So I’ve been trying to read up on the actual biochemistry of recomposition or even simply clean bulking. Sure, there are plenty of studies that show simultaneous fat loss and muscle gain, whatever; not here to dispute that. However, I do want to know how muscle building actually works with this process in mind.
Let’s assume that gaining muscle is simply calories in vs. calories out. Now, we have two people on the same macro-nutrient-based diet, eating the same number of calories, identical workouts. Say we have two groups of those people (with N large enough so that we have variety in genetics and some statistical basis).
One group is doing IF for 16/8 (LeanGains) or even 20/4 (Warrior Diet), while the other is doing the traditional 6 meal a day split. Would the gains differ between the groups (significantly or at all)? Would we assume that the traditional split group would gain mostly muscle and fat, while the IF group would lose fat and gain muscle (albeit not the same amount)?
Now, what this leads me to question is the actual state of muscle building (or fat loss for that matter). As far as we know from the literature, the body is in a constant state of rebuilding broken down muscle, and burning fat, right?
If we are at maintenance calories, regardles of which group we are in, at the end of the day the net result would be zero weight gain… but would that also mean no change in body composition?
Say you want to maximize the muscle building effect of IF, but maybe something more like carb-back loading. Say one does small protein-only pulses during the day (say, every 3 hours), and then does a carb-back load (healthy) style of eating post-workout.
Would this keep the body anabolic during the day (literally building small amounts of muscle) without the added (wasted?) fat gain that comes with traditional bulking? Or does that gain only come from too many calories, regardless of nutrient timing?
Finally, amino acids. Are amino acids only anti-catabolic when ingested alone (not in the presence of calories)? Or are they anabolic as well? I have read the they are anti-catabolic all the time, and anabolic when combined with protein AND carbohydrate meals (and essentially useless if combined with carbohydrate-only meals).
Would taking amino acid pulses during the day be equivalent to protein pulses, but without the calories (meaning keeping the body anabolic, not necessarily just anti-catabolic)?
I hope these ideas aren’t too scrambled. It all just came to me when I was doing my biochemistry homework and I wanted to get some of what I was thinking/questioning out there. Hopefully we can start a discussion; I’d really like to get some input from some of you nutritional-savvy guys on the boards.