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Palju tema kehamass sellise tulemuse juures oli umbes?

Case study 1:

National Level Cross-Country Skier, Female, 20y, 5’6”

Before (September 2002)

Weight: 160lb

Body Fat Percentage: 22%

Lean Body Mass: 125 lbs

Fat Mass: 35 lbs

Exercise Expenditure:

~1200 kcal/day

Energy Intake:

~2500 kcal/day

15% protein

65% carbohydrate

20% fat

After (December 2002)

Weight: 135lb

Body Fat Percentage: 9%

Lean Body Mass: 123 lbs

Fat Mass: 12 lbs

Exercise Expenditure:

~1200 kcal/day

Energy Intake:

~4000 kcal/day

35% protein

40% carbohydrate

25% fat

Net result in 12 weeks:

25 lbs lost (23 lbs fat mass, 2 lbs lean body mass)

Now, in case study #1 you should understand that for this athlete’s sport, she

was both overweight and overfat. Most of her competitors were competing

at body weights of 130-140 at body fat percentages in the 10-12% range. At

160 lbs and 22% fat, it was clear that she needed to lose weight and fat, and

that’s what happened. She lost 25 total lbs. What might appear most shocking about this case study is that most folks

would have decreased her energy intake to promote fat loss. But we didn’t.

Note that we increased her energy intake by a whopping 1500 calories per

day while exercise expenditure remained the same.

Although you might have expected this increase in calories would lead to

weight gain, in the face of this increase she lost 25lbs (while preserving most of

her muscle mass). If this flies in the face of your understanding of weight gain

and loss, you’ve got a bit to learn about energy balance.

Case study 2:

Novice Weight Lifter, Male, 23y, 5’6”

Before ( August 2003)

Weight: 180 lbs

Body Fat Percentage: 30%

Lean Body Mass: 126 lbs

Fat Mass: 54 lbs

Exercise Expenditure:

~200 kcal/day

Energy Intake:

~1700 kcal/day

21% protein

57% carbohydrate

22% fat

After (October 2003)

Weight: 173 lbs

Body Fat Percentage: 20%

Lean Body Mass: 138 lbs

Fat Mass: 34.5 lbs

Exercise Expenditure:

~600kcal/day

Energy Intake:

~2200 – 2400kcal/day

35 – 40% protein

30 – 35% carbohydrate

30 – 35% fat

Net result in 8 weeks:

7 lbs lost (-19.5 lbs fat mass, +12.5 lbs lean body mass)

Notice that in case study #2, we increased energy intake by between 500

and 700 per day while increasing exercise expenditure by about 400 per day.

Again, since the lifter was weight stable in June, prior to hiring us, you might

have expected him to have gained weight or at least remained weight stable

during this 8 week program. After all we increased his energy intake more

than his exercise expenditure. However, as you can see, he lost 7 lbs. But

that’s not the most interesting story. During the 8 weeks, he lost almost 20lbs of

fat while gaining almost 13 lbs of lean mass.

Case study 3:

Mixed Martial Arts Athlete, Male, 35y, 5’10”

Before (June 2004)

Weight: 179 lbs

Body Fat Percentage: 19%

Lean Body Mass: 148.6 lbs

Fat Mass: 30.4 lbs

Exercise Expenditure:

~300 kcal/day

Energy Intake:

~1100 – 1500kcal/day

48% protein

25% carbohydrate

27% fat

After (August 2004)

Weight: 187 lbs

Body Fat Percentage: 9%

Lean Body Mass: 170.2 lbs

Fat Mass: 16.8 lbs

Exercise Expenditure:

~600kcal/day

Energy Intake:

~2400 – 2600kcal/day

26 – 38% protein

28 – 42% carbohydrate

22 – 34% fat

Net result in 8 weeks:

8 lbs weight gain (-13.6 lbs fat mass, +21.6 lbs lean body mass)

Notice that in case study #3, we increased energy intake by between 1100

and 1300 per day while increasing exercise expenditure by only about 300 per

day. Again, since the athlete was weight stable in June, prior to hiring us, you

might have expected him to have experienced a large gain in mass as well as

significant muscle and fat gains. However, as you can see, he gained 8 total

lbs, having lost almost 14lbs of fat while gaining nearly 22lbs of lean mass.

While the energy balance equation might have predicted weight gain, it’s

unlikely that it would have predicted the radical shift in body composition

seen in this individual.

Vot niiviisi siis. Aga tegelikult prussaka poolt pakutud variant, et TEGELIKULT toimus see asi tsüklitena on täiesti võimalik. Iseasi, kas selles valguses on sellele faktile vaja tähelepanu pöörata reaalsel sportlaste treenimisel ning dieetide ja kavade koostamisel.

Hea post Marek (siin foorumis on vist kohe eesnime peale minek okei?).

Aga äkki ikka paned siia ka või saad mulle sõnumiga saata, mind lihtsalt huvitaks sinu arvamus ja seda tahaks ka ikka teada mida konkreetselt küsija tahab.

Eriti põnev oleks mul saada samad lähteandmed, koostada enda amatööriarvamus ja siis võrrelda seda sinu omaga.

Nii, et Dahlia – äkki saab mullegi küsimuse maili peale saata: jorgen.matsi [ät] gmail.com

Katsun homme need case’d üles otsida ja siia kirjutada. Huvitav teema igaljuhul üldiselt ja minu jaoks eriti (kaaluklassidega alal võistlev sportlane, kes samas tahab tugev olla).

Vaesed inimesed joovad spartakiaadi ” srcset=”/uploads/emoticons/wink@2x.png 2x” width=”20″ height=”20″>

Hmm… veider… mul on mõned ühe USA tuntud toitumisspetsialisti ja endise sportlase “case study’sid”, kus ta näitab, et on küll võimalik. Ma usun, et see on raske, aga võimatu? Kindlasti mitte.

Kui rääkida legaalsetest ja tervislikest asjadest, siis nagu öeldakse… not much works… carbs work… protein works… creatine works… other things will only give you extra expensive piss.

Ma ei saa aru! 1000 krooni toidule kuus EI ole ju nii vähe. Elan Tartus ja saaksin 1000 krooniga kuus kindlalt hakkama (praegu lihtsalt ei hoia toidu pealt kokku, sest raha on ” srcset=”/uploads/emoticons/wink@2x.png 2x” width=”20″ height=”20″> ja arvan, et sealt ei ole mõtet kokku hoida). Ise olen mingil ajahetkel kulutanud toidule 1200 kr. kuus ja väga mõnusalt elasin, pidevalt sõin jogurtit, kohupiima, kodujuustu, päris tihti lihakraami (üks inimene saab poolest kilost lihast 3 päeva süüa kui sellest soust teha – saad 175 g liha iga päev).

TURG ja odavad poed (Saastamarket, T-Market) on sinu sõbrad.