For me as someone who totally transformed from low appetite to ravenous... What I did was slowly add more low calorie foods like rice and vegetables to my meals, and my metabolism adjusted and really boosted my day to day appetite. Starting out at 120 pounds and being at 175 pounds 3 years later, I think that slowly adding more and more to your meals, instead of substituting calories with protein shakes is the way to go. Real foods in my opinion, will always yield better results than shakes and other "protein" supplements.
So, you were blessed with a low appetite and saw it as a bad thing? If you have a "ravenous" appetite as you now say, you won't ever be satiated even while bulking.
High protein might be more important on a cut than a bulk but it's so much easier to get a lot of protein on a bulk without even trying. It's a lot easier to get in 200g of protein on 4000 calories than getting it on 2500 calories. Personally, I'd rather go high protein on a bulk too, helps with finally getting satiated after starving myself on a cut. With high carb I'm still hungry at the end of the day even after eating 4000 calories.
I must be the exception to the rule. I love protein and have always ate a lot of protein. I never have a hard time getting in enough protein. I can easily overeat protein. AND I'm still always hungry. I'm a female 5'4 120lbs and eat between 1650 to 1800 calories per day with my protein at 180 to 200g per day.
Wow, I'm a male at 220lbs, calorie deficit, and I have a hard time getting 180g protein a day. I just don't want more protein. If you don't mind me asking, are you eating meat 3 times a day?
Great discussion as always. I would suggest that one possible exception to this scenario would be egg whites, if you can digest them in larger quantities. I've always found that eating a carton of egg whites (50g protein) with something like white rice I am hungry again in 90 mins. It could be that the rice has something to do with this, but I do not ever feel full when eating egg whites. If I add a few whole eggs or something like avocado, different story.
My understanding of the theory/science behind extra protein during a cut is that the body uses gluconeogenesis more often as an energy pathway during a calorie deficit. The excess dietary protein can circumvent the gluconeogenesis coming from muscle. The hunger suppression effect from extra protein is through similar hormonal signaling pathways as all the recent weight loss drugs like ozempic
I’m up at 4 am because I forgot to eat my last meal. Then I see this 😭🤯I probably didn’t have to buttttt. Yet I haven’t been able to see progress until recently when I upped my protein/calorie intake
This used to be my biggest struggle years ago as a youngster with super fast metabolism. I could either eat a lot of carbs, which of course helped with gaining weight, but kept me to full to hit my numbers in terms of protein consumption, or I would eat about 1 gr of protein per pound of bodyweight, like suggested to me and would have no appetite left for anything else. When this happens to you, you also tend to fall short in terms of consuming enough fruit and veggies for micro nutrients. This is exactly where supplements should come into play. You don't use them to get more of what you can already get from your diet, you wanna supplement on whatever has been missing. If you can't get enough protein without feeling to full, two whey protein shakes fix the problem with ease. If you can't get enough calories from carbs, choose a weight gainer instead. You might also round up your diet with a good greens powder. Try to get most of your nutrients from your diet, but don't overcomplicate things. Keep pumpin😎
Due to a ton of food allergies I have to eat a carnivore diet. I eat a ton of protein daily. I am gaining muscle. Only carbs I can eat is seasonal fruits and honey. I can't eat gluten, flour, grains, nuts, oats, nightshades, sweet potatoes, and most vegetables. It is hard to do a standard bodybuilding diet.
Arnold did ok on a largely protein based almost keto diet! 60% of protein gets converted to glucose through Gluconeugenisis anyway so if your protein is high you don't actually need many carbs.
Another podcast said it was 0.7g per skeletal muscle or lean muscle mass. Now this states 1g per lb. Now is this per goal body weight? Im so confused. Im looking to go from 150lbs to 120lbs and i think my lean body/skeletal is much less
The one I use, is called Dymatize elite whey protein isolate. It's kinda on the expensive side, however it is high quality and I have found it does not mess my stomach up like other protein powders. It also has hardly any carbs or fats so it is very low calorie for the amount of protein you get.
If you’re having issues eating enough: peanut butter (or other nut butters if you don’t like peanut), and a big glass of milk (oat if you don’t process dairy) twice a day. That’s at least 1000 calories.
y'all gotta stay away from the vegetable oils (inflammatory and endocrine disrupting) which are loaded in those nut butters. try extra virgin olive oil and basic carbs (whole grain bread toast with real butter, not none of that margarine bullshit). That's how i've been able to get in extra calories without taking in all of those toxic oils that are slowly killing all of us that refuse to stop consuming them because they're in basically everything that's tasty (fried foods, etc.)
@@philawsonfur yes vegetable oil needs to be avoided and there are organic high quality nut butters that don’t have them. If the butter is organic then a little hurt and I’m not aware of any protein in regular butter. While still high in fat, it’s easy to get 10 grams of protein from pb.
How much protein should you eat if you’re really fat and trying to cut. Ex) 300lbs, 6ft say 30%+ BF.. should you keep carbs relatively high close to 50% and 30% protein so you’re more full and don’t end up binge eating at night? At this BF an extreme cut is okay no? 2+lbs a week. I’m roughly at 2500 cals and protein is around 170g .. which sounds like what my lean body mass is. Please help!
A weird rule of thumb to get you started is your height in cm is your rough lean body mass in lbs and rough protein target in grams. I’m 5’ 10 started at 250lbs down to 210 lbs now and started at 180g protein but pushed up to 210 as started carb cycling, so what I’m saying is 170 - 220g protein range is fine, my advice would be to start a slower cut and on the 1lb a week range for 3 weeks, see how you feel and bump protein or lower calories until you feel your in something your happy with and can maintain, good luck!
You should eat closer to 1g/lb and fill those extra calories with carbs instead of protein. Carbs will be much more beneficial for you once you hit 1g/lb of protein
I have tendon issues in my biceps and forearms… anyone have some tips to solve this? I don’t do any bicep isolations or pull-ups. I can still do rows and pull downs and inverted rows…
Pause and let the tendon heal. Probably an inflammation or small tear. If you have the money you can go to a doctor, i know in my country orthopedic doctors consult on such matters. They have some treatments that help the inflammation go away faster.
You’re going to gain fat no matter what when your win a surplus, the goal is to use the extra energy from the calories is to build as much muscle as you can to speed up your metabolism so you can more calories per day without doing anything which essentially becomes burning fat. Hit your protein targets to build muscle faster and then when you cut down again your fat will burn much faster.
@@anndresilva7920 You don't need to be in a calorie surplus to gain muscle. Be in calorie maintenance and use the energy, no fat gain. Be in a calorie deficit and use bodyfat for energy losing fat. With enough protein, you will gain muscle. Now, if you're a budybuilder at sub-5% BF and don't have any bodyfat to burn, the you can't be in a calorie deficit because your body will be forced to use protein or worse muscle for energy. That is starvation.
@@JasonBuckman that’s just a poor way of going about it . The metabolism adapts very quickly and you’ll just plateau maintaining all the time. You’re acting like gaining fat is a bad thing? You speed up your metabolism by gaining muscle tissue which essentially pushes out the fat but when you’re in a surplus yes you gain fat but you can easily mitigate that. Plus while your metabolism is speeding up you’re just burning more calories throughout the day doing nothing which is your body burning off excess fat. It’s important to switch between a surplus, maintenance and deficit if you want to see the best results .
If you wanna have 4720cal from real food... 500g grass fed mince beef 1.5ltrs grass fed raw milk 2 avocados 2 heaped teaspoons of raw honey 4 organic bananas 125g raw cheese 200g of organic Kalamata olives 2 tablespoons of organic raw coconut oil I've always been lean and have under eaten due to only wanting to eat clean and not finding what I like to consume. This animal based diet with the least toxic plant foods has made me gain very easily.
@@TheDoctor46vr Seems like an easy task for one day but replace the mince with a steak and the "raw milk" with milk I can actually find. I know I'd feel bad just eating the 2 tablespoons of oil though, feels like such a waste of calories. Guess you use it to fry the meat?
@@Sirvalian if you can afford grass fed steak, great! I wouldn't get any milk if it's not raw grass fed milk. Just have more steak instead if you can't find raw milk..Try contacting a local farm. There's a lot of energy density in this days worth of calories.
I just have a nearly non-existent appetite. I'm close to 1 gr/lb for protein but if I lowered the protein I really don't think it would make a difference to me, seriously. I'm really struggling to get enough calories even though I'm drinking 1600-1700 calorie shakes most nights (and I'm only like 140 lbs or so right now). Man I just don't feel like eating. In 2020 when I started I really gained a lot, a total of 35 lbs. But I slowly lost most of that through 2021; now I'm trying to go back up. God it's so frustrating. If I manage to get back there I probably won't even be able to maintain that weight, and to most guys that's light as heck. I've even tried MK-677 and it doesn't really do much, although it did seem to increase hunger at the start. I've got newfound respect for people trying to lose weight; I think I have just as much problem trying to gain it.
I don’t need help gaining but I’ve read decent results from GOMAD. Gallon of milk does provide some decent amounts of nutrients… MPMD has a video on it breaking that down
Alot of it is genetics and how you were mentally conditioned from young. I was conditioned from young to eat about 5k calories a day so its really hard for me to cut weight. The only times I am successful in weight cutting are in a lead up to a fight where money and my livelihood is involved, otherwise I hover around 3k cals per day. MK doesnt increase appetite that much. Food intake is really to some extent mental conditioning and whether there is life or death on the line literally. Put yourself in a situation like In the Life of PI and see if you can increase your calories lol!
I’ve found that 80% protein per lb of bw is more than enough and the more carbs the better on a bulk. I’m eating 800+ grams of clean carbs a day and typically 90-100 grams fat. Working great.
yeah 800g of clean carbs is no problem, I eat a whole broccoli field a day which probably is +200 carbs but I got lucky I just eat some pounds of oatdrinks and I get to over 1500g carbs per day, no Problem here
If our bodies as they say hit the protien window at .7 grams per pound of body weight than why do they recommend 1gram per pound? I think he mispoke there. LOL!!
For me it is so easy to gain weight. The problem is that in the past when I cut or did a bulk did I do the things I needed to do to cut weight or bulk. Most of the time no. What I am saying is when I was cuting or bulking it was hard in the past because I never changed the foods I eat I would just eat less meals and loss weight, and eat more meals and would gain weight. The problem with that is I ate like shit, and when bulking I always gained fat. When cuting I always lost strength in the gym because of por nutrition. I think to best get results in ether a cut or bulk you need to eat clean and have all the nutrients from all sources. You make protein the most on the plate and then add a starchy carb with some greens like broccoli and some fruit. Try to get 30 grams of protien take how much you weigh and devide that by 30 and you get how many meals a day you should eat. I weigh 158. So 158÷30 is 5.2. That means if I eat 5 meals I will get 150 grams protien. This gets me my protien for the day and enough calories from everything else and I will be in a bulk. Now for a cut I will do 60 grams of protein a meal and take out the Starchy Carb. I will then cut my meals in half. Mine was 5.2 so it would now be 2.6 and we round up so 3 meals. Now take 60 for the protien and times by 3 for the meals. 60×3=180. 180grams protien for the day and way less calories due to no starchy carb and less meals. Why do you think Bodybuilders eat so many meals. Because they don't want a shitload of protein at once and want more calories throughout the day to not lose a tone of weight.
