NOT EATING protein so you can build more muscle or preserve muscle, while also losing body fat. This very important topic obviously affects anyone who is trying build muscle,... whether you’re man or women. But it also affects older people, 50+ who want to preserve muscle size as they age, which is ironically, a major cause of aging and death - muscle loss! In fact, this is why they give AIDs patients lots of steroids and testosterone, to help bulk up in muscle, so when or IF they do get sick due to an infection or illness and quickly lose a ton of muscle, there is a “safety net”.
also read in hindi HOW TO LOSE BELLY FAT
Eat More Protein To Gain More Muscle
The reason for the increase in protein consumption is because when you increase protein intake, there’s an increase in protein synthesis, leading to higher “nitrogen retention”, which will ultimately lead to MORE muscle and LESS body fat. At one point, at a body weight of 200 lbs, I was eating 600 GRAMS of protein! A lot of it was with protein supplements, powders and shakes, since I just couldn’t chew that much real food.
End Result = NO Extra Muscle! How Much Protein Do You REALLY Need?
Just keep in mind that the time you’re growing the most is when you’re a baby, right?... and mother’s milk is only 5% protein. It’s mainly carbs (sugars) and fat.
IF you’re working out really hard 2-3 hours daily, taking LOTS of steroids and are in your 20’s when you CAN absorb more protein correctly, then you can do about 1.5 grams at the MAXIMUM and thus, if 200 lbs, you can eat about 300 grams of protein. Why You Should Eat NO Protein!
Now, there are lots of problems with eating so much protein, but the one main topic is that the more protein you eat, the faster is also oxidizes and thus, BREAKS DOWN faster.
So, the “experts” will say “more protein increases protein synthesis” and yes it does, but for about 48-72 hours, before your body ADAPTS and it increases protein oxidation, which means it BREAKS DOWN faster and thus, protein synthesis DECREASES!!! Hence, the OPPOSITE happens! You start to LOSE muscle.
So what’s the solution? “Protein Cycling/Fasting”
You need to protein cycle by actually having one day a week with NO protein. You can call it “protein fasting”
And trust, you are NOT going to “lose” muscle. In fact, you’ll GAIN muscle… IF you do it correctly.
So, how do you protein cycle, not eat any protein for 24 hours and actually INCREASE muscle and burn more fat and most importantly, improve your hormones?
What You Should Do
Sundays, I eat no protein. You can pick any ONE day out of the week, I just pick Sundays.Monday, my body is now super sensitive to protein since it’s gone without for 24 hours. So Monday and Tuesday, I have 150 grams of protein.
Thus, your weight (200 lbs for me) x 0.75 = 150 grams. Then Wednesday and Thursday, I increase it by 25% to 200 grams.
Finally, Friday and Saturday I again increase it by 25% since body has adapted again and this time I take in 250 grams. Every time my body adapted in about 48 hours, I again increased it to continue the additional protein synthesis. Then as my body adapts again, Sunday I trick it and do no protein…. A “protein fast”
The Benefits : Your body continually increases protein synthesis every 48 hours, which leads to more muscle. This prevents your body from adapting and increasing protein oxidation, which can lead to muscle loss.
And MOST importantly, all of this works because it helps optimize your hormones by lowering cortisol and other stress hormones … and by increasing muscle building hormones such as testosterone, IGF, Gh, Insulin, thyroid and so forth.
Of course, this “protein fasting” also has many health benefits such as a reduction in inflammation, which means more muscle, less joint pain and faster fat loss.
Ways To Build Muscle
4 Primary Ingredients For Building Muscle
Ingredient 1 - HORMONES
Before anything can be said and done, you must have the right hormones for building muscle. They need to be optimized.
We all have different genetics and please don’t compare yourself to someone else who might have great genetics and then think there’s something wrong with you.
Just as someone who is a genius and has a high IQ, some people are just born with lots of muscle cells and the perfect hormones for building muscle and losing fat.
If you don’t optimize your hormones, anything else you do will NOT work and it’ll be a waste of effort, time and money.
In fact, the right hormonal environment will make you grow muscle without doing anything - no exercise, diets or supplements.
And, this is exactly what happens when you hit puberty and all of a sudden you start getting muscular, leaner, more aggressive, hornier, etc. It’s ALL about the hormones.
Ingredient 2 - EXERCISE
In order for muscle to grow, it FIRST needs to be “stimulated” and that requires exercise. The correct form of exercise ALSO produces important hormones and growth factors, that will build muscle.
And in order to do this, you need to lift weights.
Now, this can be with dumbbells, barbells, cables, machines or your own bodyweight. It doesn’t matter.
now that you’ve stimulated the muscle, have produced the right hormones, it’s time to FEED your muscles.
Ingredient 3 - DIET
If you don’t feed your muscles, the workouts will cause you to LOSE muscle.
In fact, this is what happened to me when I first started. I thought I’d lift weights to make my muscles grow and then eat less food to lose fat.
But all I did was get smaller and weaker. I was like anorexic.
However, you don’t need that much extra food. Increase your calories by about 250-500 daily and see how you look and feel after a month. If you’re not getting fat, then good. If you are, lower the calories a little.
This has to do with YOUR body, so listen to it, pay attention.
Ingredient 4 - REST
Now that you’ve stimulate and fed the muscle, you need to REST it. Just like a baby, you need your rest to grow.
As far as sleep, get as much as you need. Some need 6 hours and some need 9. Go to bed before midnight and wake up naturally.