This is not an advisable advice. First of all there is no studies that suggest you pack on more muscle through eating more protein. The body can only absorb X amount of protein, so there is no benifit to eating more protein. In fact too much protein can make the kidneys have to work harder and in term can lead to kidney damage and proteinuria. So be mindfull of this when trying this idea out yourself. Not to mention it is hard to consume your calories on a bulk if it's mostly protein and also expensive and hard to digest. Just eat a balanced diet of proteins/carbs/fats in a slight surplus and you will also gain 10lbs. Remember it is a lifestyle, not a sprint. There is no evidence that you gained 10lbs of lean muscle tissue anyway. Most often it is a combination of muscle tissue, bodyfat, glycogen, water retention, sodium etc. On a bulk your body is not so dependant on protein, however going into a cut it is adviced to eat 1lbs per lbs of bodyweight to avoid muscle breakdowns while being in a deficit. Carbs will help fuel energy for your gym sessions and fats will help your testosterone levels, which is also extremely important for muscle building, fat loss and overall health and mood.
There are numerous studies indicating that higher protein intake can support muscle protein synthesis and muscle growth, particularly in individuals engaging in resistance training. While protein alone doesn’t guarantee muscle gain, studies show that increasing protein intake beyond the RDA (up to 1.6-2.2 g/kg of body weight) helps optimize muscle gain when paired with strength training Clarification**: It’s important to note that while excessive protein intake above certain thresholds (like 3g/kg) may not provide additional benefits, adequate protein intake is essential for supporting muscle growth. "The body can only absorb X amount of protein, so there is no benefit to eating more protein." Objection: This statement is somewhat misleading. While it's true that muscle protein synthesis has a limit per meal (about 20-40g depending on the individual), the body can absorb and process protein continuously throughout the day. Even though muscle growth may not increase beyond a certain intake per meal, the body can use excess protein for other functions such as energy production, enzyme synthesis, and tissue repair. Clarification: Rather than focusing on "absorption," it’s more about how much protein the body can utilize for muscle growth per meal and over the day. Research shows that protein intakes as high as 3 g/kg or more do not pose significant health risks in healthy, active individuals. Studies have demonstrated that kidneys and liver function remain normal even with very high protein consumption, provided there are no pre-existing conditions. -A 2018 study by Antonio et al. explored the effects of very high protein intake (up to 3.4 g/kg) in resistance-trained individuals. They found no negative effects on body composition or health markers, and participants still gained muscle while losing fat, even at this high protein level. -Some studies have shown that very high protein intake can help preserve lean body mass while dieting. A 2020 study by Longland et al. found that high-protein diets (around 2.4 g/kg) helped maintain muscle mass during a caloric deficit. While they didn’t test 3 g/kg, it suggests that higher intakes could be beneficial for those aiming to lose fat while preserving muscle.
Oh bro you got played hard brother. No eating a lot of protein is not kidney damaging, these has been deproven for a while now. When your kidneys are damaged eating a lot of protein is not a good idea yes, however high protein does not cause liver issues whats so ever. And yes obvidously there are no studies feeding bodybuilder 1.5g or more protein because you would never find serious lifters that would be willing to go into the control group and eat only 1g x lbs or even less. No one in their right mind would do that lol. All these "studies" are performed on newbies and beginners that grow anyways and don't have much muscle to begin with. There are 10.000s of real life "studies" performed on bodybuilder over the last decades and you'll find very few that undereat protein, I wonder why lol?!
@@lars.langen The liver is not the kidney, so you why are you even mentioning the liver. Two seperate organs. High protein can lead to high kidney numbers and proteinuia in which your body begins to flush out protein in your urine, cause it can't absord protein anymore. So there is a correlation. I know this because my own doctor adviced me to lower my protein intake after my latest blood test, because I had elevated kidney numbers. For me it turned out, that there was no issue or concern, but obviously I was still told that it can lead to kidney damage. So the fact that you will try to say doctors "played me" is enough for me to know, you ain't got a clue what you are talking about. I never said you could under eat proteins and gain muscles, what I meant is that there is no science behind your claim that 1.5 yeilds more muscle building. The 0.8-1g pr lbs is totally fine and what most naturally bodybuilders get, because they also need fats and carbs in their macros. You are not a natural bodybuilder, so what would you honestly know about it? I've been eating 0.8 protein during my time as a bodybuilder and I have packed on roughly 20lbs of actual natural muscles, with all it takes, the slow lean bulk face, the maintance face and the cut faces. But you do you, you are ruining your body anyway with all the gear, so have at it with the protein, but you got zero studies or science to back your claim up here.
@@RoyalBaron001 This is unfortunately falty and you seem to confuse some things. First of all, I never said no protein can lead to muscle building, I said that the recommened 0.8-1lbs will give you just as much muscle building potential as going above. There is no studies to suggest otherwise. There's that. Furthermore protein in itself does not yield energy, I don't know where you got that idea from, nor does it yield "tissue repair", it is the magnesium, zinc etc that yields tissue repair, testosterone, cortisol etc. Magnesium, Zinc, Creatinine etc. that's our micronutrients and they are called minerals like the various kinds of vitamins and are found in most macro sources, so you can eat your vegetables, fruits, fats and carbs and get the same benifits as you claim protein gives. In fact you cover your micronutrientneeds much better with a balance diet instead of a protein heavy diet which will lack important micronutrients. Furthermore proteins are not just proteins, there are different sorts of proteins and therefore as I said the tissue repair, muscle repair, energy restortion etc. stems from the minerals in the food, not the protein, ie red meat is a better source of protein than chicken and especially protein powder, which is overrated. Now in term of protein synthesis it does not work the way you think. Protein synthesis is not the same as protein distribution and there is no such thing as an "enzyme synthesis" in bodybuilding or the human anatomy, you are mistaking words or simply trying to sound smart. There are enzymes yes, but they are essentially a branch of proteins, they do not synthessie on their own. What are you even talking about when you say enzyme synthesis? There are also no studies that suggest you need x amount of protein in a meal as long as you get some protein in your meal to start the synthesis, 30g or 10g makes no difference, the overall intake makes the difference. There might be studies that suggest benifits of 30g or more, but they don't on the other hand advice against less or show less benifits for eating less. Think about that for a second. The overall intake is what is what is of importance, not the meal amount, the reason being that the body normally takes around 8-10 hours to break down the proteins, so every time you eat a meal you are basically already in protein synthesis. You can like it or not, but too much protein intake can lead to elevated kidney numbers, potentially proteinuria and in worst case kidney damage, but so can the steroids this guy in the video is taking. The study you posted do not look at actual medically potentially damages to the organs and they are not MD doctors. Now the reason there is no overall benifit to eating above 1g x lbs of body weight is that if you eat a high amount of protein your body simply flushes what can't be absorbed out when you pee. There is nothing you can do about it. It is our bodily anatomy and how the body works, just like you can't overfill a car with gasoline. Hope this helps. Take care.
That sounds easy, but it's actually very hard to achieve. For a 200 lb person to consume 300 grams of protein, it would likely require more than 3,000 calories-maybe even more than I've estimated. Personally, I'm trying to cut and I consume around 2,500 calories and 130 grams of protein daily, eating foods like ham, meat, eggs, prawns, protein drinks, and protein bars, and I still find it difficult to reach my protein goals. How can we consume so much protein while trying to cut?
cap i hit 300-350 on 2500cals here is a example of a day for me. Breakfast: 114g of protein 746cals -500g of greek yogurt oikos pro vanilla 67.5g protein 470cals -70g of raw whey 56g of protein 274 cals -1 tbsp of peanut butter 4g of protein 95cals Lunch: 94g protein 933cals -454g of 93/7 Ground Turkey 88g of protein 640 cals -Onion + Bellpepper + Tomat + Pork Fat = 300 cals 10g of protein Dinner: 102g of protein 841 cala -454g of 96/4 Ground Beef 96g of protein 560cals -Onion + Tomato+ Cucumber + Parsley + Pork Fat (1 tbsp) 8g of protein 281cals Total: -310g of protein. -2520cals.
Alright, so I know it's quite a lot but that's why the eating part is hardest job when it comes to building muscle. 130g protein is faar too little. I don't know how much you way but I assume not 100lbs probably nor even 130lbs right? Specially in a diet you want to consume more protein to protect your muscle so you retain muscle and lose body fat and not vice versa. Let's break it down. 1g protein = 4,1 calories (btw. roughly 30% of calories consumed in protein are converted into heath right away, also helps you to create the deficit, but we go with 4,1 cals x g for now. 300g protein = round about 1200 calories. That means you still have 1300 calories left to fill up with carbs and fats. Fats I'd keep lower and focus on essential fats only, so let's say that's another 30g. 30g fats x 9,3 calories = roughly 280 calories. That leaves you with 900 calories left, devided by 4,1 cals x g carb leaves you with 220g carbs. so your 2500 cals are 300g p, 30g f, and 220g c. I hope that helps and makes sense brother. Let's get peeled!
@@lars.langen I also advice against this advice. You need a fat intake of at least 40-60g, but on a deficit shoot for an even higher fat intake. The reason it is especially important to not have a too low fat intake is that fats are what helps produce our testosterone levels. If you go on a low fat diet on a cut you riske the chance of bombing your testosterone levels and that is neither good for your ability to contain muscle tissue nor is it good for your mental health. Eat your fats people. Fats are not the enemy. This advice is mostly for natural lifters, if you are on PEDS your testosterone levels are bombed either way as soon as you stop taking your PEDs. You need to be transparent to your viewers, cause some of them might not be taking steroids and you are doing them a huge disadvantage to follow your advices.
@@KasperK-su9oz Nope only must cover your essential fats needs. If your so horny on science you should know Mike Israetel is talking about it as well. All jokes aside though I think it's awesome you learn so much, however there's a big difference between "studies" and books and real life experience. When you do things yourself you'll realize very fast that most "studies" don't apply in real life application. This is why the greatest coaches in the world like a Hany, a Milos, a Matt, a Phil etc. have 100+ years coaching experience and coached over 10.000 competiors combined. No study ever will come close to giving similar insights as their commulitive knowledge and experience
This is not an advisable advice. First of all there is no studies that suggest you pack on more muscle through eating more protein. The body can only absorb X amount of protein, so there is no benifit to eating more protein. In fact too much protein can make the kidneys have to work harder and in term can lead to kidney damage and proteinuria. So be mindfull of this when trying this idea out yourself. Not to mention it is hard to consume your calories on a bulk if it's mostly protein and also expensive and hard to digest. Just eat a balanced diet of proteins/carbs/fats in a slight surplus and you will also gain 10lbs. Remember it is a lifestyle, not a sprint. There is no evidence that you gained 10lbs of lean muscle tissue anyway. Most often it is a combination of muscle tissue, bodyfat, glycogen, water retention, sodium etc. On a bulk your body is not so dependant on protein, however going into a cut it is adviced to eat 1lbs per lbs of bodyweight to avoid muscle breakdowns while being in a deficit. Carbs will help fuel energy for your gym sessions and fats will help your testosterone levels, which is also extremely important for muscle building, fat loss and overall health and mood.
There are numerous studies indicating that higher protein intake can support muscle protein synthesis and muscle growth, particularly in individuals engaging in resistance training. While protein alone doesn’t guarantee muscle gain, studies show that increasing protein intake beyond the RDA (up to 1.6-2.2 g/kg of body weight) helps optimize muscle gain when paired with strength training Clarification**: It’s important to note that while excessive protein intake above certain thresholds (like 3g/kg) may not provide additional benefits, adequate protein intake is essential for supporting muscle growth.
"The body can only absorb X amount of protein, so there is no benefit to eating more protein."
Objection: This statement is somewhat misleading. While it's true that muscle protein synthesis has a limit per meal (about 20-40g depending on the individual), the body can absorb and process protein continuously throughout the day. Even though muscle growth may not increase beyond a certain intake per meal, the body can use excess protein for other functions such as energy production, enzyme synthesis, and tissue repair.
Clarification: Rather than focusing on "absorption," it’s more about how much protein the body can utilize for muscle growth per meal and over the day.
Research shows that protein intakes as high as 3 g/kg or more do not pose significant health risks in healthy, active individuals. Studies have demonstrated that kidneys and liver function remain normal even with very high protein consumption, provided there are no pre-existing conditions.
-A 2018 study by Antonio et al. explored the effects of very high protein intake (up to 3.4 g/kg) in resistance-trained individuals. They found no negative effects on body composition or health markers, and participants still gained muscle while losing fat, even at this high protein level.
-Some studies have shown that very high protein intake can help preserve lean body mass while dieting. A 2020 study by Longland et al. found that high-protein diets (around 2.4 g/kg) helped maintain muscle mass during a caloric deficit. While they didn’t test 3 g/kg, it suggests that higher intakes could be beneficial for those aiming to lose fat while preserving muscle.
Oh bro you got played hard brother. No eating a lot of protein is not kidney damaging, these has been deproven for a while now. When your kidneys are damaged eating a lot of protein is not a good idea yes, however high protein does not cause liver issues whats so ever.
And yes obvidously there are no studies feeding bodybuilder 1.5g or more protein because you would never find serious lifters that would be willing to go into the control group and eat only 1g x lbs or even less. No one in their right mind would do that lol.
All these "studies" are performed on newbies and beginners that grow anyways and don't have much muscle to begin with.
There are 10.000s of real life "studies" performed on bodybuilder over the last decades and you'll find very few that undereat protein, I wonder why lol?!
@@RoyalBaron001 Great comment brother, nailing it champ!
@@lars.langen The liver is not the kidney, so you why are you even mentioning the liver. Two seperate organs. High protein can lead to high kidney numbers and proteinuia in which your body begins to flush out protein in your urine, cause it can't absord protein anymore. So there is a correlation. I know this because my own doctor adviced me to lower my protein intake after my latest blood test, because I had elevated kidney numbers. For me it turned out, that there was no issue or concern, but obviously I was still told that it can lead to kidney damage. So the fact that you will try to say doctors "played me" is enough for me to know, you ain't got a clue what you are talking about.
I never said you could under eat proteins and gain muscles, what I meant is that there is no science behind your claim that 1.5 yeilds more muscle building. The 0.8-1g pr lbs is totally fine and what most naturally bodybuilders get, because they also need fats and carbs in their macros. You are not a natural bodybuilder, so what would you honestly know about it? I've been eating 0.8 protein during my time as a bodybuilder and I have packed on roughly 20lbs of actual natural muscles, with all it takes, the slow lean bulk face, the maintance face and the cut faces. But you do you, you are ruining your body anyway with all the gear, so have at it with the protein, but you got zero studies or science to back your claim up here.
@@RoyalBaron001 This is unfortunately falty and you seem to confuse some things. First of all, I never said no protein can lead to muscle building, I said that the recommened 0.8-1lbs will give you just as much muscle building potential as going above. There is no studies to suggest otherwise. There's that. Furthermore protein in itself does not yield energy, I don't know where you got that idea from, nor does it yield "tissue repair", it is the magnesium, zinc etc that yields tissue repair, testosterone, cortisol etc. Magnesium, Zinc, Creatinine etc. that's our micronutrients and they are called minerals like the various kinds of vitamins and are found in most macro sources, so you can eat your vegetables, fruits, fats and carbs and get the same benifits as you claim protein gives. In fact you cover your micronutrientneeds much better with a balance diet instead of a protein heavy diet which will lack important micronutrients. Furthermore proteins are not just proteins, there are different sorts of proteins and therefore as I said the tissue repair, muscle repair, energy restortion etc. stems from the minerals in the food, not the protein, ie red meat is a better source of protein than chicken and especially protein powder, which is overrated. Now in term of protein synthesis it does not work the way you think. Protein synthesis is not the same as protein distribution and there is no such thing as an "enzyme synthesis" in bodybuilding or the human anatomy, you are mistaking words or simply trying to sound smart. There are enzymes yes, but they are essentially a branch of proteins, they do not synthessie on their own. What are you even talking about when you say enzyme synthesis?
There are also no studies that suggest you need x amount of protein in a meal as long as you get some protein in your meal to start the synthesis, 30g or 10g makes no difference, the overall intake makes the difference. There might be studies that suggest benifits of 30g or more, but they don't on the other hand advice against less or show less benifits for eating less. Think about that for a second. The overall intake is what is what is of importance, not the meal amount, the reason being that the body normally takes around 8-10 hours to break down the proteins, so every time you eat a meal you are basically already in protein synthesis.
You can like it or not, but too much protein intake can lead to elevated kidney numbers, potentially proteinuria and in worst case kidney damage, but so can the steroids this guy in the video is taking. The study you posted do not look at actual medically potentially damages to the organs and they are not MD doctors. Now the reason there is no overall benifit to eating above 1g x lbs of body weight is that if you eat a high amount of protein your body simply flushes what can't be absorbed out when you pee. There is nothing you can do about it. It is our bodily anatomy and how the body works, just like you can't overfill a car with gasoline. Hope this helps. Take care.
That sounds easy, but it's actually very hard to achieve. For a 200 lb person to consume 300 grams of protein, it would likely require more than 3,000 calories-maybe even more than I've estimated. Personally, I'm trying to cut and I consume around 2,500 calories and 130 grams of protein daily, eating foods like ham, meat, eggs, prawns, protein drinks, and protein bars, and I still find it difficult to reach my protein goals. How can we consume so much protein while trying to cut?
cap i hit 300-350 on 2500cals here is a example of a day for me.
Breakfast: 114g of protein 746cals
-500g of greek yogurt oikos pro vanilla 67.5g protein 470cals
-70g of raw whey 56g of protein 274 cals
-1 tbsp of peanut butter 4g of protein 95cals
Lunch: 94g protein 933cals
-454g of 93/7 Ground Turkey 88g of protein 640 cals
-Onion + Bellpepper + Tomat + Pork Fat = 300 cals 10g of protein
Dinner: 102g of protein 841 cala
-454g of 96/4 Ground Beef 96g of protein 560cals
-Onion + Tomato+ Cucumber + Parsley + Pork Fat (1 tbsp) 8g of protein 281cals
Total:
-310g of protein.
-2520cals.
@@coby_1337 Awsome insights brother thank you for sharing!
Alright, so I know it's quite a lot but that's why the eating part is hardest job when it comes to building muscle.
130g protein is faar too little. I don't know how much you way but I assume not 100lbs probably nor even 130lbs right?
Specially in a diet you want to consume more protein to protect your muscle so you retain muscle and lose body fat and not vice versa.
Let's break it down. 1g protein = 4,1 calories (btw. roughly 30% of calories consumed in protein are converted into heath right away, also helps you to create the deficit, but we go with 4,1 cals x g for now.
300g protein = round about 1200 calories. That means you still have 1300 calories left to fill up with carbs and fats. Fats I'd keep lower and focus on essential fats only, so let's say that's another 30g. 30g fats x 9,3 calories = roughly 280 calories. That leaves you with 900 calories left, devided by 4,1 cals x g carb leaves you with 220g carbs.
so your 2500 cals are 300g p, 30g f, and 220g c.
I hope that helps and makes sense brother.
Let's get peeled!
@@lars.langen I also advice against this advice. You need a fat intake of at least 40-60g, but on a deficit shoot for an even higher fat intake. The reason it is especially important to not have a too low fat intake is that fats are what helps produce our testosterone levels. If you go on a low fat diet on a cut you riske the chance of bombing your testosterone levels and that is neither good for your ability to contain muscle tissue nor is it good for your mental health. Eat your fats people. Fats are not the enemy. This advice is mostly for natural lifters, if you are on PEDS your testosterone levels are bombed either way as soon as you stop taking your PEDs. You need to be transparent to your viewers, cause some of them might not be taking steroids and you are doing them a huge disadvantage to follow your advices.
@@KasperK-su9oz Nope only must cover your essential fats needs. If your so horny on science you should know Mike Israetel is talking about it as well.
All jokes aside though I think it's awesome you learn so much, however there's a big difference between "studies" and books and real life experience. When you do things yourself you'll realize very fast that most "studies" don't apply in real life application.
This is why the greatest coaches in the world like a Hany, a Milos, a Matt, a Phil etc. have 100+ years coaching experience and coached over 10.000 competiors combined. No study ever will come close to giving similar insights as their commulitive knowledge and experience