This study aimed to compare the effects of two different diets on strength and size gains in one individual over two separate 4-week periods. The first diet was a “High Carb/Low Fat Diet” consisting of oats, wheat, starches, lean meats, and various fruits/vegetables with limited amounts of mono/polyunsaturated fats and fish oil supplements. The second diet was a “High Fat, Low Carb Diet” including olive oil, red meat, fatty fishes, eggs, seeds and nuts, cruciferous veggies, and Greek yogurts with added probiotics. The workout regimen remained consistent throughout both testing cycles, focusing on compound lifts such as the deadlift, squat, and bench press. Data collected included maximum repetitions achieved for different weight loads at the end of each cycle. The results showed a 74% increase in strength and a 7% increase in body weight with the High Fat Diet compared to an 11% increase in strength and a 2% increase in body weight with the Low Fat Diet.
This study aimed to explore the body’s adaptability and response to different diets in terms of strength and size gains. The impact of dietary fat on testosterone levels and muscle building effects has been previously documented. Therefore, the hypothesis was that a diet higher in dietary fat would lead to increased testosterone levels, potentially resulting in significant improvements in muscle mass and strength compared to a low-fat diet. BIOL 2320 Week 3 The Scientific Method
Methods and Materials:
Data collection involved the use of an Excel spreadsheet accessible via a mobile app and PC. Workouts were organized, recording the type of exercise, weight used for each set, and the number of repetitions achieved. Body weight was measured before breakfast each week. Organic or grass-fed food options were chosen to ensure quality control. Standard Olympic-size weight equipment was used, with incremental weight increases each week for deadlifts, squats, and bench press.
Results and Conclusion:
The study’s results support the hypothesis that a high-fat/low-carb diet leads to significant increases in strength and weight compared to a low-fat/high-carb diet. Therefore, it can be concluded that the high-fat diet had a more pronounced effect on the subject’s muscle mass and strength.
Kluwer, W. (2020). Low-fat diet linked to lower testosterone levels in men. EurekAlert!
Griggs, R. C., Kingston, W., Jozefowicz, R. F., Forbes, G., & Halliday, D. (1985). Effect of testosterone on muscle mass and muscle protein synthesis. Journal of applied physiology (Bethesda, Md. : 1985). https://pubmed.ncbi.nlm.nih.gov/2917954/.