Only changed your protein intake?

Everyone on carnivore and even most keto diets are going to easily hit 1+ per pound per day. That why they are effective. Satiating and you hit most macros with little supplementation if done correctly.

Personally I struggle with it. I love meat, but my stomach gets jacked up when I start going too heavy and I don't like shakes. There are variations of lower protein diets for people to get lean and stay muscular. But if you want to put on serious muscle, you'll have to go high protein (.66-.75 per pound). You still aren't gaining quickly without a bump from something else..

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Personally I struggle with it. I love meat, but my stomach gets jacked up when I start going too heavy

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Same. I struggle to hit my protein target consistently.

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Protein IS the key to getting big. Got to have it.

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Protein is the key to everything. One of my favorite health guys on podcasts and Instagram said this the other day:

When people try to lose weight by cutting calories, they end up eating less protein.

The real solution is to eat more protein.

Thank you for coming to my TED talk.

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The benefits of red meat for mental health, clarity and performance is way under rated too.

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It's crazy to me the demonization of this super food.

The same guy I quoted earlier said this in answer to his own question that he posed - How were people so effortlessly thin in the 50s 60s and 70s?


They didn't do crazy diets

They didn't have calorie counting apps

They didn't have to fast

They didn't have gym memberships...and they even ate dessert


...

They ate food cooked from scratch

They ate animal protein

They ate full fat

They ate out only as a treat

They didn't eat foods with long ingredient lists...so they were properly satiated by their foods so they naturally ate the right amount in the long term.

All that changed in 1980...what happened?

The US dietary guidelines were introduced

The food industry created a multitude of low fat products

Huge increase in seed oil, refined grains and added sugar, displacing real foods

Increase of additives and pesticides

Societal norms changed to eating out

People now eat for pleasure, because they're sad, or boredom

These foods are constantly marketed to them and are cheap and convenient

They're never full because the protein and nutrients have been removed from the food supply

There's almost no choice but to overeat

In the 90s, we ate at home more, but when we did go out to eat, are you telling me that Pizza Hut, Taco Bell, McDonald’s, etc. are not better than they are now? You know that’s a lie.

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This isn't true at all. Once the protein needs of your body are met, any extra is used for energy or stored as fat. Excess calories from any source, including protein, will be stored as fat in the body.

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protein isnt, might want to go read the new studies out that show about 90%+ protein literally can not be stored as body fat even when in a caloric surplus. Dr Campbell, Menno and a couple others have talked about this in some of the research review publications lately.

go read the study by Dr Jose Antonio (PMID=24834017) where they put a group on 2g per lbs(4.4g/kg) vs 0.8g per(1.8g/kg) and had the high protein group eat the extra 800 calories as excess on top of the surplus they were already in

after 8 weeks the high protein group gained 4lbs of muscle and lost 1/2lbs of bodyfat

the moderate protein group gained 3 lbs of muscle and gained 1/2lbs of fat

why did this happen? researchers arent sure and beleive it had to do with the thermic effect of food.

it is worth noting, half the high protein group quit due to GI stress so there are some drawbacks

because the study was only 8 weeks the researchers determined that there was not a significant different in muscle mass gains, even though it was 25% more for the high protein group. over only 8 weeks that isnt much but over the course of a year...yea it becomes a much bigger deal.

i am certain its not a linear relationship though but i would imagine if studied(based on my own personal studies and those following the OG DC training diet) a year of someone eating like this...you would see a pretty big overall difference.


Dr Campbell also ran a study where he took already trained females(had to meat a min of 1.5x deadlift and had to demostrate it in the USF performance and physique lab) (where Dr Campbell, Dr Stevenson and others work and also where layne sometimes does work) and he had half increase their protein intake from 1.5g/kg to 2.5g/kg and over 8 weeks they had a net muscle mass increase of 4.5lbs. check pmid=29405780



there is also the study by Dr Bray (pmid=22215165) where he had people live in the metabolic unit(literally live in the lab) for 12 weeks. He split into 2 groups (low protein-0.7g/kg per day and high protein-3g/kg per day) and fed them at a 1000 calorie surplus. they did not train at all.

subjects were not obese and were normal/overweight non exercising subjects. after 12 weeks the low pro group gained 7 lbs, all fat. the high protien group gained 14 lbs, 7 lbs of that was lean body tissue though.

showing even without training that you can gain muscle just from eating more protien


here are a couple quotes about a 2012 study done by dr bray, again subject lived in the lab (JAMA 2012, 307:47-55)

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The effects of over-consuming ( ~ 1,000 kcal day) diets composed of low (5 %), normal (15 %), or high (25 %) amounts of energy from protein are shown. Over-consuming diets composted of 15-25 % energy from protein resulted in significant lean mass accretion compared to over-consuming a diet composed of 5 % energy from protein. Note there are no differences between groups in fat mass gain over the overfeeding intervention; the additional weight gain (body mass) in the 15-25 % groups is accounted for by lean body mass accretion.

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“Calories alone […] contributed to the increase in body fat. In contrast, protein contributed to changes in […] lean body mass, but not to the increase in body fat.”

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so...the additional 3 kg of body weight gained in the normal and high protein groups was shown to be due to an increase in lean body mass and not body fat.


in conclusion....overall...can you put on fat from excess protein....yes but its really really hard, especially if training. especialyl when you consider thermic effect of food which is the following percentage per macro on average

prot-25%
fat-2%
carbs-8%

Idk Taco Bell in the 90s was like straight food poisoning so we never went

Btw fellas I have the flu so I’m coughing and I’m also too nauseated to eat anything so I’ve decided to live off gurt shakes til I get 6 pack basically gurt casein protein and skim milk

Nope, that sounds gross

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Idk bruh have you eaten food back then

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Back when? The 50s, 60s and 70s? The big changes started happening in 1980. Also, the massive ramp up in seed oils started in the late 80s when the guy in Nebraska shamed McDonalds into using soybean oil and other crap instead of tallow. The entire industry has followed suit, such that our consumption of this toxic garbage is sky high now. Soybean oil alone is like 8% of ingested American calories.

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I remember food back in the 90s and it wasn’t as good as it is now

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I kind of know what you mean in that "foodie" type of stuff is more prevalent now. But most of that is slathered in nasty oils and other ingredients also.