1HP
Well-known member
Opinions on this approach? (Comparison to a conventional scheme included):
Scenario Comparison for Body Composition
1) Even macro split (35P / 35C / 30F, protein all day)
Pros
• Constant amino acid availability → minimal muscle breakdown.
• Frequent protein → keeps mTOR “topped up,” supports MPS at multiple meals.
• Stable energy across the day.
Cons
• FGF21 low most of the time → less metabolic boost.
• Insulin sensitivity gains weaker.
• In slight deficit, constant protein protects muscle but doesn’t give the metabolic flexibility edge.
Net: Solid for lean mass preservation, but fat loss slower.
⸻
Scenario 2 — Protein restriction until post-workout (≈60% protein / 20% carbs / 20% fat overall; fruit AM/PM, protein clustered post-workout & dinner)
Pros
• FGF21 upregulated → ~20% higher energy expenditure, improved insulin sensitivity, stronger nutrient partitioning.
• Higher carb intake pre-workout (fruit/glucose) not only stimulates FGF21 further but also provides a protein-sparing effect: glucose availability means the liver doesn’t need to convert muscle-derived amino acids (via alanine) into glucose for fuel during the low-protein workout window.
• Carbs + FGF21 make muscle highly insulin-sensitive → post-WO protein more anabolic per gram.
• Large evening protein bolus still sufficient for MPS (esp. with whey isolate).
• Fat loss accelerated due to metabolic boost + higher insulin sensitivity at feeding times.
Cons
• Long low-protein window = potential muscle breakdown if carbs aren’t high enough.
• Only 2 protein feedings/day → lower “MPS frequency” vs classic bodybuilding diet.
• Recovery between sessions may be slower if nightly protein isn’t high enough.
Net
For recomposition, this leverages FGF21’s metabolic edge plus carbohydrate-driven protein sparing. If post-WO + dinner protein totals ~1.6–2.0 g/kg, muscle retention is protected while fat loss efficiency beats Scenario 1.
⸻
Verdict (slow cut, max lean gains)
Scenario 2 wins — the FGF21 boost pre-workout + protein clustering post-WO gives better fat loss leverage without costing muscle, as long as:
• You hit ≥1.6 g/kg protein post-WO + dinner.
• Use whey isolate post-WO (fast digestion → maximal mTOR).
• Optionally add EAAs/BCAAs intra-WO as insurance.
FGF21 essentially makes you leaner and more insulin-sensitive going into the protein window → more growth per gram of protein, better fat burning on rest days.
Scenario 1 = safe, slow burn. Scenario 2 = sharper recomposition edge.
Run Scenario 2 for 6–8 weeks, monitor recovery/strength. If lifts drop, add a small midday protein pulse (10–15 g EAA) without killing FGF21 too much.
⸻
Training Day Recap
• Low protein AM/PM → FGF21 up.
• Workout → HIT further boosts nutrient uptake & insulin sensitivity.
• Post-WO whey + dinner protein → mTOR/MPS burst covers growth.
⸻
Non-Training / Recovery Days
Option A: Stay in protein-restricted mode (better fat loss / insulin sensitivity)
• Breakfast/Lunch: Fruit + starch + fats, minimal protein (<0.3 g/kg).
• Dinner: Small protein (0.5–0.8 g/kg).
• Macros: ~50–60% carbs, 25–30% fat, 10–15% protein.
• Effect: FGF21 elevated all day → higher calorie burn (+~20%), fat oxidation up, insulin sensitivity sharp.
• Muscle: Safe if dinner protein covers basics, especially at only 2 HIT sessions/week.
Option B: Moderate protein refeed (better recovery / lean retention)
• Breakfast/Lunch: Still fruit-heavy, but add ~20 g protein each.
• Dinner: Larger protein bolus (~0.8–1.0 g/kg).
• Macros: ~40% protein, 40% carbs, 20% fat.
• Effect: FGF21 not maximized, but recovery faster and muscle breakdown risk lower if deficit is deeper.
⸻
Which to use?
• Fat loss focus: Do Option A most rest days.
• Recovery priority: Use Option B after the heaviest sessions (esp. legs).
• Other rest days (weekend etc.): stick with Option A.
This way you get the leaning effect of FGF21 most of the week, plus targeted protein on recovery-critical days.
Scenario Comparison for Body Composition
1) Even macro split (35P / 35C / 30F, protein all day)
Pros
• Constant amino acid availability → minimal muscle breakdown.
• Frequent protein → keeps mTOR “topped up,” supports MPS at multiple meals.
• Stable energy across the day.
Cons
• FGF21 low most of the time → less metabolic boost.
• Insulin sensitivity gains weaker.
• In slight deficit, constant protein protects muscle but doesn’t give the metabolic flexibility edge.
Net: Solid for lean mass preservation, but fat loss slower.
⸻
Scenario 2 — Protein restriction until post-workout (≈60% protein / 20% carbs / 20% fat overall; fruit AM/PM, protein clustered post-workout & dinner)
Pros
• FGF21 upregulated → ~20% higher energy expenditure, improved insulin sensitivity, stronger nutrient partitioning.
• Higher carb intake pre-workout (fruit/glucose) not only stimulates FGF21 further but also provides a protein-sparing effect: glucose availability means the liver doesn’t need to convert muscle-derived amino acids (via alanine) into glucose for fuel during the low-protein workout window.
• Carbs + FGF21 make muscle highly insulin-sensitive → post-WO protein more anabolic per gram.
• Large evening protein bolus still sufficient for MPS (esp. with whey isolate).
• Fat loss accelerated due to metabolic boost + higher insulin sensitivity at feeding times.
Cons
• Long low-protein window = potential muscle breakdown if carbs aren’t high enough.
• Only 2 protein feedings/day → lower “MPS frequency” vs classic bodybuilding diet.
• Recovery between sessions may be slower if nightly protein isn’t high enough.
Net
For recomposition, this leverages FGF21’s metabolic edge plus carbohydrate-driven protein sparing. If post-WO + dinner protein totals ~1.6–2.0 g/kg, muscle retention is protected while fat loss efficiency beats Scenario 1.
⸻
Verdict (slow cut, max lean gains)
Scenario 2 wins — the FGF21 boost pre-workout + protein clustering post-WO gives better fat loss leverage without costing muscle, as long as:• You hit ≥1.6 g/kg protein post-WO + dinner.
• Use whey isolate post-WO (fast digestion → maximal mTOR).
• Optionally add EAAs/BCAAs intra-WO as insurance.
FGF21 essentially makes you leaner and more insulin-sensitive going into the protein window → more growth per gram of protein, better fat burning on rest days.
Scenario 1 = safe, slow burn. Scenario 2 = sharper recomposition edge.Run Scenario 2 for 6–8 weeks, monitor recovery/strength. If lifts drop, add a small midday protein pulse (10–15 g EAA) without killing FGF21 too much.
⸻
Training Day Recap
• Low protein AM/PM → FGF21 up.
• Workout → HIT further boosts nutrient uptake & insulin sensitivity.
• Post-WO whey + dinner protein → mTOR/MPS burst covers growth.
⸻
Non-Training / Recovery Days
Option A: Stay in protein-restricted mode (better fat loss / insulin sensitivity)
• Breakfast/Lunch: Fruit + starch + fats, minimal protein (<0.3 g/kg).
• Dinner: Small protein (0.5–0.8 g/kg).
• Macros: ~50–60% carbs, 25–30% fat, 10–15% protein.
• Effect: FGF21 elevated all day → higher calorie burn (+~20%), fat oxidation up, insulin sensitivity sharp.
• Muscle: Safe if dinner protein covers basics, especially at only 2 HIT sessions/week.
Option B: Moderate protein refeed (better recovery / lean retention)
• Breakfast/Lunch: Still fruit-heavy, but add ~20 g protein each.
• Dinner: Larger protein bolus (~0.8–1.0 g/kg).
• Macros: ~40% protein, 40% carbs, 20% fat.
• Effect: FGF21 not maximized, but recovery faster and muscle breakdown risk lower if deficit is deeper.
⸻
Which to use?
• Fat loss focus: Do Option A most rest days.
• Recovery priority: Use Option B after the heaviest sessions (esp. legs).
• Other rest days (weekend etc.): stick with Option A.
This way you get the leaning effect of FGF21 most of the week, plus targeted protein on recovery-critical days.
Hopefully the injuries do not linger and you get to feeling better in a few weeks. Good luck with the house painting to come!
). But looking great as ever!! Just looked at your first couple posts but will be reading through it. Looking forward to seeing your journey! I’m also going to be starting a log on a cycle I’m running next week and am hoping to see you there!