The science on muscle growth is pretty clear.
You need to
a) Work your muscles in the gym
and
b) be in a positive nitrogen balance.
That's it. You don't need to be in caloric surplus, you don't need to eat oatmeal, you don't need to drink a gallon of milk... You simply need to work your damn muscles and be in a positive nitrogen balance so protein synthesis can be achieved.
In order to achieve that positive nitrogen balance, about 1-1.5 grams of protein per bodyweight in pounds should suffice (along with an otherwise healthy diet that does not involve you starving ... which is definitely possible even on a 250-500 caloric deficit).
Yet I see users on this site consistently promote the bro-science ideas of it not being possible to build muscle without eating at a surplus? Why???
You need to
a) Work your muscles in the gym
and
b) be in a positive nitrogen balance.
That's it. You don't need to be in caloric surplus, you don't need to eat oatmeal, you don't need to drink a gallon of milk... You simply need to work your damn muscles and be in a positive nitrogen balance so protein synthesis can be achieved.
In order to achieve that positive nitrogen balance, about 1-1.5 grams of protein per bodyweight in pounds should suffice (along with an otherwise healthy diet that does not involve you starving ... which is definitely possible even on a 250-500 caloric deficit).
Yet I see users on this site consistently promote the bro-science ideas of it not being possible to build muscle without eating at a surplus? Why???
from Bodybuilding.com Forums - Nutrition https://ift.tt/2FrNrtu
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