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Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB

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HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition. While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting',  SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains" (➡ article discussing Moro 2016) - that's in men, though, and that, in turn, is one of several factors that make the latest study by Tinsley et al. (2019)  worth looking at. In their latest study, the Texas Tech University  researchers combined two research questions into one study: (a) Does time-restricted feeding  affect the adaptive response to resistance training women? (b) Can this effect be augmented and/or modulated by supplementing the leucine-metabolite HMB  during the fasting phases (and once in the ...
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Will Adding 100mg of GABA to Your Whey Turn You into GH-ulk? RCT Finds 10x Higher Total Lean Mass Gainz, BUT...

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Sometimes study results just seem too good to be true... I mean, who cares about total lean (including organ) mass when everything you can show off: strength, arms, and legs didn't grow appropriately? You don't? Well, the study is still interesting. Or did you anticipate that, in young-to-middle-aged training noobs GABA probably has to be cycled to keep its effects on growth hormone (GH)? I've previously told you about #GABA , I also highlighted that it's questionable whether its use as a growth hormone ( #GH ) booster is actually going to yield visible improvements in your physique... on the other hand, the GH response to workouts was - next to cortisol - the only hormonal correlate West et al. (see Figure 1, in previous article ) observed in the best and IMHO only decently well powered long(er)-term study investigating what Stuart Philips called "a hormonal ghost" ( Philips 2012 ), i.e. the contribution of the transient increase in growth hormone, testo...
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Calories Count, but Steps Count Too! From 10 to 5k Steps/d W/Out Effect on Body Composition if Energy Intake is Mildly Reduced | Unlike Fatness, the Fitness Worsens, Though

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Trust me, once you try to match your intake to your alleged expenditure via apps and trackers you WILL fail if you're also working out regularly - so don't extrapolate the results to: "Oh, I'll just have that Pizza + IceCream, I burned 1,000kcal extra in the gym, I can afford it" - you can't  out-exercise overeating! Those of you who're friends with me on Facebook may have seen the link I posted to an article about an epic total   bed rest study (yes, including bedpans, etc.) that's currently recruiting volunteers. If it was not for the good of humanity - Mission to Mars etc. you know - I guess, studies in which you have to stay lying at a decline angle in bed for a whopping two months wouldn't even pass the scrutiny of the ethics committee of (in this case) NASA... but I am digressing and things were significantly less bad and much more realistic in a recent study from the  University of Missouri . With this new study, Winn et al. (2019) wa...
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The Ketogenic Diet & Your Gains: Study Shows Body Comp. Benefits (Fat ↓), but Decreased Muscle Gains, However...

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Unfortunately, the authors do not report what exactly (foods) the subjects ate. I am pretty sure you will already have seen the results of Salvador Vargas' recent study in the  Journal of the International Society of Sports Nutrition  elsewhere, there are good reasons for me to still address what the authors claim was the first study to determine "if following a KD hypercaloric diet would promote greater gains in fat free mass and fat loss during a hypertrophic training period in resistance-trained men" ( Vargas 2018 ) in an individual post - not just, but also because the scientists were unable to confirm their hypothesis, that a "KD with caloric surplus in combination with RT in trained men would have a positive impact" on both body fat and lean body mass (LBM). Learn more about and related to low-carbohydrate diets in previous SuppVersity articles: Protein Oxidation an Issue W/ High PRO Diets? CHO ↓ = Perfor-mance ↓ - What about Avg. Joes? M...
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