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I didn't realise they only trained quads that's very interesting.

I am 35 and train full body, typically i have 20g protein in the morning, 20g before bed and 2 larger meals, lunch and dinner with...

I have a question about the following study from a while ago

https://pubmed.ncbi.nlm.nih.gov/23067428/

They compared 10 grams or protein every 1.5 hours; vs 20 grams every 3 hours; or 40 grams...

I started running in august this year for the first time in my life, i am now running a similar amount of miles and funnily enough a similar pace as you albeit a tiny bit slower, I'm currently...

How much do you weigh? 2000 was my maintenance when i was 140lbs and completely sedentary.

What about if you get more than 1g per lb but its not all quality protein and low in leucine? for example i eat a lot of peanut butter sandwiches and cheese sandwiches. they have around 20g protein...

This^

The worst thing anybody can do is bulk too fast, if you are gaining 0.5lb of muscle per week you are doing insane, that's 24lbs per year, that is a HUGE amount of muscle.

Bottom line is...

Just eat at your old maintenance, even if its slightly lower now you will only be in a small surplus which will be a good thing anyway.

During a cut we usually talk about trying to minimize muscle loss and abandon all hopes of putting on additional muscle and making any significant strength gains. But how does a caloric deficit...

From all the info i have read it seems that most studies show little benefit to more than 0.7 gram per pound of bodyweight for optimal muscle gain. My question is how do lower amounts of protein than...

This has convinced me enough to at least give this low volume idea a go, considering i have not taken more than a few day's off from lifting for around 3 years, if there was a trend for decreased...

That volume study is indeed fascinating, They make a very interesting point that i have never considered previously where they say...

"These results might suggest that, if higher volumes were...

You gotta be completely nuts to consider eating only nuts.

I know IF is supposed to be less optimal for gaining muscle but i enjoy eating with IF as i get to eat bigger more filling meals, I have used it to cut in the past but never to gain muscle, I am 2...

Why does it sound mental to you mate?



I would like to establish why it happens that's the thing.

I don't see how its mental but them im no expert its just that i have never associated...

I have been doing intermittent fasting for a few months now 20 hours fasted with a 4 hour eating window, Everything has gone great, made great progress on all my lifts etc while losing weight, once...

Don't have time to read that now as looks pretty long but having a quick skim it indeed looks very interesting, I think supplementing leucine might be great idea now, I heard it tastes terrible so...

I can't believe there hasn't been a follow up study to test this considering that study is also 4 years old. That would be the biggest game changer i have ever seen in the bodybuilding world. Protein...

Perfect links thanks mate.

A low-protein (6.25 g) mixed macronutrient beverage can be as effective as a high-protein dose (25 g) at stimulating increased MPS rates when supplemented with a high...

Look much better in Avi i would personally cut but that's just me.

Is there anything wrong with having large swings in daily macros? I never eat the same thing every day some days i eat really high fat and low carb, other days i eat high carb, minimum fats, i also...