Very good post.Couple things about calories in food. Bomb calorimetry is how calories in food are determined. A bomb calorimeter measures the amount of heat generated by heating a substance until it is ash and no longer produces heat. A piece of wood has calories by bomb calorimetry. Calories in food have nothing to do with biochemistry. A calorie is not a calorie or we could eat like termites. About protein; Protein is thermogenic. Quoting from Preddon-Jones et al., The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S, There are 3 areas that contribute:
"1) increased satiety—protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions; 2) increased thermogenesis—higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and 3) maintenance or accretion of fat-free mass—in some individuals, a moderately higher protein diet may provide a simulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile."
Geeking out asside, any time I, or any of my BBing friends, especially in prep, have upped protein into the zone Luki describes I see leaning and increased or at least maintenance of muscle mass. It works. It's expensive. It's hard to put down the pie hole for some people.
Looking at studies, there seems to be almost zero adverse outcomes a surplus of protein.
The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative ReviewCompared to investigations on hypocaloric diets, the effects of chronic overfeeding have been less studied. It has been posited that consuming calories in excess of daily caloric requirements will result in a gain in body weight and in particular fat ...www.ncbi.nlm.nih.gov
I just found this study today and it’s super interesting. People partaking in resistance training all lost fat AND gained muscle in a calorie surplus. Almost in a linear manner, the more they are protein the better. Even in the 800 calorie surplus group in the charts at the bottom, they lost fat.
Why are there people pushing more moderate protein diets or higher carb?
Yeah that guy was huuuuggeeee but unfortunately for him he was also very tall, no?This pro says at his peak he was drinking 1kg of whey protein a day. So at least 800 grams of protein a day just from shakes. If we are to believe him but when you saw him he was quite the animal at like 330lbs off season so guys didn't question it mostly lol. And he did pick up jugs at a pace equal to about 1kg a day from my friends supplement shop. He did do like around 10 grams of gear a week. It's things like this that always made me try to eat say 400 grams and couldn't even do that consitently.
Best coach in our country has top athletes on roughly 1g / lb of protein. 6ft1 140kg athlete and leanAll these low protein dudes don't grow, and they keep size at best
if you want to grow, the fastest way to do this is high proteins, if you already have the size you can eat much less and keep what you already have
Curious, how tall are you?Very good post.
I'm much smaller than most 185 lean, but I also get about 340-300 per day towards my 3100 daily intake. That's a maintenance of 17x bw in calories which I think is pretty good considering I do low volume training, am not active, and feel like I have a slower metabolism. I always assumed that a high protein intake allows me to eat a good amount, not be hungry, and maintain weight.
He also trained 7 days a week and often two times a day. He over did everything except rest.This pro says at his peak he was drinking 1kg of whey protein a day. So at least 800 grams of protein a day just from shakes. If we are to believe him but when you saw him he was quite the animal at like 330lbs off season so guys didn't question it mostly lol. And he did pick up jugs at a pace equal to about 1kg a day from my friends supplement shop. He did do like around 10 grams of gear a week. It's things like this that always made me try to eat say 400 grams and couldn't even do that consitently.
Converted to fat.
I know bodybuilding isn't a healthy sport but is it even possible to keep kidneys in an "oke" state at that amount of protein?A few years ago I talked to Eddie Moyzan (a very friendly and nice guy in general) and he advised me to increase my protein to 800g a day - he told me that at the peak of his career he ate 1000g of protein a day