This subject has been hilarious, been reading through it for a few days now, it shows that the average person will believe anything that is told to them by a personal trainer or advertised on television. Although its very hard for the average person to access quality research based advice. That being said there is also some very cluey people on here too.
So I got a personal trainer. He reckons it's all about your protein intake. 1g/kg body weight per day. Less then that and you muscles can burn them selves up as an energy source. Lucky for me I scored $400 worth of protein today from Muscle Pharm for free.
Thats not enough, research has shown you need .88g/kg/per day to maintain muscle mass, current research suggests that 1.62g/kg per day is optimal, any more than that and its basically going to be sotred as fat, if you're doing a cycle of riods, who knows what that may do to protein metabolism. I
Enough protein is crucial, but there's more to it. Try drinking ONLY 200g-300g of protein a day and see how you go lol. I've taken 150g+ of protein a day since forever and I'm 75kg. Your training needs to cater for muscle size, I've only trained beginner style programs and like maximum 6 reps, very high intensity. Constantly stronger yes. Size stalled months ago.
Yikes 200-300g per day? who recommends that besides the person who sells the stuff and hence wants your money. Training has no relation to muscle mass/size, the same techniques are used regardless of training status, with the exception of the various forms of steroids ie, shorter rest times needed, longer rep ranges possible to maximise the metabolic effect. beginner style programs are typically not 6rep / high intensity, that's a great strength program with minimal hypertrophy, hence why your strength is increasing as size is attenuated, a very good approach for sports training.
Eat a balanced diet, protein supplements are a waste of money. Once you are moderately trained you cannot cut and put on mass, putting on mass requires a calorie surplus - yes you NEED lots of carbs to get bigger - where to you think the energy for protein synthesis comes from, cutting requires a calorie deficit.