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What are the main requirements in bodybuilding?

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Posted on Wed, 9 Nov 2016
Question: Dear Doctor,
What is the main requirement in bodybuilding?
Is it good genetic or hormone level or good diet ?
Why muscle building (Biceps) takes so much time ?
how much time generally it would to take to build a good physique if some one dedicated towards it?

Regards
doctor
Answered by Kathy Shattler (1 hour later)
Brief Answer:
Hello and welcome to HealthcareMagic

Detailed Answer:
Bodybuilding requires adequate calories, nutrients, proper exercise form according to your trainer's schedule. It is also true that the timing and composition of the diet may optimize the exercise routine you choose and a sports/fitness expert may guide you with this.

Body building does require some extra calories, also dependent on the fitness routine and to build muscle. It also requires extra protein. The recommendations for the average adult man for protein is .8 g /kg body weight. Bodybuilders require 1.6 - 1.7 g/ kg and a healthy kidney. Along with all that protein must come adequate fluid.

You would benefit from having a fitness plan laid out for you to provide you with an idea of how much carbohydrate, fat (and what types), protein (when and how much) to eat to work with your fitness plan. Both Dietitians and Fitness Trainers are trained to guide the bodybuilder in good solid habits for success.

XXXXX, change comes slow, like a sculptor. You chisel away everyday yearning for your masterpiece. Keep working hard. Stay away from sugar, bad fats, eat lean proteins or isolated whey protein drinks, vegetables, fresh fruits, virgin olive oil, replace fluids lost and work slowly and consistently.

If your trainer is good, no injuries, work with him on routines and eat well. Keep weight where it should be.

The time until one reaches ones goal depends on the goal, how hard one works at it, all individual. Mostly at least a year, but many less. One client quit cigarettes in 6 weeks but it took 6 years to lose 100 lbs.

Believe in yourself, study what is right, you will succeed. I have a pinterest board under my name you can search for using one of the search engines that has fitness and nutrition information on it that may be of further help.

I hope I have answered your question. Kindly close and rate it if you are satisfied.
Kathy J. Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Arnab Banerjee
doctor
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Follow up: Kathy Shattler (20 minutes later)
Dear Ma'am,
Let me thank you for you quick response!
Is soya products soya milk and soya cheese are bad for male as it contains female hormone estrogen which i have read some where?
I'm sorry to say that your suggestions are not answered my questions.
Muscle building is not about only diet there are so many factors playing role like level of testosterone,Genetic configuration i am not going details about genetic and hormonal level which i can i do have every knowledge about genetic and hormones.
but i'm fed up with the deit portion the person who doesn't have much knowledge are only stressing Diet and i'm sorry its not about diet its a combination of whole things like i said genetics levels of testosterone etc.
Whatever you have mentioned i know these things.
Again I'm requesting you to read my questions then answer.


Regards

doctor
Answered by Kathy Shattler (30 minutes later)
Brief Answer:
Sir, I am sorry you are unhappy

Detailed Answer:
Your first question was:

What is the main requirement in bodybuilding:

That is a very generic question with no specific area asked to be addressed. In fact, that question can and does cover a textbook of material. Body building does require proper nutrition and the right mixture of vitamins, minerals, higher than usual protein, special amino acids, herbs may be helpful and special botanicals may be beneficial. All of this is nutritional and it should be tailored to the individual after the properly trained Dietitian does a complete Assessment taking into account likes/dislikes, illnesses, medications, fitness routines, caloric needs, current intake, current output and other factors.

I feel your response was rather shortsighted. If you desire a specific answer, please ask a specific question.

Soya Cheese is not "bad" for you as far as I know. It contains estrogen "mimics" or chemicals similar to estrogen. You have heard about it because there has been and still is a lot of research on it at this time.

Is it good genetic or hormone level or good diet ? I did not understand that question. A good diet can suppress some genes from "expressing" themselves, yes and a good lifestyle can do the same and vice versa. But we are not total masters of our fate. We just need to try our best . Now what kind of answer did you wish from me with this one? A discussion on the longevity research? I know about the NK-a killer cells and adiponectin's role in lifespan prolongation as well as the studies on CR caloric restriction diets on longevity genes, but I have no direction from your question.

I feel as if you are having difficulty expressing yourself, wanting a lot of answers and have had poor experiences in the past. Sir, I can refer you to other dietitians and you can call and ask them first if they specialize in sports medicine or you can go to a sports physician in person as it sounds like you have many questions and are frustrated.

I wish I could help you to your satisfaction. Kathy




Above answer was peer-reviewed by : Dr. Raju A.T
doctor
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Follow up: Kathy Shattler (4 hours later)
Dear Ma'am,
Thank you for making me aware that my questions are not specifics!
Since your are challenging me to ask you specific questions and you said i'm confused.
Since you have only focused about diet and forget about genes and hormones.
So Lets the discussion going on point by point with more details about hormones and Genetic effect i am avoiding diet here which is play negligible effect.


You have mentioned in your reply and i quote " A good diet can suppress some genes from "expressing" themselves, yes and a good lifestyle can do the same and vice versa" i am completely disagree with you if you some resource where it is mentioned than requested to share otherwise i will avoid this kind statement.

Now i'm going to deeper into the genetics parts and hormone parts why it is contributed most in muscle building after that deit will come.

The results which people see in the gym are highly dependent on the efficacy of satellite cell-mediated non nuclear addition. In other terms, muscles won't grow unless the satellite cells surrounding muscle fibres donate their nuclei to muscles so they can produce more Genetic material to signal the cells to grow. In spite of that i would also like to add study after study its shows that
excellent responders averaged 21 satellite cells per 100 fibers at baseline, which XXXXXXX to 30 satellite cells per 100 fibers by week sixteen. This was accompanied by a 54% increase in mean fiber area. The non-responders averaged 10 satellite cells per 100 microfibers at baseline, which did not change post-training, nor did their hypertrophy. If a person don't have good responder satellite cells the results will be minimised even taking good diet.

Genes effects on Muscle building are as follows:-
Insulin Like growth factor 1 (IGF-1),(IGF-2)
myostatin (MSTN)
gene called PPAR-Delta
alpha-actinin-3
erythropoietin (EPO)
FOX 01
FOX 16
UBIQUITIN LIGASE 1 genes
IGF 1 genes
FAK
TYROSINE PHOSPHORYLATION gene
MUER-1
MURF-1
MYOD-2
MYOD1
IGF 2
PGC- 1 ALPHA
MYOSIN gene.

Hormones influencing muscle growth are as follows:-
Testosterone and Dihydrotestosterone
Growth factor
Glucagon
Insulin
Insulin like growth factor
Glucocorticoids
Thyroid hormones
Catecholamines
and a part of Pituitary based hormones.

Last but not the least the homeobox(Hox A,D) the AR GENE Located on
X chromosome(XQ11-12) on male body and since in male X chromosome usually comes from mother side so the mother sides health related issues should not be overlooked to build muscle.

IF above mentioned genes and hormones are not performing well in male body then no matter how well his lifestyle or diet would be he can not see the desired result.

Let me tell you cannot suppress Genes through diet the comment of yours is highly unacceptable.

Now coming to my questions

Why muscle building (Biceps) takes so much time ? Its depends upon the muscle morphology as its very small groups of muscle and it takes much time to rest also the hormonal profile genetic profile and lastly your mentioned Diet. I'm not going deeper into this you are here to clear this one...

What is the main requirement in bodybuilding?

Is it good genetic or hormone level or good diet ?

These two questions are interrelated how i'm telling you complete hormonal evaluation profile of that person if found deficient needed to be corrected genetic profile if found abnormal special medication need to minimised as we can't eradicate genetic coding of human body. A balance Diet Consisting Of
Protein,Carbohydrate,Fats in the ratio of 40:40:20.
Anything you would like to add are welcomed.
Coming to the last questions of mine
how much time generally it would to take to build a good physique if some one dedicated towards it? Its depends upon the above things which i mentioned if you would like to add something extra then welcomed.


So lets the discussion going on counter me if i had mentioned anything wrong there but i'm sorry Ma'am in first phase you are unable to answer my questions.

I would like to discuss it more.


Reagrds










doctor
Answered by Kathy Shattler (15 minutes later)
Brief Answer:
Sir, I am not challenging you

Detailed Answer:
Nor am I going to argue or debate with you in this forum. That is not what this forum is for. I answered your initial questions.

For example, you stated " A good diet can suppress some genes from "expressing" themselves, yes and a good lifestyle can do the same and vice versa" i am completely disagree with you if you some resource where it is mentioned than requested to share otherwise i will avoid this kind statement." Most scientific references to this effect are available online either on google scholar or elsewhere. I noted you did not include your references.

If you know about the physiology of the muscle tissue and why it takes so long to build up besides other factors not mentioned, why ask me?

You asked the main requirement for bodybuilding. In the integrative medicine model diet, genetics, lifestyle are all important and when we get to the point where we can measure each individual's genetic profile, perhaps a more specific answer will be available.

You say " A balance Diet Consisting Of
Protein,Carbohydrate,Fats in the ratio of 40:40:20.
Anything you would like to add are welcomed." This is not true. The distribution of calories is different for every individual - ie. for diabetics on insulin, for adults with PCOS, etc. The most recent Dietary Guidelines no longer push for any hard and fast distribution. Furthermore, there is no evidence to your statement.

Again, the time it takes to build a good physique depends on the body you start with (weight you need to lose or gain), your fitness regimen, the quality of your diet, the consistency of your good diet and fitness regimen and I do feel I provided the correct answers to your questions. I believe my answers are evidence based and yours are not and make little sense.

I am not here to debate. I am here to educate according to evidence based literature. I apologize if you are not happy. I think we are done with this discussion. Thank you. Kathy Shattler, MS,RDN


Above answer was peer-reviewed by : Dr. Raju A.T
doctor
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Follow up: Kathy Shattler (1 hour later)
Dear Ma'am,
How do you know that my statement are not evidence based ?
We can measure everyone genetic profile through test if you are ignorant about that then i can't help you just search in Google.
You only know about Foods you don't know about Genes and hormones on human body and its effect go search it before commenting that my statement make little sense .
I would also not like to Debate it here 40:40:20 ratio depends on the person body weight hormone levels genetic profile and physical activity but i would not emphasize on this because it's point less here .

I can give the details about geneticist endocrinologist about my mentioned hormones and genetics but its baseless here.

I would like to close this as it will not going to help without knowing the genes and hormones deit will not helpful

Thankyou

Basically you are denying the fact that hormone level and genetic level don't do anything according to you only food can do everything on health.

doctor
Answered by Kathy Shattler (10 hours later)
Brief Answer:
Sir, I am cetainly not denying that

Detailed Answer:
I am not debating anymore sir.
Certainly diet, hormones affect genetic expression. I feel we are not communicating well and it is best we not continue this discussion. Many thing affect the expression of genes, where did you get the idea that I said only diet??

Now please, close this conversation. Clearly we are not communicating.

Please take your question to someone you can clearly communicate with. This forum is not for an endocrinologically and genetically based debate and I do not want to be involved. Thank you kindly. XXXXXXX Shattler.
Above answer was peer-reviewed by : Dr. Vaishalee Punj
doctor
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Follow up: Kathy Shattler (37 minutes later)
Dear Ma'am,
Thanks you so much for your patience and giving the nice suggestions to me.
Actually my questions are meant for Genetic Expert and Endocrinologist.
I am very sorry if i have disrespected you .You are an experienced Die titian & Nutritionist and you have very vast knowledge and experienced and i'm sorry if i have disrespect you i'm apologizing for this.

One last question Ma'am will you not mind to plan my diet I am doing approximately 2.3hour gym activity half an hour cardio and 2 hour weightlifting under strict guidance of personal trainer and die titian my goal is to build lean muscle he planned me the diet which actually not improving my stamina and its been already 2 month past. Diet are as follows
At 7 Am -Flavored green tea with dry fruits and nuts
On 8.30 Am- 1 Cup Oats, 2 slice toasted brown bread with peanut butter ,2 brown eggs whites and one glass skimmed milk with honey.
At 11 Am-Fruit salad with one scoop whey protein
Lunch 1.30 PM- 1 bowl brown rice with Daal ,mix veg(home preparation),1 cup Greek yogurt,and cheese r and chicken breast alternate days.
At 3.30 PM-One cup flavored green tea with 10 almonds.
At 5.30 PM-(Pre workout)-one banana one apple one brown bread with peanut butter.
At 7.30 PM-(post workout)-One boiled sweat potato/One sliced brown bread with peanut butter 2 scoop whey protein i have been using Dramatize ISO 100 whey.
Dinner At 9 PM-2 slice brown bread, lentils,green salad,any curry
At 11 PM-one glass skimmed milk.Those are my diet plan.
Again I am very sorry and I apologize for my mistakes..


Regards
doctor
Answered by Kathy Shattler (2 hours later)
Brief Answer:
Thank you so much for the apologies . . .

Detailed Answer:
I think I know what you are asking before we get into diet . . .
Genetic factors influence the rate and quantity of muscle growth for an individual throughout his resistance program and is influenced by percentage of fiber type distribution, hormone levels in general, and the quality and duration of your exercise program.

A good muscle-building program will be most helpful for your genetic ability to develop enhanced muscle strength and size by working with your fast and slow twitch fibers. Although both fibers can hypertrophy,fast twitch fibers possess a greater potential for bulking up. Genetics influence fast-twitch fiber distribution within each muscle group enabling greater and faster growth.

One more thing about nutrition, for most immediate effects, some trainers do recommend a loading protocol of 20 g of creatine or .3g/kg of body weight for 3-5 days spread into 4-5 doses throughout the day followed by a 3-5 day maintenance dose either pre-or post-exercise. This is only for lifters working with trainers familiar with this routine.

Eating three to six meals per day with a meal containing 0.4-0.5 g/kg body-weight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine mono hydrate, caffeine and beta-alanine appear to have beneficial effects. Another statement in favor of the use of creatine.

Diet: Remember protein must be high. Why throw away yolks?There is about 6 g protein per yolk plus choline (good for nerves and brain).

I cannot tell your exact intake of protein or nutrients, but I would love to come have a meal or two with you! It looks so very tasty!The green tea is an excellent anti-oxidant, thermogenic aid, provides caffeine (restrict in evening if insomnia occurs). Assure 10 cups of fluid per day plus replacement fluid after workouts. Drink 1.5 L for every kg lost during work out.

I did give you protein ranges. You can calculate your protein needs. A google search will provide you with a table of protein content of the foods you commonly eat and you can assure that you obtain that amount daily. Or, if you want to use 40%, just take .4x your kcal amount for day = carbohydrate calories divided by 4 calories/gram will give you grams of carbohydrates for day.

Otherwise, your diet looks balanced in the good fats, lean proteins, fiber, fruits, vegetables, dairy -Good Job! Good Luck and Thank You. I, too, am sorry we got off on the wrong foot. Healthy Regards, XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Vaishalee Punj
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Kathy Shattler

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What are the main requirements in bodybuilding?

Brief Answer: Hello and welcome to HealthcareMagic Detailed Answer: Bodybuilding requires adequate calories, nutrients, proper exercise form according to your trainer's schedule. It is also true that the timing and composition of the diet may optimize the exercise routine you choose and a sports/fitness expert may guide you with this. Body building does require some extra calories, also dependent on the fitness routine and to build muscle. It also requires extra protein. The recommendations for the average adult man for protein is .8 g /kg body weight. Bodybuilders require 1.6 - 1.7 g/ kg and a healthy kidney. Along with all that protein must come adequate fluid. You would benefit from having a fitness plan laid out for you to provide you with an idea of how much carbohydrate, fat (and what types), protein (when and how much) to eat to work with your fitness plan. Both Dietitians and Fitness Trainers are trained to guide the bodybuilder in good solid habits for success. XXXXX, change comes slow, like a sculptor. You chisel away everyday yearning for your masterpiece. Keep working hard. Stay away from sugar, bad fats, eat lean proteins or isolated whey protein drinks, vegetables, fresh fruits, virgin olive oil, replace fluids lost and work slowly and consistently. If your trainer is good, no injuries, work with him on routines and eat well. Keep weight where it should be. The time until one reaches ones goal depends on the goal, how hard one works at it, all individual. Mostly at least a year, but many less. One client quit cigarettes in 6 weeks but it took 6 years to lose 100 lbs. Believe in yourself, study what is right, you will succeed. I have a pinterest board under my name you can search for using one of the search engines that has fitness and nutrition information on it that may be of further help. I hope I have answered your question. Kindly close and rate it if you are satisfied. Kathy J. Shattler, MS,RDN