November 28, 2007
The Protein Book. "How Much Protein?" Question is Finally Answered!
Want to know who I consider the absolute authority when it comes to sports nutrition? His name is Lyle McDonald. This guy is almost a freak show when he talks about nutrition. He writes books that are backed up by large amounts of cutting edge scientific studies. The Protein Book references over 500 scientific studies. There is MUCH more credibility with Lyle McDonald's works than any other books that I own. I know he must drive the fitness community nuts, because he shoots down widely held beliefs on a consistent basis.
[Speaking of sports nutrition…athletes like Professional tennis player, Rafael Nadal, display amazing muscle definition!]
A Bit of Background on Lyle McDonald
As a graduate of UCLA, Lyle McDonald has spent the past 20 years studying Physiological Sciences. He is known for helping people eat properly for rapid fat loss, muscle gain, and also eating to increase performance in any given sport. Lyle himself moved to Salt Lake City to train to make the National Olympic team for Long Track Ice. This is speed skating done on a 400 meter track. These are some of the most well-conditioned athletes in the Winter Olympics. This isn't your typical average nutritionist…Lyle practices what he preaches!
How I Became a Fan of Lyle McDonald
A little over a year ago I wanted to drop 5 pounds quickly for an upcoming vacation to the Oregon Coast. I keep my body fat pretty low year-round, but I just wanted that "extra sharp" look since I knew I would be at the beach every day. I think I did a Google search for "rapid fat loss" and I stumbled across Lyle's site. I did further research and found a few articles written by Lyle McDonald online. I was blown away! Seriously…this guy knows his stuff. To make a long-story short, I ordered his book…The Rapid Fat Loss Handbook and dropped 7 pounds in two weeks! Now 7 pounds doesn't sound impressive, but this was that last little bit of stubborn fat on my body. People who have a lot of weight to lose, can drop up to 20 pounds in 2 weeks following this diet!
So Why Write a Book That Focuses on Protein?
Protein intake is an extremely confusing topic. Many people will recommend a certain amount of protein per pound of lean body weight. It isn't even close to this simple! A low level of certain hormones will make it impossible to gain or maintain lean muscle even on a high protein diet. Conversely, the body has the ability to maintain or gain muscle off of a relatively low daily protein intake. The timing of meal is a HUGE variable as well. Did you know your body will absorb and more protein if you ingest it within 30 minutes of your workout. 30g of protein consumed right after exercise would utilize almost the same amount of protein as 60g protein consumed five hours later!
So Do I Recommend "The Protein Book"?
It has just been released and I haven't even received my copy, but I will recommend it! This is a product for people who want a high-level of understanding of protein synthesis in the body. The casual trainee may not need this high level of knowledge. I pride myself on a deep understanding of fitness and nutrition, so it a must for me. I already know the product will be amazing…Lyle McDonald is that good! The analogy that I will use is The Porsche 911 Turbo. Without even driving the 2008 model, I know that this car will be ridiculously good. My copy of The Protein Book is on its way…will have to wait a little longer before I drop 120,000 on the newest Porsche…LOL!
Tags: Recommended Fitness Books, body fat, IF, Intermittent Fasting, lyle mcdonald, muscle definition, protein, rafale nadal, rapid fat loss, the protein book, the rapid fat loss handbook
Comments
November 28, 2007
john said:
I've read some stuff off Lyle's site, it is pretty cool. I like his anecdotal style of writing. Ori is still the man though. I think he has this other book called maximum muscle, minimum fat, the science of physical perfection. What an awesome title. You should do an article on that book as well.
admin said:
I like Ori as well…for sure. I'll check into that book.
Rusty
Lisa said:
Rusty,
You mentioned that you lost 7 lbs in 2 weeks by following Lyle's book, but what happens to your body when you follow your "normal" eating routine? Is there a danger of putting the weight back on your body again more quickly?
jerry said:
rusty I just started getting back into I wanted ask you a question that my friend and I have been debating. Is it possible for you to lose weight and get a low body fat if you are consistent with your diet and have a calorie deficit. Or do you need the cardio. Because the last three weeks I have been dieting and have lost 2 pounds each week without stepping into the gym? also i was wondering if you could toned following your toning methods and just lift one part of your body per week
thanks rusty love the site
admin said:
Lisa,
Great question…the reason the diet period is kept to 3 weeks or less is that your metabolism won't slow down in such a short period of time…that body fat will stay off your body as long as you switch to a sensible eating plan afterward. People who put weight back on quickly after crash dieting, are people who diet this way for months at a time. Glad you found my site…I'm trying to form an interactive community of like-minded people (people who want to work towards attractive lean physiques instead of packing on 50 pounds of muscle…and women who want to get in shape while still looking "feminine").
Jerry,
Diet is actually more effective for rapid fat loss (it took me a long time to believe this, but now I'm absolutely convinced of this fact). Cardio is most important when you are tying to lose those last stubborn 5-10 pounds of body fat. At some point you can't cut the calories too drastically or you will lose muscle in the process. So…you could lose 90% of the body fat you need to lose with diet alone, but to effectively lose that last little bit you would want to include cardio. Have you ever seen the TV show "Survivor"? Some of those people get absolutely ripped from diet alone (not a diet I recommend, but it shows you what a calorie deficit can accomplish).
Here is a post which addresses this: Diet vs Exercise
You certainly could tone your body hitting just one body part per week. What I would recommend is to do a few more sets, since you have such a large recovery period in between workouts for the same body part.
Hope that Helps!
Rusty
November 29, 2007
Angie said:
Hmmm….now you got me wanting those books. I always love to add more knowledge to my library!
I am in need of losing some body fat and I have been doing the traditional 1 gram per body weight. Wonder if I need to change that up? Now you got me all flustered Rusty! Sheesh!
J/K
admin said:
Angie,
His books aren't cheap, so I don't recommend that everyone go out and buy these, but his info is top-notch. I'm an info junkie when it comes to fitness, so I HAVE to get this stuff when it comes out.
I don't want people to get me wrong and think that I'm recommending this book to everyone. People who want a guide to know exactly the correct amount of protein to eat…coaches, high level athletes, etc…can't go wrong with any of Lyle's books.
Rusty
Mark Yo said:
Once again a great post! I work in public health and obesity and really the trend is to encourage people to make different choices when eating. This will help, but ultimately no one is out there saying you just need to eat LESS. People have gym memberships to sell, mcdonald's salads to sell… no one makes money saying what's most important: don't eat so often, don't eat so much… no supplement, special cereal, or even gym necessary… (well, a little gym is good to get hotter, but no cereal or morning power bar!)
November 30, 2007
admin said:
Mark,
The funny thing is how easy it is to lose weight. Honestly…eat less & allow yourself to get hungry. Seriously, people are so worried about feeling a bit of hunger, but that is when your body switches to burning your stored body fat for fuel.
There are many different strategies to accomplish this…and I talk about them here…but really it is pretty simple. The nice thing is that it is cheaper to eat this way as well!
My opinion isn't a popular one, because people are completely fooled into believing that you have to eat every few hours or your metabolism slows down. This is completely false.
Anyway…thanks for the comment Mark!
Rusty
December 2, 2007
Jay said:
hey Rusty,
I need your expertise on this…I've been reading Lyle's book, and from the book, I worked out that my Protein requirement for a day is about 110gm. Now how would you get that much protein intake in one sitting (and also on a low calorie diet) following Ori's diet?
thanks, Jay
December 3, 2007
admin said:
Jay,
It's not too hard, but keep in mind that after fasting your body will utilize protein a bit better. You could probably get by with 90 grams if you fasted all day and get the same results as someone who spaced out their meals over 3-6 meals with 110 grams.
An easy way to do this on workout days would be to drink a 40 gram protein shake right after your workout.
I get a lot of protein in my main meal and for dessert I eat 1/2 of a large container of non fat vanilla yogurt, which adds another 20-30 grams of protein.
Hope that helps,
Rusty
Jay said:
I have to say Rusty… I love picking that brain of yours. You're a genius! thanks for your help again.
Cheers mate!
admin said:
Jay,
Thanks for the compliment. I'm not quite a genius…LOL! I just have studied this stuff for years and implement and test it, not just say stuff because it "sounds good" like so many other people.
Wish I could enjoy the great weather you guys are having on the other side of the globe!
Cheers,
Rusty
December 4, 2007
Jennifer said:
I read an interesting bit about the importance of HSL (hormone-sensitive lipase). HSL is one of the most important enzymes for reducing body fat reserves, allowing fat to become an energy source for the body.
Increasing HSL is great for the metabolism, and protein plays a role in this. Three things a person can do to increase HSL levels are to 1) reduce intake of high-glycemic carbs and increase intake of high-quality protein (including whey protein shakes) and fibre, 2) Perform moderate-to-high impact cardio exercise a few times each week and 3) consume a natural metabolic enhancer - before exercise - such as yerba mate, guarana, and/or green tea extract.
I wonder if drinking green tea during the day would have the same effect as taking a green tea extract pill? I hope so…because I hate taking pills!
Another note: apparently eating high-glycemic carbs (refined sugar, white flour, cornmeal-based foods), overstimulates insulin production and insufficient quantities of protein actually "blocks" the production of HSL…so eat lots of protein and don't eat twinkies unless you want your butt to feel soft and mushy like a twinkie!!
December 6, 2007
admin said:
Jennifer,
Great info! Yeah…I completely agree with not eating high-glycemic carbs when you want to lose weight. I am guessing that green tea has the same effect as green tea extract pills. I drink a few large glasses before working out and always feel a big difference. You know what is crazy? I only feel the effect of green tea if I drink it when it is warm. It is probably all in my head, but I swear I can feel its effects better when I drink hot green tea!
Rusty
February 19, 2008
Ron said:
So when do you drink it? Right before? An hour before? More? Less?
Hot green tea…not to be confused with a green hottie…like you'd see on Star Trek.
February 20, 2008
admin said:
Ron,
I like my green hot tea 30 minutes before my workout.
I'll take this Green Hottie…any time she is available! Aw Yeah…you gotta love her!
Rusty
February 21, 2008
Ron said:
http://www.collegehumor.com/video:1802917
February 22, 2008
admin said:
Ron,
What the…? That actually is pretty funny. I love William Shatner! This is my favorite clip of him! Singing Elton John's "Rocket Man"
Enjoy!
Rusty
Ron said:
Ah, yes. I'm quite familiar with that. But are you familiar with this?
http://youtube.com/watch?v=XC73PHdQX04
admin said:
Ron,
How does a protein post end up with Spock singing "Bilbo Baggins"?
Great stuff!
Rusty
March 2, 2008
Rob said:
Rusty,
Another great read is Poliquin's Principles by Charles Poliquin. He uses a bit of science behind what exercises work and why. Like any book, you take what you need from it. Worth taking a look in my view.
Rob
March 4, 2008
Evan said:
Rusty,
I just started with the warrior diet. Honestly it's an interesting experience. After the first couple days i began getting used to it physically; after that it's just been a mental test. I've tried lots of different methods over the years and they've worked well. However I stumbled onto your site and I was sold. Everything makes sense and your suggestions work great with my scheduling and whatnot. You clearly know your stuff.
There's a ton of questions that I've accumulated from reading your posts, but for now I'm just wondering about the protein thing. I've always heard about having protein within 30 min to an hour after your workout, (apparently you agree) and I was wondering how you would suggest going about doing that. I'm really trying to stick to that warrior diet, so I'm thinking a protein shake right when I'm done. Then again, a protein shake would replace an entire meal and I don't eat my meal till late at night. What'cha think?
Thanks!
Evan