[quote]Professor X wrote:
I personally think this is complete bullshit and would love for soemone to prove to me that you somehow gain more body fat if your starting is 15% than if it is 10% if all other factors are the same. That body fat percentage number is possibly the most abused piece of info in the gym next the home phone numbers of the girls working the front desk.
John Berardi writes :
“Cheat meal frequency and/or size should be minimized when over 15-20% body fat. I’ve discussed this before in a previous Appetite For Construction column. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So, if you’re fat, minimize your over eating.”
Here is the artcile he referes to:
Its about half way down I believe.
Conclusion (From Berardi) :
From these overfeeding studies, it’s clear that lean individuals gain less fat and more muscle when overfeeding when compared to their fatter counterparts. Since these subjects were not exercise trained, adding exercise would have probably lead to a shift toward more muscle gain with less fat gain. Exercise has a nutrient partitioning effect, shuttling nutrients preferentially toward the lean tissues. As such, you’d expect more lean gain during exercise training and overfeeding. However, either way, the trends would probably remain and fatter subjects would gain more fat during overfeeding than lean individuals.
One of the coolest things about this article is that a predicative equation was generated that allows us to calculate the amount of muscle and the amount of fat that we can expect to gain, based on our initial fat weight. Check it out.
Lean Mass Gain / Weight Gain = 10.4 / (10.4 + initial fat weight (kg) )
In addition, this very same equation is valid when dieting for the prediction of muscle loss and fat loss.
Lean Mass Loss / Weight Loss = 10.4 / (10.4 + initial fat weight (kg) ) " [/quote]
I must offer a word of caution, though. Remember that these equations were mostly generated using diet alone. The addition of weight training and cardio would have changed things up a bit. In addition, these numbers may be different if supplements are used. Some supplements change nutrient partitioning parameters (alpha-lipoic acid, fish oils, presumably Methoxy-7, etc); others preserve lean body mass when dieting (ephedrine, caffeine, etc); and others increase protein synthesis (anabolic steroids and androgens). Any of these factors can change the exact ratios.
However, as I said before, the basic principles remain. When dieting, the leaner you get, the less your calorie deficit should be or else you’ll lose more LBM than necessary. And, when bulking up, your best bet is to start lean, as most of the weight you gain will be LBM. If you start fat, much of your weight gain will be fat gain. [/quote]