Max Fat Loss & Muscle = Workout and eat PM?
Ok....from I see in classic bullet point presentation:
- Metabolism is a direct result of muscle mass
- Fat loss is a direct result of being able to maintain muscle on a restricted calorie diet
- Decreasing insulin resistance (increasing sensitivity) is key to maximum muscle repair and fat loss
- IF increases insulin sensitivity
- Eat low carbs during the day decreases insulin sensitivity
- Carbs are best eating pwo to maximally utilize insulin and store in muscles as well as assisting in shuttling aminos into muscles for repair
- GH is direct influencer for fat loss and muscle gain
- GH goes up with insulin is low (and visa-versa)
- GH is most released (75%) during the first few hours of sleep after 10pm
- Large meals cause insulin to peak but also come down 2-3 hours later
- Agents such as ZMA as most effective as a glucose removal agent (clearing glucose and insulin from the blood)
So...if I would to look at this I would wage to guess that one would want to eat light all day (only proteins and fats), workout in the afternoon, eat like a "Paleo" pig after workout until 7pm (all protein and carbs for 3 hours after working out), stop eating for the night, take some ZMA (shuttle out all the glucose) and go to sleep around 10pm....and from that....would get the maximum affect of repairing/gaining muscle while optimizing all fat loss hormones. (pretty much sounds like the Warrior Diet meets Paleo meets IF)
Also going by this study that Neal posted at one time:
Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL.
Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82.
The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake +/- SD = 107 +/- 6 kJ/(kg.d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 +/- 0.19 vs. 3.27 +/- 0.26 kg/6 wk, P < 0.05, and 1.28 +/- 0.14 vs. 0.25 +/- 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass.
Sounds like a better option than the Zone....or am I just thinking way too much again?
Last edited by Mike ODonnell : 03-27-2007 at 03:42 PM.
Reason: Because I am a dumbass