l heard that epicatechin increases follistatin which builds muscle and lowers myostatin which breaks downs muscle, i was wondering, can you do a video on lowering myostatin by training twice a day (without overtraining) since myostatin drops the most after 8 hours and them working oit again, based on this study, also the link is pubmed.ncbi.nlm.nih.gov/17823296/

So it works consume 100 g only after training? Thanks.

Jesus christ fix your fucking mic every s you pronounce stabs my fucking ear drums

@HouseofHypertrophy kzfaq.info/get/bejne/kNOAmMyF2sm0mXU.htmlsi=So9daQYb3u3q_UbF

more importantly is WHEN you get the protein compared to WHEN you do the workout. If you do your workout late in the day, there is very little point in having a bunch of protein for breakfast, as you sit in your office chair all day that protein will be converted to fat for energy, NOT converted to the amino chains you need to have available for your muscles when you just strained them and they need to repair. Similarly, if you do your workout midmorning, there is zero point in having 80 grams of protein for Dinner. its way past the point when you could have used it, and the vast majority will be converted to Fat. what you NEED to do, is take in about 20-30 grams of protein about 30-40 minutes before your workout (so there is some available as soon as your muscles signal they need repairs), and then you need to have your heavy protein intake SHORTLY AFTER your workout, so your body already knows exactly what to do with it the moment it hits your liver. this means your meal plan needs to be based on when your strenuous activity is in the day. If you are active all day you need protein all day. if you have a morning workout have protein 30 min before, and then have a big protein lunch. if you have your workout in the afternoon have a carb breakfast, a light mostly carb lunch, get 30 grams of protein 30 mins before your workout (a small shake probably) and then have a big protein dinner.

Hopefully coming up in the next few months!

Heres one ..🖕😆. Sorry

​@@HouseofHypertrophylooking very forward to it!!!

Go for reverse curls, wrist curls and extension or wrist rollers

@@HouseofHypertrophy very eagerly waiting for it!

People will feel they need to behave and act a certain way to make gains, and when they deviate from these nonsense myths they derail themselves and fall back to old far worse habits, so i agree, this meal timing protein myth just does more damage than good for the average joe looking to get into shape. The 1g per lb of bodyweight is another, its nonsense, the average guy whos 200lbs and 30% bf whos never trained before needs 200g of protein? Really?

Agreed, some myths are hard to kill haha

Honestly, it's hard to understand how this myth didn't get laughed out of the room from the start. As a species, we've spent most of our existence not getting 3 protein meals spaced out across the day. The idea that anything over 20g is wasted is incompatible with our own history unless 20g a day is sufficient protein for the untold years and generations of people leading far more active lives than modern man, subsisting from one large hunt to the next and scavenging whatever they could find inbetween.

@@cenauge however we weren't bodybuilding either during those ages when we didn't get frequent meals. There's a difference getting enough to survive vs enough to thrive.

You’re confusing, survival with optimal. Yes, you can survive without hitting your leucine threshold, but it would not be optimal for muscle building.

Thank you my friend!

If you eat more protein than your body can use to repair and build new muscle, your body will turn the protein into carbs if needed. If you don't need the carbs, your body just excretes the excess. If you eat more calories than are needed, carbs can be turned into fat. Your individual metabolism, fast or slow, will decide this. IMO, you're right. Way too many details to be considered. We're all different.

@@patrickvanmeter2922 Gwn trainen en scoopen jonguuuuuh

@@patrickvanmeter2922 "If you don't need the carbs, your body just excretes the excess. If you eat more calories than are needed, carbs can be turned into fat." Reread what you wrote. Why would the body excrete the excess carbs when you then write that it gets stored as fat?

@@zerrodefex your body will never ever excrete energy (calories). It doesn’t work that way. Calories are energy, they are either used for body processes or converted to a storable form, adipose tissue (body fat)

@@NJN23You replied to the wrong person

Thank you so much for the support! Yep, that study really made the rounds on social media, it was a great paper!

Thank YOU for checking it out! :)

Thank you so much, this is really nice to hear :)

Thank you my friend!

I 101% agree

​@@Nobody98456😂😂😂

😂😂😂

I mean I do omad and at least 200g of protein in that meal and have never had an issue.

Thank YOU for checking it out!

Thank YOU for checking it out! :)

fuck, my entire day barely has that much😢

@@MenOn13 450g Greek yogurt, 2 scoops of whey protein, 90-100g oats or granola, 140g frozen blueberries. It's a ton of food but it certainly kicks off my day 💪

Same I hit 110-120 a day on breakfast

Same😭😭 7 eggs and protein powder

​@@nmnatea pound of yogurt??? WTF

How was that work for you?

@@somemorewords9714 pretty good. My bodyfat percentage is pretty low, I'm somewhere around 7-9%. I'm on an absurd amount of caffeine though. But the working weights at the gym continue to go up, across the board, despite being in a deficit. I drink 2 protein shakes, once in the morning and once in the afternoon, post workout. Protein bars and protein balls for lunch and a beef with eggs for dinner.

​@MrEsNewChannel don't forget to deload my man! As a new serious lifter(but being a rookie to being a serious lifter) I lifted heavy for 1 year without eveb knowing what a deload was. It's crucial for full recovery. Don't do what I did and got tendonitis in multiple places. It sets you back. Deload after 6 weeks max for 1 to 2 weeks.

@@deadlyalliance8281 I know about deload

Difficult to say, I personally would just rely on the direct data :)

Deload is heavy overrated if you eat and sleep good

Oh no, I have been exposed 😂

what a load of broscience lol everyone's body works differently, and SO many factors affect digestion times eat when convenient, for the most part our bodies do not waste nutrients

@@fengstar1 if the mobilized amino acids are not being put to use (ie you dont have any immediate muscle repair needs) the body turns them into Fat instead. and Fat can only be converted back into usable energy, not free aminos. Every single living creatre with muscle works this way. you need to have mobilized amino acids int he bloodstream to rebuild muscle. which means you want to make sure they are already there as soon as you start damaging your muscles (ie before a workout), but you dont want to be working out with 3 lbs of meat in your gut either. much better to workout with a reasonably empty gut, but you need some carbs for the workout energy anyway so your pre workout meal shold be about 33% protein the rest carbs/fat for energy, but your total mass intake for the pre workout meal should be low. like 500 calories or less for a comfortable gut. meanwhile pretty much as soon as you finish your workout (but mor reasonably just within like an hour or so of finishing workout) is when you should get your large protein intake for the day. byt the time you wake up the next day the chances that you still need more free aminos for your muscle recovery is very low, at this point you just want a light breakfast with mostly carbs for the morning energy needs (this is assuming you are smart and do afternoon workouts not morning workouts) you are welcome to call whatever you want broscience just because you dont like it, but actual science does in fact exist and can in fact give you all these same answers if you simply took the time to find out. as many real medical doctors have actually done and even have many youtube videos about it if you just took the time to look for them lol. its your life do whatever you want with it :) whether or not you are successful makes zero difference to me in the long run, im just sharing info to help people who want it

Thank you! :)

Normie take

Hey man, I have been trying to bulk up a bit for a couple months now. Currently I am struggling with finding high protein meals that are quick-ish to make. Do you mind if I ask for a few recommendations for meals that may suit this?

​@@Cicada-uv5seI work from home a lot and don't have a great deal of time to prepare a "proper" meal most days so I make a quick 3 egg omelette with a few chopped up mushrooms, an onion, a handfull of frozen peas, a bit of left over meat from a meal the day before and a few slices of cheese over the top. Add a pinch of salt and pepper along with a pinch of chilli flakes and you have a quick, tasty and healthy meal with around 30 grams of protein. A single chicken breast, a few boiled potatoes with some peas is also relatively quick, cheap and high in protein.

⁠@@deanjones6149bro if you work from home then you have a lot more time to prepare lmao, just do you preparation all on one day so you can just take it out the fridge, heat it up then eat it

@@Cicada-uv5seas the other guy said, tuna, already cooked meat, theres probably cheap protein options out there, for example for £1 / $1 i can buy chicken bites that contain 300 calories and 27g of protein. also remember to be in a surplus all you have to do is eat your normal calories then add like a protein snack and banana a day to your meals, then you’re in a 200-400 calorie surplus that is enough to turn about 90% of the gains into actual lean mass. if you’re really struggling, mass gainer is also great but don’t rely on it

​@@Cicada-uv5seground beef and rice

My thoughts also

this doesn’t matter much because the protein isn’t what helps. carbs are the fuel of the body, thats what actually helps you get those extra reps in at the gym / have more energy for it, as long as you’re using only about a scoop of protein a day and also eating fruit + carbs you should be good

@@Taaxmaan carbs are your fuel, they are the body's and brain's favorite fuel source, but protein is the building material. You can't have a fast car just with plenty of gas. You need a big engine, too.

@@jmcsquared18 i literally never said that 🤣 also protein does not get you big, it can help with getting you big if you train optimally but it’s not needed, at the end of the day if you don’t eat enough to get bigger you wont become bigger

Casine digests slowly. @jmcsquared18

Yeah, they didnt use technology too. Lets go back to caves

@@Kem3s .d

Jesse Pawlawak is a former inmate who discusses this. He ate peanut butter.

nah that’s ridiculous, you can get some good shit in prison. i watched some guy with a whole tub of protein. truth is MOST people don’t come out jacked, the only people who come out jacked are those who are big and a little bit chunky, as they have the muscle mass to be able to quickly grow and since they probably didnt work out before, newbie gains just push that muscle definition further

You put on more muscle in a stress filled environment.

Just keep your protein intake up daily.

but they was able to eat more than one time from an big elk

They however weren't carrying around most muscle than they needed to survive with either.

Some HG diets consisted of wild grains and not just meat

Yes, eating your protein should be a daily thing. Every meal should have protein. chicken, tuna, beef, eggs, turkey, are all good sources. Throw some nuts in there. Eat your protein daily and with each meal. Also, eat a little bit ( a small snack) of protein/carbs 45 min before a workout for energy source and to feed the muscles, then eat a high protein meal after your workout to feed and repair your muscles. Stay consistent in your workout and your diet and you will be 👍 ❤ from Los Angeles

Exactly 💯 Spot on! Our bodies are designed to handle lots of protein in one sitting, it's the modern world that created the 3-4 meals per day mindset 👍

I regularly eat 1kg of steak in one sitting and I am losing weight and gaining muscle hella fast!

Forreal? If you need to ask that then why are you drinking Protein drinks? Yall just be drinking shit and not questioning what's in it. You don't need that shit to exercise. If you see anything on the Ingredient list that either ends with "ide" or "ate" is a chemical salt(preservatives) and is poison. You can do a million push-ups a day but what about your kidneys? You can't exercise your internal organs.

But yes hot liquids are going to be absorbed faster. Hot coffee makes you jittery faster than cold coffee. It's a liquid density thing.

That is true! There is some data showing intermittent fasting can be similarly effective (though there is nunace), but it is another line of evidence going against the general concept of a 20-25g limit :)

The infamous trenbaloney sandwich is supposed to be a good mixture of both

Maybe throw a high protein tuna, egg/omlet type snack in between the meals?

@@JesusChrist_IsTruth-LoveForALL I can't since I'm on the lion diet just specific red meats I can eat. Nothing else.

@@irondisciple2984 ohhhh! 👍

????????

Your body is doing more with protein than building hypertrophic muscle mass. Hypertrophy is probably at the bottom of the "agenda" for the use of protein in the body.

@@racerx2580 The amount of new muscle protein you can build every day is very small. Something like 5 grams. If you do the math on that it translates to about 15 pounds of muscle per year. Muscle growth is very slow.

Yes unless blasting steroids, even vegans managed on hardly any

There's a lot of factors you need to consider, and the video literally shows that you're wrong about your conclusion. You have to consider that eating 2000 calories in a single meal will have a humongous insulin spike versus eating an 800 calorie meal. You also have to realize that many people, having too many insulin spikes can lead to higher insulin resistance, literally your body producing less insulin.

If you want to stay small.

@@zerrodefex im just going by what the video said

No, that's not what they were saying. Most of the video was about splitting 120 g of proteins over different numbers of meals. And you got that to 75 g?

@@larsnystrom6698 they mentioned a few different protein ranges. And i said 25ish.

Wait, do you mean the video is saying that? If so, that is not what it's saying. Rather there really doesn't seem to be a clear limit (100g still can increase protein synthesis more and for longer than 25g), importantly the direct data mentioned at 5:30 onwards is crucial for understanding protein distribution in the context of an overall diet and training program :)

😂

LOL ... u might be lactose intolerant, and yes you can be a little intolerant .... happened to me