Download PDF by Brad Pilon: How Much Protein?

By Brad Pilon

Almost all these exceptions are humans instead of items. Brad Pilon is such an exception. I’d by no means taken any critical curiosity within the man until eventually quite lately while I unintentionally came upon a few costs on his book on protein, which me adequate to shop for his publication How a lot Protein? In it he cites a lot of an identical learn I did in my article on protein necessities for bodybuilders and got here to pretty well an analogous conclusions. in contrast to most folks, he additionally analyzed the examine in adequate aspect to work out that the hype on work out food is usually in response to the inaccurate type of experiences and that protein wishes really reduce with education age. He additionally inspired me together with his real looking perspectives, his point of view at the distinction among usual and PED utilizing bodybuilders and for given that it’s thoroughly nonsensical to base your macronutrient specifications off a percent of your overall caloric consumption.

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The group getting the highest dose of testosterone gained 16 pounds of fat free mass in 20 weeks without any exercise. 5 pounds of fat free mass in 5 months. Therefore, in these studies on steroids, as long as testosterone levels are elevated, men can gain muscle while eating typical amounts of protein. In both of these studies, slightly above average protein intake in the 70-120 gram range (depending on bodyweight) was enough to allow for very large increases in lean mass. From
was enough

According to the current fitness industry dogma, this amount of protein is probably 3 times lower than the amount of protein needed for building muscle. At the end of the study, the subject working out 3 times per week maintained their body weight, while the group that was not lifting weights lost about 7 53 pounds. This type of weight loss is very typical with this disease (to be clear, a low protein diet alone will not cause this kind of rapid weight loss). The group lifting weights also saw increases in muscle strength and muscle size.

So the study design ended up looking like this: * Group 1: VEGETERIAN + NO CREATINE * Group 2: VEGETARIAN + CREATINE * Group 3: NON-VEGETARIAN + NO CREATINE * Group 4: NON-VEGETARIAN + CREATINE By the end of this study all four groups had gained similar amounts of lean mass (between roughly 2-5 pounds, the exact amount we would expect from a resistance training program of this length). The only group that was significantly different was the vegetarian plus creatine group, who gained slightly more muscle than the non-vegetarian plus creatine group.

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