3 Ways to Stay Lean While Gaining Mass | Jim Stoppani, Ph.D.
fitness Tags: Gaining, Lean, Mass, PH.D., Stay, Stoppani, Ways40 Comments »
In this video, Dr. Jim Stoppani is going to teach you the three ways to stay lean while on a mass gaining plan.
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00:00 – Intro
00:38 – Full-Body Training
01:05 – Carb Cycling
01:28 – Higher Protein Intake
Most people think that when it comes to mass gaining, your just going to eat anything you can to gain body fat with muscle because that’s the way to maximize muscle mass gains. Research now shows that that’s no longer the case. In fact, the leaner you are the higher your muscle protein synthesis. While gaining mass you want to stay as lean as possible. Follow along as Jim Stoppani, Ph.D. teaches you the 3 steps to do that.
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http://www.BuiltLean.com – Have you heard of the term “lean body mass” before, but didn’t understand what it meant, or even why it’s important? I answer your questions in the video.
Here’s a link to the full article: http://www.builtlean.com/2011/08/24/lean-body-mass-definition-formula/
MARK: Hi I’m Mark Perry the creator of BuiltLean.com
and today I’m going to answer the frequently
asked question,
which is “What is lean body mass?”
It’s also known as LBM.
I talk a lot about it on my website, and I
finally wanted to
address it.
So, lean body mass is the simple definition:
Everything in your body besides fat.
So, what are we talking about?
We’re talking about your blood, your bones,
your organs, your muscle, your skin.
Again, anything that is not body fat.
And just so you know how to calculate it,
essentially, you need your body fat percentage.
It’s a little tricky sometimes, arriving at your
body fat percentage,
I prefer to use a skin fold caliper, you can also use
what’s called Bioelectrical impedance analysis,
which is kinda, you know, holding onto those,
you know, kinda machines
Or, also you can do it by stepping on a scale
as well, but again, I strongly prefer calipers,
specially if you have under 30% body fat.
So once you have the body fat percentage calculation,
you’re gonna take your total body weight,
multiply it by your body fat percentage,
and that’s gonna give you
your fat in pounds.
Now, to get your LBM you’re gonna take your
total body weight, subtract if from your fat pounds,
now you got your LBM.
And so, why is that so important?
Why is your LBM so important?
Well, fundamentally, how to get lean,
is losing fat without losing muscle.
So how do you know if you are not losing muscle?
If you don’t have an LBM calculation,
you don’t know if you’re losing muscle.
So, having the LBM will allow you.
Let’s just say you’re about 180 pounds.
Right? You got, 30 pounds of body fat,
If you lose, you know, let’s just say,
50 pounds of fat, without losing your LBM,
then, your body fat percentage will obviously
decrease,
however, if you’re losing half LBM, and half fat,
your body fat percentage is not gonna change so much.
So that’s one reason why I always talk about
the LBM, you wanna keep the LBM
you have, or increase it
and lose as much fat as you possibly can,
or that’s reasonably healthy.
And so, I hope that’s been helpful,
please do ask more questions, I’d love to
answer them, and I will see you next week.
