I've Waited Over 10 Years For This

The study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313152/

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The groups and the results:

Quoted from the researcher

"The BCAA guys dropped their body fat % by 2%, gained 9 pounds of lean body weight (I call that muscle!), increased their bench press by about 15 pounds and squat by 25 pounds!

The Whey group dropped their percent body fat by 1%, gained 5 pounds of lean body weight, increased their bench press by about 5 pounds (7 pounds) and squat by about 10 pounds (11 pounds).

The Gatorade group dropped their percent body fat by less than 1%, gained 3 pounds of lean body weight, increased their bench press by almost 5 pounds (4 pounds) and squat by almost 10 pounds (8 pounds)

I round up the bench press and squat weight because you can't increase bar weight in reality by anything other than 5 pound increments."

"The BCAA group lost an average of 4 pounds of body fat.

The whey group lost and average of 2 pounds of body fat.

Gatorade group lost 1 pound of body fat."

Training

Training periodization was:

Week 0: Baseline testing
Weeks 1-2: 4-5 reps
Weeks 3-4: 6-7 reps
Weeks 5-6: 8-9 reps
Weeks 7-8: 10-11 reps
Week 9: Final testing

The Diet

All diets for each group were controlled and exactly the same. this was a hypercaloric diet.
When I was doing the macro calculations, I used the Harris Benedict Equation with an activity factor related to the training program that was designed to GAIN LEAN BODY MASS, there fore these subjects were all in a HYPERcaloric state. Protein grams were figured out first with them being 2.2-2.4g/kg body weight. Due to the load and repetitions of the training program and the fact that the study was based on 10 reps (week 0) then 10 reps (Week 9), not a 1 rep max test, the typical macro ratio for each subject to gain LBM and prevent/lose bf was 30% Carb, 35% Protein and 35% Fat. The goal of the nutrition plan was to provide calories for Lean Body Mass Gain yet BALANCE INSULIN levels with each meal. Theory being, if you balance insulin you significantly reduce any chances of storing body fat, better yet lose BF.

Each subject had the option to chose from the following protein, carbohydrate and fat sources that were already weighed properly for them. They simply had to physically weigh foods and eat:

Proteins: Egg white, NF cottage cheese, grilled boneless.skinless chicken breast, 96% Fat free LEAN sirloin/ground turkey, tuna canned in water, fresh halibut/tilapia.

Carbohydrates: Oatmeal (plain), brown rice, sweet potato/yam, whole grain pasta and whole grain bread, broccoli, asparagus, Lettuce/tomato/Cucumber, green beans, spinach, blackberries, blueberries, strawberries and bananas

Fats: Almonds, peanut butter, avocado, light salad dressing, Olive oil, walnuts

The Groups
12 per group=36 total
- males 18 - 32 years old
- minimum of 2 years consistent training
- currently not taking any supplements other than regular vitamin/minerals and regular protein shake
- Average age ended up being 26 years old.

The Parameters

Groups were:
1) 4 Scoops BCAA = 14 g BCAAs (During Training)
2) 28 grams Whey (During Training)
3) 28 grams Carbs as Gatorade (During Training) = Equal calories as the whey protein

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I've Waited Over 10 Years For This
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