Published Sun March 4th, 2024

Up the Protein Intake for Enhanced Bodybuilders!

“Yeah you know, I am sauced up, so I need 400g protein per day.”

“All the biggest guys ate massive amounts of protein, that’s evidence enough for me.”

I have heard it all and done it all coming up through the pro ranks. Personally, I have done the massive protein intake of 400+g and I have gone low as 1g per lb of body weight. As bodybuilders we are not ones to ever do too little of something. Whether it is more protein, more training, or even more PEDs. But there is usually a sweet spot for most things, so we don’t under do it and lack progress nor over do it and impede our health.

I really wanted to know do you actually need more protein if you are enhanced?

Unfortunately, that study of comparing varying protein intakes amongst PED users does not exist. I think the modern day research ethics board is not going to approve. So, we have to make do with the research we have available.

Digging through some old studies on supra-physiological doses of testosterone and rate of muscle gain in relation to protein intake. Bhasin 1996, took 40 subjects and divided them into 4 groups 600mg testosterone with resistance training and without, or control group with resistance training or without.

The protein intake was set at 1.5g/kg/BW. This is low for bodybuilding standards.

So these 80kg were consuming 128g of protein on average and in a calorie surplus (36kcal/kg). The only group to have a significant increase in fat free mass was the testosterone and resistance training group, they gained ~13lbs of muscle in 10 weeks.

Over 1lb of muscle per week on suboptimal protein and IMO suboptimal training as well.

Next Bhasin in 2001, then looked at the dose response of testosterone in 61 men, separating them by 25, 50, 125, 300, and 600mg dose for 20 weeks.

No weight training was conducted, protein intake set at 1.2 g/kg/BW. The 125, 300, and 600mg increased fat free mass by 7,11, and 18lbs respectively.

Again 600mg of testosterone adding nearly 1lb of muscle per week on suboptimal protein and NO weight training!

So, what are you saying? Less protein goes farther with supraphysiological doses?

Yes!

What we see is an increase in protein synthetic efficiency (Church, 2019). Testosterone can increase protein synthesis rates and pull amino acids from protein breakdown to be incorporated into tissue. So, we see an improved ratio of protein synthesis to protein breakdown i.e. your same protein dose becomes more effective.

Think about who would really requires the most protein?

It would be a guy growing at the fastest muscle gain rate possible right. Like the guys in the study gaining 18 lbs of muscle in 20 weeks! So, a IFBB Pro that is only adding on 5lbs of muscle in an entire year needs more protein? That doesn’t make sense, he simply is not adding near the amount of protein at the same rate. Now, keep in context as body weight increases protein intake will scale up as well.

The question to make is if the guys in the study above had another group that doubled the protein intake would they have grown more? Great question to ask. I can only speak anecdotally that even those consuming excessive protein intakes we still aren’t seeing anyone repeatedly gain 20lbs of muscle per year.

Now, I am by no means a minimalist and want to make sure we all are covered for protein needs. Current science based recommendations range from 0.8-1.4g/lb of body weight per day (Helms, 2014). Then also speaking from in the trench coaching experience many bodybuilders fall within this range and are some of the largest guys in the sport. For myself, this current 2023 offseason I have gone from 220 in the pic on the left to 254lbs, while using 1.3g per lb of protein. This is also counting protein from all macros not just meat sources.

So, natty or enhanced, I can’t justify changing the protein recommendations as 1-1.5g/lb of body weight will cover most needs. This is highly likely going to fully cover all needs whether you are a newbie, natty or enhanced bodybuilder.

If you want evidence based and experience driven coaching education. J3 University is the place to up your coaching game. Join one of our courses for more deep dives into Nutrition, Training, and all things Physique Enhancement.

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

References

Bhasin et al. The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men. N Engl J Med. 1996 July; 335:1-7.

Bhasin et al. Testosterone dose-response relationships in healthy young men Am J Physiol Endocrine Metab. 2001 Dec; 281 (6):E1172-81.

Church DD, Pasiakos SM, Wolfe RR, Ferrando AA. Acute testosterone administration does not affect muscle anabolism. Nutr Metab (Lond). 2019 Aug 22;16:56. doi: 10.1186/s12986-019-0385-0. PMID: 31440303; PMCID: PMC6704643.

Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20. doi: 10.1186/1550-2783-11-20. PMID: 24864135; PMCID: PMC4033492.

Published Tue February 13th, 2024

Episode 113: Cardio to Retain Muscle During Fat Loss

In the third installation of this series, John and Luke dive into cardio and how to approach and maximize your cardio strategies to retain muscle.

Timestamps

Cardio vs Calorie Adjustments 00:52

Effort in Cardio 05:34

Modality/Duration 07:30

Female Considerations 12:41

Exchanging Steps 15:36

What’s the Goal? 26:09

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue February 6th, 2024

Episode 112: Nutrition to Retain Muscle During Fat Loss

In the third installation of this series, John and Luke dive into cardio and how to approach and maximize your cardio strategies to retain muscle.

Timestamps

Adherence 03:05

Rate of Loss Issues 06:57

Lower Output vs. Higher Food Days 14:10

Refeeds for Higher Performance 19:13

Closing Discussion 24:33

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 30th, 2024

Episode 111: Training to Retain Muscle During Fat Loss

In this episode, John and Luke discuss how to retain as much muscle as possible during either a fat loss phase or prep through changes in exercise selection, volume, and fatigue management.

Timestamps

Training Concepts 02:44

Effort vs Accuracy 09:39

Exercise Selection 15:32

Volume 20:42

Deload Structure 27:42

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 23th, 2024

Episode 110: Creating the Worst Physique Coach

In this episode, John and Luke discuss the qualities of an all-time bad physique coach, while also addressing points that can really up your game as a coach.

Timestamps

Training Footage 01:10

Prep Work 08:59

Investing in Your Athlete 16:46

Mentorship/Client Relationship 26:22

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 16th, 2024

Episode 109: Female Peak Week Made Simple

In this episode, John and Luke break down the female peak across the multiple variables included, troubleshooting, and nailing the look.

Timestamps

Intro 00:00

When Does the Food Come in? 06:43

Returning to Maintenance 13:47

Role Play Scenario 19:35

Carb Requirements 28:02

J3U Credential Coming Soon! 34:57

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 9th, 2024

Episode 108: The Pre Prep Phase

In this episode, John and Luke discuss the phase before the prep, how to set it up, what to consider, and how to maximize this phase so that your prep starts off with a bang.

Timestamps

Intro 00:00

Where Are You Coming From? 01:24

Psychological Components 12:18

Creating a Timeline 19:55

The Extended Offseason Case 25:08

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 2nd, 2024

Episode 107: Navigating Stalled Lifts

In this episode, John and Luke discuss how to bust through lifting stalls, the variables to account for and troubleshooting for whenever you run into stalls.

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Mon December 27th 2023

Episode 106: Are Your Reps Effective?

In this episode, John and Luke the efficacy of your reps – how and when to maximize them, and every variable that effects your reps actually are.

Timestamps

Intro 00:00

What the Research Says 01:57

Different Variables 06:25

What’s the Goal? 14:44

Variable Rep Programs 17:45

Effort Level 26:01

Closing Discussion 34:41

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed December 20th, 2023

Episode 105: Train as Frequently as Possible

In this episode, John and Luke discuss training frequency, volume distribution, and the best route for maximum hypertrophy

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC