Alternate High Protein Days & Low Protein Days to Drop Fat & Build Muscle

Vince Gironda was right steak and eggs 6 days then potatoes on day 7

What makes sense to me is to mix it up…Non attachment…Keep the body in adaptive mode. One of the best courses for me was Primate Behavior. A chimp walks about 5 miles per day finding food. Chances are no two days are alike. They may arrive at the fig tree on the day fruit is ripe and on some days they actually hunt meat. I often think my refrigerator contributes to weight gain. Convenience can have a down side. 🦋

I tried this program for over a year. I would intermittent fasting for 20 hours, Resistance train, then try to spike my muscle protein synthesis afterwards with several boluses to see if I could biohack my way to more muscle mass. I tried to progressively overload but would feel quite exhausted because of the fasting. After a year of doing this, I had lost a significant amount of body fat but made no progress on lean muscle mass or strength. Instead of IF, I've tried a protein sparing modified fast I started to see significant gains in muscle and strength. Thank you Thomas for suggesting PSMF. IMO, you should always keep amino acids in your system if you want to gain muscle mass and strength. IF is not optimal for building muscle although it might be an excellent tool for fat loss.

Thomas, this is very interesting to me, and this protein resensitisation is something that was commonly discussed in the 90's. Bill Philips promoted a diet called the ANABOLIC BURST CYCLING DIET and EXERCISE programme, or ABCDE for short and people found that a period of low protein prior worked best. Others speculated that upregulation of enzymes meant that chasing high protein constantly meant that the body tried to compensate by increasing gluconeogenisis etc. I have a very similar outlook to you on training and deit. I have primary mitochondrial disease and whilst some with my syndrome are in wheelchairs or deceased, I am able to mountain bike and lift and look like I frequent a gym. I cruse qith intermittant fasting 4 - 6 hour window, and gain mass by fasting 36 hours every third day. \\\\When I do this, I loosely do a push pull split. So day 1 is push or pull (yes, including legs in a second workout) on day one, and eat through to day 2 then a 36 hour fast and repeat. I use copious amounts of EAA powder over the two days for maximum mtor stimulation and this systeim works very well, which considering that I have a neuromuscular illness that makes me prone to muscle wasting probably indicates that in healthy individuals it would produce even better results. The twice a day training gives two anabolic windows and the 2 days recovery is ample. For older trainers this makes sense also as continuous mtor stimulation is just not wise for those wanting a decent healthspan. I think you are spot on with this Thomas. Well observed.

Could this mean that if using the common strategy of .7 - 1 gram of Protein per pound of lean/goal Bodyweight per day, instead of trying to get say 200 grams of protein per day EVERY day, a person could base it over a WEEK, and just make sure they get at least 1400 grams of protein over the course of a WEEK? Where on some days you may only get 60-100 grams, and on other days, maybe 250-350+, etc?

I'm thrilled to see this video because it is similar to a strategy that has proved really effective for me. I have found that cycling most All food types and categories and then having spike meals or days of certain nutrients, especially cycling carbohydrates and protein, has created superior health. I think it's good to have a low protein day each week So that background autophagy increases. This kind of cycling has given me much better digestion power, more sustained energy, and a clearer brain. But certain things I don't ever cycle away from. Eating a combination of salad and cooked greens everyday is important to maintain in my opinion.

Kinda like taking a day off from the gym to get better gains.

These videos lately Thomas are getting advanced into a higher learning I love it👍

This is why alternate day fasting is so interesting. You go through rapid cyclical periods of anabolism vs. catabolism. If you do it right im sure you can come out the other side with net anabolic gains and net fat loss. Right now im experimenting with Alternate Day Sugar fasting with 50% of calorie maintenance calories on sugar fasting days and it works great so far.

I started growing and eating broccoli sprouts a few months ago and now I never forget to leave a comment and hit that like button