Protein Loading - AnabolicMinds.com
    • Protein Loading


      by Nick Nilsson Iron Magazine

      Learn how to manipulate your protein intake to literally FORCE your body to add muscle mass. You can gain 4 to 5 pounds of fresh new muscle in only 10 days! Protein intake is absolutely crucial for building muscle mass. It is what muscle tissue is made of. So how can you possibly gain muscle by eating NO protein?

      To help answer this question, we need to first look at a training technique known as carbohydrate or carb-loading. Carb-loading is used primarily by endurance athletes to increase glycogen stores in the muscles beyond what the body will normally store. This increased fuel storage equals greater endurance. This phenomenon is known as “supercompensation” and it is very well documented.

      The basic technique for carb-loading involves first eliminating carbs from the diet for several days while continuing to train hard. Training is then reduced and the athlete eats large amounts of carbs, in effect “loading” the muscles with glycogen (stored carbohydrates). Since the body has been deprived of carbs, it reacts to the extra carbs by greedily holding onto every last one it can. This technique can result in glycogen stores up to 1 1/2 times greater than normal.

      But what does carb-loading have to do with eating no protein and gaining muscle? Everything.

      In the context of supercompensation, imagine the result if you were to remove protein from your diet for a day. Just like with carb-loading, your body will react by greedily holding onto every last bit of protein it can. But here’s the major difference: when accompanied by appropriate training, unlike with carb-loading where the extra carbs are burnt for fuel, you can convince your body to hang onto that extra protein permanently. How does this happen? By using it to build muscle, which is the primary storehouse of protein in your body.

      How To Do It:

      Note: before I tell you exactly how to do it, please keep in mind that I am not a medical doctor or nutritionist. This information is for educational purposes only and you should always consult your physician before making any major changes to your diet.

      The technique consists of 3 phases: lead-up, protein deprivation, and supercompensation. These phases work synergistically to produce the conditions for very quick muscle gain.

      In a nutshell, the lead-up phase consists of your training and diet for the several days before the protein deprivation day. The protein deprivation day is simply a day without protein. The supercompensation phase is the nutrition and training techniques you will use to maximize the rebound off the protein deprivation day.

      I first encountered this technique a number of years ago in the writings of Leo Costa Jr. of Optimum Training Systems. He originated this theory after noting that farmers in Bulgaria would rotate protein in and out of the diets of their livestock to improve the amount and quality of the meat in the animals. He applied this technique to humans and weight training with amazing results!

      Phase 1 – The Lead Up

      There are several ways you can go about leading up to your protein deprivation day.

      The first way is to continue with your regular diet and training right up until the day you do the protein deprivation technique. Take it relatively easy on your training – work hard but don’t push yourself. Take a full day (or two) off training the day before you do the protein starvation day to make sure you’re fully rested.

      The second method involves temporarily restricting your carb intake before the protein deprivation day. (It is important to check with your doctor before restricting carbs in your diet, especially if you’ve never done it before.)

      Basically, during the 3 days leading up to your protein deprivation day, you will keep your carb intake to around 30 to 50 grams per day (don’t change anything else in your diet, just reduce your carb intake).

      Restricting your carbs will deplete your body’s glycogen stores, forcing it to rely more on fat and protein for energy. Remember the example I used in the beginning of the article about carb- loading? In the supercompensation phase, you will see how restricting then reloading your carbs, when properly combined with protein deprivation, can really shock your body into new muscle growth.

      Phase 2 – The Protein Deprivation Day

      This is the day that will set up the supercompensation, muscle-building phase. Essentially, you will be eating only fruit today – nothing else. You will be completely eliminating protein (and fat, incidentally) from your diet. What are the results of this? Your body uses up its protein stores and, just like in carb-loading, this creates an urgent need in your body to store the missing nutrient when it gets it again.

      Eat as much fruit as you want on this day – apples, oranges, strawberries, bananas, whatever. You don’t need to limit your intake at all. As long as you keep eating fruit, your body will use up its protein stores (known as the free amino acid pool) and set up the supercompensation phase. Also, eating only fruit for a day is very cleansing to your body. You may even find this day helps your digestive system function better.

      As far as training goes, you have several options:

      1. You can take a day off training. Depending on how your body reacts to protein deprivation, you may not feel like training at all. This is fine. You’ll still get the effect of the protein deprivation, just not as strongly as if you were training.

      2. Do a normal workout. Train the way you regularly train, treating the day as just another day in your exercise routine. Working out will help to increase the effect of the protein deprivation day by creating an even more urgent need in your body to hold onto protein.

      3. Break it down hard. To maximize the supercompensation effect of the protein deprivation day, train for maximum muscle breakdown. Use heavy, basic exercises and really push yourself, e.g. use exercises such as squats or deadlifts, bench press, bent-over rows, shoulder presses, barbell curls and dips. Training like this on a protein deprivation day will send your body into a panic. It will really be ready to suck up that protein!

      Be very careful when training on the all-fruit day for the first time. You may not have as much strength as you normally would. Be sure to eat a lot of fruit or drink fruit juice immediately after you’ve completed your workout. It is also important to drink a lot of water on this day as your body will be flushing out a lot of toxic byproducts from the system.

      Phase 3 – Supercompensation

      This is the phase you’ve been waiting for. You’ve just finished depriving your body of protein for an entire day and it’s ready to start sucking it up.

      The first day is the most important day. Start your day with a protein shake (if you have that available) immediately upon waking. Every meal you eat today should be very high protein. To maximize the effect of the protein deprivation day, you should try to eat at least 1 gram of protein per pound of bodyweight MINIMUM (i.e. if you weigh 200 pounds, eat 200 grams of protein). If you can eat more, do it.

      Continue eating very high protein meals for the next 3 to 5 days. Your body is in the process of reloading with protein and you want to make sure you give it as much as you possibly can (just like with carb-loading). Your body will be supercompensating for the protein deprivation day by grabbing and holding onto a lot more of this protein than it normally would.

      Now you must train to consolidate into muscle the extra protein your body is holding on to. For best results, you will need to train hard and heavy. Utilize basic exercises such as squats, deadlifts, bench presses, etc. for sets of 6 to 8 reps. Because of the protein deprivation and supercompensation effect, your body will be looking to hold onto a lot more protein, i.e. muscle mass, than usual.

      Now, remember in Phase 1 where I described a restricted carb version of the lead-in phase? Here’s where it really shows its power. Not only are you doing a protein-load in the third phase, you will also be doing a carb-load! What does that mean for you? It means even greater muscle growth.

      When you eat carbs, your body secretes the hormone insulin. Insulin is the body’s major storage hormone. It helps the body store carbs. It helps the body store fat. But, most importantly for us, it also helps the body store protein. By restricting carbs for a few days, you sensitize your body to carbs and insulin.

      Here’s why this is important: you’ve just eliminated protein from your diet for a day and your body is ready to suck up every last bit of protein it can. Now you can also flood it with carbs (and insulin) which your body is now more sensitive to because of your previous carb restriction. The result: your muscles take up even more protein, which means you can gain even more muscle very quickly!

      Conclusion:

      It’s truly amazing what an incredible effect purposefully restricting or removing a major nutrient such as protein (or carbs) can do for muscle growth. Your body is greedy. It doesn’t like to be deprived. By taking something away, you can fool your body into holding onto a whole lot more of it when you bring it back.

      With the techniques described in this article, you can add pounds of new muscle to your body in a very short period of time.

      Source: http://www.ironmagazine.com/2012/how...ng-no-protein/
      Comments 43 Comments
      1. superbot's Avatar
        superbot -
        Would love to see this logged for 8 to 12 weeks.. I bet u would get amazing body recomp from this..
      1. Docmattic's Avatar
        Docmattic -
        Interesting
      1. rambofireball's Avatar
        rambofireball -
        say wwhhhaaatttttt...
        Enticing with the CBL connections... but not hot on the lack of science.

        And 5 lbs of lbm in 10 days? Holy Guacamole.
      1. hugry4more's Avatar
        hugry4more -
        Hmm may try this.. ill post a light if I do
      1. rva's Avatar
        rva -
        Note: before I tell you exactly how to do it, please keep in mind that I am not a medical doctor or nutritionist.

        /end article
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        Originally Posted by superbot View Post
        Would love to see this logged for 8 to 12 weeks.. I bet u would get amazing body recomp from this..
        i would bet otherwise.

        probable body recomp in the wrong direction, over that long a period.

        :)
      1. MusclestoGo's Avatar
        MusclestoGo -
        Originally Posted by snagencyV2.0 View Post
        theoretically, i can see some premise here to short-term composition changes..
        however - just as carb-loading after restrictive period is temporary and illusory, so too would this end result be.

        bottom line: YOU CANNOT ADD 4-5lbs OF FRESH NEW MUSCLE IN 10 DAYS.
        PERIOD.
        now way, no how.
        I've done it… no lie
      1. MusclestoGo's Avatar
        MusclestoGo -
        Originally Posted by monstermash View Post
        Who's gonna log it?
        I'll log it, i've never done one before so i may need some advice, but i'd like to start nxt week!
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        ?
        Originally Posted by MusclestoGo View Post
        I've done it… no lie
        you've added 5lbs of new muscle in 10 days eh?

        how long ago was that, from your current weight of 165?
      1. cabrunner6480's Avatar
        cabrunner6480 -
        This sounds like it should be in the Four Hour Body book! Probably, Tim Ferris will add it to later editions as published fact.
      1. MusclestoGo's Avatar
        MusclestoGo -
        Originally Posted by snagencyV2.0 View Post
        ?

        you've added 5lbs of new muscle in 10 days eh?

        how long ago was that, from your current weight of 165?
        It was last summer, i went from 138 to 150 in about 2 1/2 weeks. Then from 150 to 155 in another week. However, this was first when i learned and applied proper nutrition to my lifting routine so the gains came a lil easier.
      1. MusclestoGo's Avatar
        MusclestoGo -
        Originally Posted by MusclestoGo View Post
        It was last summer, i went from 138 to 150 in about 2 1/2 weeks. Then from 150 to 155 in another week. However, this was first when i learned and applied proper nutrition to my lifting routine so the gains came a lil easier.
        I also have friend who i put on a meal plan, he put 8 lbs on in just under two weeks, and lost 1% body fat… It's possible, sometimes the human body rises above science. But another factor is that were both under twenty yrs of age.
      1. chipsotoole's Avatar
        chipsotoole -
        Not a great idea if you are rolling at the time...Protein is key for aas to bind to and add mass..It is also hard on the liver as you reintro proteins on aas at the high levels. I did it when I was all nat. It kinda works and will pop som striations that u will be happy with but aas is the way to go in BB
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        Originally Posted by MusclestoGo View Post
        he put 8 lbs on in just under two weeks, and lost 1% body fat… It's possible
        no.

        sometimes the human body rises above science
        say what

        But another factor is that were both under twenty yrs of age.
        yes, i would say that is the critical factor in this bedtime story, for sure.




        with age and experience comes an understanding that gaining weight /=/ gaining muscle.
        it's simply not that easy..doesn't work like that.
        sorry man -- the body does not rise above certain scientific principles, as you claim. :)
      1. monstermash's Avatar
        monstermash -
        Originally Posted by 16dawg23 View Post
        YOU CAN'T MAKE 4-5 LBS OF MUSCLE IN 10 DAYS!!! THATS TRASH INFO. YOUR INSULTING EVARYONE THAT READS THAT KIND OF STUFF

        Originally Posted by snagencyV2.0 View Post
        no.

        with age and experience comes an understanding that gaining weight /=/ gaining muscle.
        it's simply not that easy..doesn't work like that.
        sorry man -- the body does not rise above certain scientific principles, as you claim. :)
        I agree with both of you. Never have I never seen anyone gain ONE full pound of MUSCLE in that amount of time .... but with that said. I'd like to see it logged with pics to see the body composition changes, positive or negative.

        Originally Posted by MusclestoGo View Post
        I'll log it, i've never done one before so i may need some advice, but i'd like to start nxt week!
        Will you post before/after pics and get a simple Body fat test before/after? Most gyms offer it for free and some charge a small fee.
      1. ballerj63's Avatar
        ballerj63 -
        Bull****! No way you can add 5 pounds of pure muscle in 10 days. Not even on the most potent anabolic steroid, and especially on what kind of diet they described in the article. Whoever believes in this **** is an idiot just like the person who wrote this article.
      1. xDANNYx's Avatar
        xDANNYx -
        I don't think I would give this a try if you're 10% and under on BF. Looking forward to this being logged though.
      1. bomcgraw's Avatar
        bomcgraw -
        I gained like 6 pounds in 48 hours once but then I went to the bathroom a couple times and it was gone lol. That was a great Thanksgiving. 5 pounds of muscle? No sir.
      1. MusclestoGo's Avatar
        MusclestoGo -
        Will you post before/after pics and get a simple Body fat test before/after? Most gyms offer it for free and some charge a small fee.[/QUOTE]

        Sure, my gym has one of the bf calculators your hold in your hand.. is that good?
      1. MusclestoGo's Avatar
        MusclestoGo -
        Originally Posted by snagencyV2.0 View Post
        no.

        yes, i would say that is the critical factor in this bedtime story, for sure.

        with age and experience comes an understanding that gaining weight /=/ gaining muscle.
        it's simply not that easy..doesn't work like that.
        sorry man -- the body does not rise above certain scientific principles, as you claim. :)
        I do agree with what your saying, and i'm not saying that the weight we put on was all muscle… but bedtime story or not we did, unfortunately all i have to back it up is my word.

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