Good info I think your post was a gem in a thread with a lot of drama. Hands on experience where guys with shit genetics did Best on a simple bro split. All the science and Reddit guys usually say "up the volume you need more more more"." I remember when I first started lifting there were a lot of articles specifically "tips for hardgainer " that were all based simple low volume routines.
Wondering how did you discover to lower protein and add those calories back in from carbs? Trial and error?
So 2 twins with shit genetics...one 400/300/60...one 200/500/60. Equal calories, the second would gain a greater percentage of his weight as lbm in your opinion?
I’m a big advocate of a high protein diet. But I’ve learned that protein is like hormones—too much of a good thing can do more harm than good because my body becomes toxic. Hard gainers don’t have as much muscle mass as easy gainers. This means hardgainers can’t utilize as much protein as easy gainers. The extra protein does not make their muscles bigger or give them additional strength. A hard gainers digestive system becomes overloaded—making them toxic over time which can over work the liver and kidneys, allowing ammonia and other toxic substances to build up in the bloodstream. This can lead to hepatic encephalopathy, a condition marked by a decline in brain and nervous system function. Excessive protein intake can cause severe gas, lethargy, bad breath, constipation, diarrhea, high cholesterol, dehydration and kidney stones.
NOTE: When I forced down too much protein, I gained fat weight, not muscle weight. When I reduced my protein intake from 2 grams of protein per pound of body weight to only 1 gram per pound of body weight, my frequent painful kidney stones left. I haven’t had a kidney stone in 12 years! I don’t have to drink as much fluid to get a pump in the gym. Nor do I have to urinate as often. My endurance in the gym went up due to having extra energy. My brain functions better. I’ve also remained leaner, fuller and get better pumps in the gym by reducing my protein intake and replacing it with some plant based foods like apples.