How do I calculate the amount of protein I need to build muscle? I’m not seeing muscle gains…
The consensus in academic research for how much protein is required to optimize muscle building is, on average, 1 gram per pound of body weight, or 2.2 grams per kilogram. NOT lean weight, but body weight.
Now, as the primary protein source in most of these studies was largely whey protein powder, presumably because of its ability to be measured easily, we know the usability was poor. Whey protein is only 18% usable by the body for protein synthesis, and the rest becomes waste.
We recommend that you meet or exceed the 1 gram per pound requirement, but then a Fortagen serving counts for 50g of protein by usability. So for example, if we look at Dr. Jaquish, he weighs 240 pounds, so in his one meal per day he will consume 2 pounds or more of meats (meats have different concentrations of protein) so that he gets to 200 grams of protein, then he will take a dose of Fortagen to make the total 250 grams of protein which is over his 240 pounds bodyweight number.
Why can I only have 50 Calories or less when fasting?
There are several schools of thought on fasting. A popular rule of thumb is that one can consume up to 50 calories during a fasting period without breaking the fast. Here is a study citing that less than 50 calories of carbohydrates or protein will not create an insulin response that stops autophagy.
Glynn, E. L., Fry, C. S., Drummond, M. J., Timmerman, K. L., Dhanani, S., Volpi, E., & Rasmussen, B. B. (2010). Excess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women. The Journal of nutrition, 140(11), 1970-1976.
What about the anabolic window?
The anabolic window is a misconception, as Dr. Jaquish addresses here:
How many calories does an X3 workout burn?
We’ve never attempted to calculate that as it’s not a very good metric for muscle growth or weight loss. The increase in stability firing when using the X3 up regulates growth hormone which accelerates fat loss faster than a caloric deficit.
Where’s the data around how fasting boosts stem cells?
See this research by MIT on how “Fasting boosts stem cells’ regenerative capacity”.
What time of day should I workout/eat?
There’s no research to indicate that working out at a certain time of day is more beneficial. The same goes for when you eat (if OMAD), and also for when you eat with respect to when you work out.
Is testosterone replacement therapy (TRT) the same as taking steroids?
No, it is not. According to WebMD: “The difference is that doses used in testosterone replacement only achieve physiologic (NATURAL) levels of hormone in the blood. The testosterone forms some athletes use illegally are in much higher doses, and often combined (“stacked”) with other substances that boost the overall muscle-building (anabolic) effect.”