supplementation with carbohydrates during exercise.

Typically: 
Light-Moderate use mainly glycogen, glucose and fat. 
Endurance sport relies on mainly Glycogen. 

Muscle growth (hypertrophy) occurs by satellite cells, providing there is sufficient amino acids available i.e. a positive nitrogen status by ingesting more protein than is lost. (amino acids --> protein synthesis: MUSCLE IS A PROTEIN). 

Steady State Cardio vs HIIT

Steady state/LISS:

->30minutes 

-burn calories and increase fitness/endurance. 

-low- moderate: able to hold a conversation

-e.g. walking on treadmill, riding bike

-heart rate at >65% of its maximum ability. 

-Aerobic system. 

- The muscle fibres used are Slow Twitch: Contract slowly, but keep going for a long time. 

Slow twitch fibres are red; they rely on a rich supply of oxygenated blood as they use oxygen to produce energy for muscle contraction. (AEROBIC)

Cardiac output = Heart Rate Stroke Volume

i.e. The volume of blood pumped from the heart in one minute is the sum of the number of beats of the heart per minute and the volume of blood pumped by the heart in each contraction. This enables the oxygen demands of the exercising muscles to be met.

Aerobic fitness is largely determined by Stroke Volume (which in itself is largely determined by Pre-load- i.e. how much blood is inside the ventricle). 

HIIT
-spike your heart rate (>85%)
-aim of burning fat and increasing your fitness. 
-Short sprint intervals are coupled with low-moderate intensity. (bursts of speed at your full maximum)
-Examples include alternating a sprint (for, say 15 seconds), with a slower paced walk/jog (for, say 60 seconds), doing burpees, weight lifting. 
-Anaerobic system: generates Lactate.  

- The muscle fibres used are Fast Twitch: 
Contract quickly, but rapidly get tired

Fast twitch fibres don't use oxygen to make energy, so they don't need such a rich blood supply (typically lighter in colour) (ANAEROBIC)

Calories burnt

• 15minutes of steady state cardio reads more kcal burnt than if you had done 15minutes of HIIT (alternating 1m sprint with 1m walk, for example). 
• LISS: burn calories at precise moment
• However, HIIT training is known for its 'afterburn' i.e calories are burned not only at the moment that you are exercising, but also for hours after: 24 hours. This is due to an elevated EPOC, which is the oxygen consumption - and thus caloric expenditure- after an exercise session. This has been depicted in LaForgia, Withers& Gore study whereby EPOC has a greater increase in HIIT than in steady state cardio.

Problem with endurance training:

-Body adapts to physiological stresses: Typically, 30-60minutes 3-7x week of endurance training leads to long term adaptions such as increased thickness of heart muscle, to become more effective and efficient as a pump. 

Improved cardiovascular function leads to an increased VO2 Max. 

VO2 MAX: ability to consume, distribute and use oxygen as a means to provided energy. It is a predictor of exercise performance. Increased VO2 max leads to improved exercise performance.

Having to challenge the body after it adapts (as aerobic fitness increases)

• increasing the duration of the exercise: PROBLEM: Now if you are already doing a 45 minute run, and you have to increase it to 60minutes --> boring or time consuming. 

A study by Wilson et al  showed a temporary boost in weight loss with steady state cardio, that was short-lived once the metabolism adjusted. The study also showed there was more muscle loss in steady state cardio than in HIIT. 

Another 8week study by Daussin et al showed HIIT produced physiological gains, such as an increase in VO2 Max (15% in HIIT, 9% in steady state cardio), and an overall increase in performance and health. This is supported by Helgerud et al. 

How to changing your metabolism

1. increase muscle muss
2. Increase muscle’s oxidative capacity (mitochondria: number and activity: produce ATP and burn fats)

Gibala et al: 

HIIT: increase in the number and size of mitochondria 

Burgomaster et al, MacDougall et al:

increase in oxidative enzymes within the mitochondria

In terms of Fat burning, 

Perry et al:

-increase in fat burning with HIIT in 6 weeks 

Talanian et al:

-also presented this finding but in a 2 week study. 

Horowitz & Klein:

-ncrease in fat burning with steady state cardiovascular exercise also. 

Remember: If you see a form of exercise as a chore, something you really hate the idea of doing, guess what... YOU WONT BE DOING IT FOR LONG.. you will resent it, and resent your workouts, and mentally that will hinder your progress. Do what you love and love what you do. Do what gets you pumped and rearing to go, and if that is a 30-45minute run then DO THAT and ENJOY IT and F anyone who judges. Whatever works for you will WORK and lead to results. LIFESTYLE CHANGE- not short term fixes.

Cardio: more fat burnt as fuel but this is short term. I.e. short term studies show that steady state cardio is best for fat burning.
HIIT: Due to the changes in the Mitochondria, HIIT is ultimately the best. i.e. Long term studies show HIIT has the best change in overall body fat composition.

Learning: Supplements Explained

Supplements

If you're into your fitness, or even if you're just starting out, you've probably heard the term "Supplements" a fair few times. If not, then you will after reading this. This post is dedicated to really explaining what the most common supplements are used for, because it's something a lot of people take without really knowing why. It is an unbiased review with- what i found to be- the most relevant scientific information, without having to sit and "read" it all (basically skim read and not take anything in, then get bored and press the cross on your browser). 

This picture highlights the fact that a lot of people are hesitant about introducing supplements into their diet because of the stigma around using steroids. Also, supplements are expensive, their dosage, timings of intake, and effect is still not fully known. Steroids are not part of the group of "supplements" gym-goers use as..they..are..illegal... and the ones used by some/many in the fitness/bodybuilding industry are different to the medicinal ones prescribed by doctors to treat things like arthritis (corticosteroids). The ones i will briefly mention are termed 'Anabolic Steroids'. The simple definition of Anabolic is "building up", which is the opposite of Catabolic "breaking down". Anabolic steroids are related to male sex hormones that promote growth of muscle, and along with it the development of male sexual characteristics (androgenic). Major side effects include organ damage (liver, kidney, heart). In males, they are at risk of developing breasts and shrinking of their testicles; women are at risk of facial hair growth, changes to their menstrual cycle, and a deeper voice, whilst teenagers can serious affect their growth. After looking at many pictures of bodybuilders there are some that are OBVIOUSLY taking them, and you can spot them by what looks extremely unnatrual- i.e. the human body would not be able to form this much muscle had it not have been for a little extra somethin'somethin'. And women do not have the same hormones as men do, so naturally aren't able to build that much muscle that you see in its extreme. That being said, a lot of fitness-competing federations have banned the use of steroids, and do drug checks on athletes to ensure no-one's being naughty.

Okay, enough about steroids. Now onto the commonly used/heard LEGAL supplements:

Note: "supplement"= "to enhance"; it should be used supplementary to a diet, and not to replace.

Essential= Made by the body. Non Essential= Not made by the body so requires sources for intake e.g. food 

BCA:
What is it: Essential Amino Acids: Leucine, Isoleucine, Valine.
Why is it taken: Taken with the aim of assisting/speeding up muscle recover and thus preventing the reduction of muscle size and strength.
How much is recommended: There is incomplete research about how much and how often is most beneficial. Some tablets have 200mg in each, others have 5g in each. Some say in order for it to truly be efficient you need 20g in a day.
Science behind it: When you put your muscles under tension, i.e. resistance training, that exceeds its pre-existing capacity, causes trauma to the fibres, and then thereafter they repair (by the handy work of Satellite Cells), increasing in thickness and cell-number.

Beta Alanine:
What is it: Non Essential Amino Acids. i.e. not made by the body so obtained by dietary sources including protein rich foods (e.g. chicken, fish)- we ingest 'dipeptides' which contain beta alanine.  Another source is from our liver.
Science behind it: Increased beta Alanine --> Increases Carnosine --> pH buffering --> optimal conditions for maintaing maximum muscle strength and endurance.

L-Glutamine:
What is it: An Amino Acid.
Why is it taken: Taken to prevent muscle breakdown and support muscle growth.

Creatine Monohydrate:
What is it: Made from 3 Amino Acids: Glycine, Methionine, Arginine.
Why is it taken: Taken with the aim to maximise muscle strength and size. 

Science behind it: ATP is the source of energy. Adenosine Tri-Phosphate. Tri means Three. ATP is broken down into ADP. Adenosine Di Phosphate. Di means Two. So there is a loss of a Phosphate. This phosphate is what is providing the energy to your cells. When you exercise, you are using up energy. A lot of energy. In muscle the natural occurring creatine is Creatine Phosphate. Taking CM has been proven to increase CP in muscle. CP (Creatine Phosphate) donates a Phosphate to restore the amount of energy (ATP) available. More ATP- More energy. More energy- More able to perform.

In terms of muscle mass, Creatine increases fluid within muscle cells, and this hydration promotes anabolism (building), as well as increasing the activity of cells which grow the muscle (Satellite cells)

Whey:
What is it: Fast absorbing form of protein (20minutes into your veins, 20-40 minutes for amino acid levels to peak in the blood).
Why is it taken: Taken to stimulate protein synthesis.

Casein:
What is it: Slow absorbing form of protein. Peak of amino acids in blood reached 3-4 hours from taking it.
Why is it taken: Taken to reduce protein breakdown.

CLA:
What is it: Fatty Acids.
Why is it taken: Taken with the aim of reducing fat mass by stimulating (PPAR) system to burn fat.
How much is recommended: It is advised to be taken with meals, and its recommended dosage varies considerably (3,200-6,400mg daily). Again, research is still incomplete. 

Omega 3 aka 'Fish oil': 
What is it: Essential Fatty Acid
Why is it taken: To promote a healthy immune response and joint mobility.
How much is recommended: up to 3g per day. 

Green Tea (Extract):
What is it: Tea made from leaves.
Why is it taken: Antioxidant effect is theorised to reduce muscle/joint/tendon inflammation from the free radicals released during exercise. Fat burner effect by increasing metabolism and fat oxidation.

I will do another post on pre-supplements and fat burners.

Myprotein Is a good online source of these. As is Amazon.
Holland & Barrett and many other health stores are VERY expensive.