Protein sparing effect...

[root]

http://www.bodybuilding.com/fun/drjoe7.htm

On PowerProtein.com 's main page the read more... link brings up a blank page. I was wondering what some of you think about the above article?

Protein sparing effect
June 20, 2006
I recently received a letter from a reader that asked about the protein-sparing effect of carbs. He sent me the address of a bodybuilding website (http://www.bodybuilding.com/fun/drjoe7.htm) he had been reading and wanted to know if what the guy who wrote the material said was true.
read more... (http://www.proteinpower.com/drmike/)
Thanks!

[Mitra]

You can read the rest of Dr Mike's blog article at: http://www.proteinpower.com/drmike/archives/2006/06/protein_sparing.html

I'm not quite sure why the blog front page is blank at the moment.

[Ottawa]

Thanks for the related link Mitra.

"The best way to lose excess stored fat and maintain (or even build) muscle is to eat plenty of protein to provide the building blocks for new muscle and to convert to blood sugar as needed while keeping overall calories low enough so that fat is burned to make up the energy deficit. The best diet to follow in order to accomplish all this easily is a whole-food low-carb diet. Protein is high, calories are low, and the limited carbohydrate insures that insulin levels remain low so that the fat easily flows from the fat cells and makes its way to the cellular furnaces for burning."

I'm not sure why but my appetite was late in following my bodily needs particularly after losing the majority of my weight. Part of that is the Hedonistic approach of limiting the carbs and meeting the minimum protein approach without much regard for the excess calories beyond what is needed. At 300+ pounds I could have 3000 cal/day and still lose. As I close in on 200 I am finally eating to have a deficit, not through calorie counting, but from actually eating less on "final approach" as I need less and give up pre PP serving sizes. I'm not going hungry and seem to be maintaining muscle mass. In my short stint into Maintenance (increasing carbs) I was still at 2250-2500 cals/day which did give an increase of .5 to 1 lb. per week. I will likely always be a Basic Boot Camper (targeting 10 ECC/meal) but can now have divergences like the past weekend wedding and come back the same or even down a pound.

[root]

Thanks for the link Mitra...
This routine is resulted in the most muscle gain for me. The first sets are on a machine to get the musles warmed up and then the most weight you can handle on free weights. The key is after the warm up for the muscle group you use very heavy weight and keep your time under 45 minutes to reduce muscle breakdown.
I hope this give you some ideas to vary your workouts.

Shoulders & Traps
Nautilus Press Warm-up 12/40 10/40 6/60 3/70 1/80
Military Barbell Press 10/45 4/65 4/65
Seated Dumbbell Press 10/30 6/35
Side lateral DB Raises 8/25 6/30
Barbell Shrugs 10/95 6/145
Upright Rows 8/50 6/60

Back
Nautilus Pull Down Warm-up 12/80 10/80 6/120 3/140 1/160
Lat Pull-downs 6/160 6/160 5/160
Reverse Grip Pull-downs 6/140 4/160
Seated Cable Rows 5/200 4/200
Bent over Dumbbell Rows
Good Mornings 4/25 6/35
Hyper Extensions 6/75 4/95


Chest
Nautilus Chest Press Warm-up 12/50 10/50 6/70 3/80 1/100
Flat Barbell Bench Press 10/75 4/95 5/95
Inclined Dumbbell Bench Press 6/45 6/45 4/45
Decline Dumbbell Bench Press 10/35 8/45 6/50
Inclined Dumbbell Fly 6/35 6/35
Dips 4


Legs
Nautilus Leg Press Warm-up 12/130 10/130 6/190 3/230 1/270
Barbell Squats 10/75 6/125 6/125
Leg Press (45 deg. Machine) 10/180 4/270
Stiff leg Dead Lifts 10/180 5/270
Leg Extensions 6/120
Leg Curls 6/150
Standing Machine Calf Raises 8/195 6/235
45 deg. Leg Press Calf Raises 8/270 8/270

Arms & Abs
Nautilus Curl Warm-Ups 12/50 10/50 8/80 4/100 2/120
Straight Bar Curles 4/75 4/75
Alternating Dumbbell Curls 8/45 8/45
Alternating Hammer Curls 6/35 6/40
Cable Curls 6/120
Cable Push-downs 8/100 8/120
Cable Overhead Extensions 8/100 6/120 8/120