Muscle Gain Reality Check

Play an AI-generated podcast conversation about this lesson

Which types of diets can be turned into muscle builders?

Keto and vegan only

Paleo and IIFYM only

Vegan and vegetarian only

All of the above (correct)

What type of genetics do the authors have for bodybuilding?

Average genetics

Bad genetics (correct)

Good genetics

No genetics mentioned

What is the benefit of lean muscle mass?

Extending health span only

Both extending life span and health span (correct)

Looking good only

Extending life span only

How does muscle mass affect balance and bone density?

Muscle mass affects both balance and bone density Signup and view all the answers

Which type of body shape is typically naturally skinny?

Ectomorph Signup and view all the answers

What is the optimal caloric intake for an ectomorph?

20 times their body weight in pounds Signup and view all the answers

What is the minimum effective calorie surplus for muscle growth?

300 to 500 calories a day Signup and view all the answers

What happens if an ectomorph misses a single meal?

They go catabolic and start losing weight Signup and view all the answers

Which of the following is NOT a benefit of gaining lean muscle mass?

Decreased insulin sensitivity Signup and view all the answers

What is the recommended protein dosage per day for maximizing muscle building progress?

1.6 to 2.2 grams per kilogram of body weight Signup and view all the answers

What is the role of mTOR activation in muscle growth?

It stimulates protein synthesis Signup and view all the answers

What is the recommended calorie level for maximizing muscle building progress?

300 to 500 calories Signup and view all the answers

Which of the following is NOT a benefit of having lean muscle mass?

Increased longevity Signup and view all the answers

What is the role of muscle in whole body protein metabolism?

It serves as the principal reservoir for amino acids Signup and view all the answers

Which of the following statements about building muscle mass is true?

Resistance training combined with proper nutrition is key Signup and view all the answers

What does the text suggest about pushing past the optimal zone of muscle mass?

It has major tradeoffs in time, effort, and health Signup and view all the answers

According to the study mentioned in the text, which group had a higher calorie surplus?

The group with an average body weight of 156lbs Signup and view all the answers

What was the difference in lean body mass gains between the two groups?

The excess calorie group had greater gains in lean body mass Signup and view all the answers

What was the difference in fat mass gains between the two groups?

The excess calorie group gained more fat mass Signup and view all the answers

What was the calorie surplus of the group eating ad libitum?

2964 calories Signup and view all the answers