Discussion Board

So, are you saying that for a person who is trying to build muscle and cut a little bit of body fat at the same time high-glycemic starches are ideal, even though they inhibit lipolysis and store fat in adipose cells? Where does fruit play a role in this situation?

Dan Rivera-
I believe that when fasting, lipolysis increases and free-fatty-acids rise. By definition this causes insulin-resistance, however fasting burns these free-fatty-acids and as long as you eat an extremely low-fat starch diet, and fail to replace the fat you burned with fat you eat, the overall insulin-sensitivity is improved.

For a person trying to build muscle, high-glycemic starches are ideal because they spike insulin. Insulin pushes protein into storage, increases protein synthesis and inhibits protein-breakdown. The downside to this is that the high insulin spikes will slow fat loss (thou as long as your eating a very-low-fat diet, insulin spikes will not add any new fat).

For bulking (muscle building) I recommend: flour, potatoes, white-rice, grits, flaxseeds and beans... less vegetables (but enough to get your vitamin-C) and more weightlifting. You also want to stay in a calorie-surplus (eat excess calories)!


For cutting (getting lean) I recommend: barley, pasta, oats, beans, sweet-potatoes, less starch in general and more vegetables, fasting and cardiovascular-exercise. In this stage you want to be in negative calorie-balance.


The calories in fruit are fructose. Although fructose is a carbohydrate, it actually converts into fat once eaten. Therefore the calories in fruit are diverted into fat rather than muscle. Studies show that when people overeat starch, most of the excess calories are stored in the muscles, yet when people overeat fat or simple-sugar, the excess calories are stored in fat.

This is killer advice, thanks, I haven't seen any extensive suggestions on how to approach weight lifting/cutting body fat yet. I follow your "cutting" recommendations on a regular basis, as I try to avoid stuff like white rice (although I do love using whole wheat flour in pancakes and biscuits, would this work for muscle building?) because I'm just scared of it frankly. Haha. But would following this diet (sweet potatoes, brown rice, veggies, small amount of fruit) allow me to build muscle and cut down at the same time? I should probably start eating less fruit and substitute for more raw veggies or other starches though right ?

Thanks for all the help

Brandon

Ummm I really like this discussion!!!! Sooo if I wanna remove all my excess fat I should cut out all fruit, cut the regular potatoes and just eat sweet potatoes, low cal veggies? I am not into grains or beans yet. But I don't mind simplicity, especially if it will help me lose this stubborn weight! And when you say fasting and cardiovascular exercise, do you mean "dont eat" fasting or exercising on an empty tummy???? I am really trying to get rid of my tum~tum actually! That is my main concern... Should I restrict calories too??? Sorry so many questions!!!

I'm confused. My nutrition book says that consuming more glucose than can be used makes the body convert the glucose to fatty acids and store this in adipose tissues. That would mean that overeating carbs would create more body fat, which isn't what you were saying I think. Also, it says the body never convert fatty acids back to glucose, so how does fasting/exercising without having eaten burn fat?

One more thing - it says when there's insufficient amounts of glucose circulating the body converts amino acids from muscles into glucose. This isn't what I've heard either. Is my book just stupid wrong? It was wrong when talking about plants in that they don't have 'complete proteins'

Int J Clin Pract Suppl. 2004 Oct;(143):9-21.

Dysfunctional fat cells, lipotoxicity and type 2 diabetes.
DeFronzo RA.

Abstract
Type 2 diabetes is characterized by insulin resistance and impaired insulin secretion. Considerable evidence implicates altered fat topography and defects in adipocyte metabolism in the pathogenesis of type 2 diabetes. In individuals who develop type 2 diabetes, fat cells tend to be enlarged. Enlarged fat cells are resistant to the antilipolytic effects of insulin, leading to day-long elevated plasma free fatty acid (FFA) levels. Chronically increased plasma FFA stimulates gluconeogenesis, induces hepatic and muscle insulin resistance, and impairs insulin secretion in genetically predisposed individuals. These FFA-induced disturbances are referred to as lipotoxicity. Enlarged fat cells also have diminished capacity to store fat. When adipocyte storage capacity is exceeded, lipid 'overflows' into muscle and liver, and possibly the beta-cells of the pancreas, exacerbating insulin resistance and further impairing insulin secretion. In addition, dysfunctional fat cells produce excessive amounts of insulin resistance-inducing, inflammatory and atherosclerosis-provoking cytokines, and fail to secrete normal amounts of insulin-sensitizing cytokines. As more evidence emerges, there is a stronger case for targeting adipose tissue in the treatment of type 2 diabetes. Peroxisome-proliferator activated receptor gamma (PPARgamma) agonists, for example the thiazolidinediones, redistribute fat within the body (decrease visceral and hepatic fat; increase subcutaneous fat) and have been shown to enhance adipocyte insulin sensitivity, inhibit lipolysis, reduce plasma FFA and favourably influence the production of adipocytokines. This article examines in detail the role of adipose tissue in the pathogenesis of type 2 diabetes and highlights the potential of PPAR agonists to improve the management of patients with the condition