Protein & exercise, man. Protein & exercise.

-Basically, any beginner can make decent gains upon starting a new exercise regimen… it’s actually hard not to. Noob gainz.

-What’s easier than doubling exercise volume? PROTEIN.

Protein Supplementation to Augment the Effects of High Intensity Resistance Training in Untrained Middle-Aged Males: The Randomized Controlled PUSH Trial (Wittke et al., 2017)

Four groups: 1) high intensity training (HIT); HIT + high protein diet (HIT+P) (1.6 g/kg/d); HIT + high volume (HVHIT); and control. Baseline protein intake was ~1.2 g/kg, so it was about a ~33% increase.

Duration: 22 weeks, which is long enough to actually make some measurable noob gainz.

Results:

 

 

Exercise alone (HIT) wasn’t particularly effective but doubling the volume worked.  What’s easier than doubling the volume?  PROTEIN.  Protein is better than doubling the volume for n00b gainz in LBM.

 

 

More gainz in leg & arm muscle mass and strength.  Doubling the volume was slightly better for fat loss. CICO? Energy intake declined slightly in HIT but remained stable in HIT+P & HVHIT.

My take? Protein is way easier than double-volume high intensity training.

 

 

Protein & exercise, man. Protein & exercise.

 

 

 

calories proper

 

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  • Navraj singh

    Great Post! Im a fan of your book and articles…
    Your articles tend to point out Keto isn’t muscle sparring, however I find this helps me with fat loss. My sleep and circadian rhythm is already on point. What diet/macros would you suggest for optimal fat loss and lean muscle gains?
    Thanks!

    • Thanks, Navraj!

      Hard to say — some people do better with low carb, others with low fat (eg, https://www.patreon.com/posts/hunger-free-diet-11595989) — in either case, I’d opt for high(ish) protein & low/no industrial foods.

      • I tend to agree. As long as you have high protein and resistance training you’re good. Carbs or fats are just a matter of preference or adherence, both are almost equally effective.

        I wish people wouldn’t complicate things so much.