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. monstermash's Avatar
        monstermash -
        Who's gonna log it?
      1. ppoci's Avatar
        ppoci -
        So what frequency could one employ this method, and respond effectively each time with pounds of more muscle. Are there any documented cases?
      1. superbeast668's Avatar
        superbeast668 -
        Originally Posted by monstermash View Post
        Who's gonna log it?
        May try it on my next cycle... sounds interesting at least
      1. murk01's Avatar
        murk01 -
        Originally Posted by monstermash View Post
        Who's gonna log it?
        Yeh. Has any one every tried this. Sound pretty insane. I want this tested.
      1. murk01's Avatar
        murk01 -
        Originally Posted by monstermash View Post
        Who's gonna log it?
        Yeh. Has any one every tried this. Sound pretty insane. I want this tested.
      1. ToNNNNyT's Avatar
        ToNNNNyT -
        -How much muscle are we talking here?
        -How often could you do this? I mean surely their is a point of diminishing returns.
        -Any examples of people doing it?

        Also on the fruit day it seems like you would take in ALOT of sugar as well.
      1. monstermash's Avatar
        monstermash -
        I'm on a strict recomp or I'd try it myself. If anyone decides to try this and log it, please post link to said log here in this thread. I'm sure it would get a lot of attention and reps for anyone who follows it all the way through (especially with pics for proof).
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        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.
      1. CSOleson's Avatar
        CSOleson -
        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.
        If it sounds too good to be true, it usually is. Plus, the bodies ability to add that much muscle in 10 days is pretty much impossible. I'd love to see someone log this and find out the truth and how each body type actually reacts to this.
      1. Torobestia's Avatar
        Torobestia -
        I've read a few peer reviewed articles on the subject of free amino acids, 100% of which were shared on AM either by Judo or Zir. So consider them the authorities. From what I read, this looks totally unsubstantiated - the main reason is that the free amino acid pool is more or less constant, and whenever the body needs to refresh this it catabolizes muscle. So, perhaps you're adding 5lbs of muscle in 10 days, but you also lost 5lbs of muscle in that same 10days as well, equaling to probably about 0 net gains.

        To be fair, there is a somewhat similar concept which I thought the author was going to talk about dealing with protein sensitivity. Now I have no real concept about this, and I'm sure this is a problem for about a max of 3 active members of AM, which deals with the body's insensitivity to protein. Apparently if you're on gear for so long and eating high protein (1.5-2g/lb) year after year your body's reaction to eating protein (mTOR phosphorylation and subsequent protein synthesis) is diminished. Apparently there's a protocol to address this that involves protein deprivation, although you eat a normal amount of calories and you supplement with something like threonine or theobromine (I don't recall which) for about a week, and you can restore protein sensitivity. I don't recall the protocol that well but it's used by a circle of pro nutritionist on their 250-300lb 8%bf clients.
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        Originally Posted by Torobestia View Post
        the free amino acid pool is more or less constant, and whenever the body needs to refresh this it catabolizes muscle.
        in the absence of other nutrients and caloric sustenance, yes...
        when other macros are in abundance, muscle breakdown for aminos is extremely minute over such a short timespan, if at all.

        So, perhaps you're adding 5lbs of muscle in 10 days, but you also lost 5lbs of muscle in that same 10days as well, equaling to probably about 0 net gains.
        :)
        i think the whole idea of "adding muscle" is not well-understood, as a whole and generally speaking.
        and, i do not pick on you, but - that comment was indicative of the general lack of understanding on how we build muscle, and how hard it TRULY is to add to muscle tissue (not talking glycogen/water etc storage in the body, that gives the APPEARANCE of muscle growth to the inexperienced layman).
      1. aLinux's Avatar
        aLinux -
        Amazing article ! Been waiting for somebody to write about this. Well done :35:
      1. Torobestia's Avatar
        Torobestia -
        Originally Posted by snagencyV2.0 View Post
        in the absence of other nutrients and caloric sustenance, yes...
        when other macros are in abundance, muscle breakdown for aminos is extremely minute over such a short timespan, if at all.


        :)
        i think the whole idea of "adding muscle" is not well-understood, as a whole and generally speaking.
        and, i do not pick on you, but - that comment was indicative of the general lack of understanding on how we build muscle, and how hard it TRULY is to add to muscle tissue (not talking glycogen/water etc storage in the body, that gives the APPEARANCE of muscle growth to the inexperienced layman).
        Agreed.
      1. Callejul's Avatar
        Callejul -
        Is it weird that I have tried this? Not entirely like this but I found if I go one or two days without huge amounts of protein ( small amounts ex 50-100 grams of protein a day.) And then the next day I eat normally, I feel better, stronger, faster. I sometimes just fast one day a week and next day hard and heavy bench pressing with lots of protein. Maybe there is no science to this but I have tried a version of this and I feel it helps a lot.
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        Originally Posted by Callejul View Post
        Maybe there is no science to this but I have tried a version of this and I feel it helps a lot.
        there is indeed science, in regards to drastic shifting of macronutrients and effect on body (not just composition)..
        i am a huge fan of playing with diet, and as well with nutrient timing (wanna start a guaranteed argument?? just mention "nutrient timing" on some forums and see what happens :p)..

        what i have a problem with here, is stating that ANY macro/caloric shifts -- or even black magic vodoo -- are going to add "5lbs of fresh, new muscle", in a ridiculous timespan of 10 days.

        this kind of hyperbole will make even the most basic of sound principles and philosophies, seem foolish.
      1. Torobestia's Avatar
        Torobestia -
        Originally Posted by snagencyV2.0 View Post
        there is indeed science, in regards to drastic shifting of macronutrients and effect on body (not just composition)..
        i am a huge fan of playing with diet, and as well with nutrient timing (wanna start a guaranteed argument?? just mention "nutrient timing" on some forums and see what happens :p)..
        As am I. I think many here dont fool around much with nutrient timing since so many are currently following an IF protocol. I don't know how much you've read on IF, but it increases insulin sensitivity which will make nutrient timing a little less effective (not to mention your eating window is normally much smaller than it is with other diets).
      1. MusclestoGo's Avatar
        MusclestoGo -
        I'm gonna try this
      1. snagencyV2.0's Avatar
        snagencyV2.0 -
        Originally Posted by Torobestia View Post
        As am I. I think many here dont fool around much with nutrient timing since so many are currently following an IF protocol. I don't know how much you've read on IF, but it increases insulin sensitivity which will make nutrient timing a little less effective (not to mention your eating window is normally much smaller than it is with other diets).
        yeah this site has always been pretty receptive to ideas, and not judgemental as some sites can seem to be.
        there are some forums where ppl will get nasty and downright offensive over the NT ideologies..crazy.

        on the flip side (and i'll practice my acceptance here too) -- i personally am not a fan of IF. i know a lot of ppl are HUGE fans and swear by it, and i think that's great, cuz ultimately there are many paths that lead to Rome. we all can find different ways of going about things, and some may work better than others for some, while the same will not work for some others........

        diffrent strokes for diffrent folks.

        (just don't tell me you are gaining 5lbs of muscle in 10 days, or losing 8% bf in 20 days, or any other such nonsensical fairy tale)
        :lol:
      1. 16dawg23's Avatar
        16dawg23 -
        Originally Posted by snagencyV2.0 View Post
        yeah this site has always been pretty receptive to ideas, and not judgemental as some sites can seem to be.
        there are some forums where ppl will get nasty and downright offensive over the NT ideologies..crazy.

        on the flip side (and i'll practice my acceptance here too) -- i personally am not a fan of IF. i know a lot of ppl are HUGE fans and swear by it, and i think that's great, cuz ultimately there are many paths that lead to Rome. we all can find different ways of going about things, and some may work better than others for some, while the same will not work for some others........

        diffrent strokes for diffrent folks.

        (just don't tell me you are gaining 5lbs of muscle in 10 days, or losing 8% bf in 20 days, or any other such nonsensical fairy tale)
        :lol:
        there might be some good info there BUT!!!!YOU CAN NOT GAIN 4-5 LBS OF MUSCLE IN A FEW DAYS!!! YOU CANT GAIN 1LB OF MUSCLE IN A FEW DAYS. THE BODY JUST CAN'T DO IT!! WHEN I HEAR **** LIKE THAT IF FEEL INSULTED AND SO SHOULD ANYONE THE READS **** LIKE THAT.....ANABOLIC MIND SHOULD'NT LET THAT TRASH INFO ON THE SITE
      1. 16dawg23's Avatar
        16dawg23 -
        YOU CAN'T MAKE 4-5 LBS OF MUSCLE IN 10 DAYS!!! THATS TRASH INFO. YOUR INSULTING EVARYONE THAT READS THAT KIND OF STUFF

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