The Protein Review

… Protein, Weight Loss and Training

Posts Tagged Brad Pilon

Adonis Index – Gain 8lbs in 1 Hour!!

Feb 21

Posted by Ty in Podcasts/Vidcasts | 2 Comments

Well… not really. But it’s an interesting concept that Brad Pilon demonstrates. Brad shows that during a 1 hour workout he actually gains 8lbs of lean muscle mass…. apparently.

The Adonis Index

The guys from the Adonis Index are doing a teleseminar on Wednesday 24 February 2010. During the teleseminar Brad will reveal how he does it. I thought it might have been the water he was drinking during the workout, but I tried that at the gym just this morning. My bodyweight stayed exactly the same… maybe I didn’t drink enough? I can’t think what else could be causing the weight gain. Anyway we will find out in good time.

In the meantime you can check out the Adonis Index here.

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Buy These eBooks

Jan 20

Posted by Ty in Reviews | No Comments

I’m such an impulse buyer that I bought these ebooks IMMEDIATELY after seeing the websites:

How Much Protein?
Eat Stop Eat

These are the COOLEST ebooks I’ve read in a while. That’s why I posted all those excerpts about them.

I’ll quit yapping about it …you can read about them here:

How Much Protein?
Eat Stop Eat

——————————————–
HERE’S WHY I’M  A WEIRDO
——————————————–

So, the guy who owns these products is an entrepreneur as well as a health & fitness freak and he gave me a review copy of each of these books for free so that I could promote them as an affiliate… but I bought them anyway.

And the reason why???

I didn’t want to have to email him and ask for it… and then wait on his response…

I wanted them NOW.

So I bought the ebooks immediately. 

(It’s cheap anyway).

Whatever.

Here’s the deal – this is GOOD. I highly recommend these ebooks because they WILL HELP YOU.

I’m already implementing what I’ve learned.  Check it out:

How Much Protein?
Eat Stop Eat

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Recommendations for How Much Protein

Jan 13

Posted by Ty in Articles | No Comments

My Best Recommendation

Probably the very best recommendations I can give you are to eat a variety of protein containing foods. As long as you are eating meals with a wide variety of foods you should be able to reach the 70-120 gram target very easily (the average intake in North America is already around 90 grams).

What I DO NOT Recommend

Please note that I have not given recommendations as a percentage of your daily calories or as a percentage of your body weight. This is because neither of these equations have ever made any sense to me.

Take for instance, the idea of eating 1 gram of protein per pound of body weight. If a man weighs 180 pounds at 15% body fat when you exclude the weight of his fat he actually has 153 pounds of lean mass. If he eats 180 grams of protein, then he is actually eating 1.17 grams per pound lean body mass assuming your fat cells do not need any measurable amounts of protein. Now if over the next year or two this particular man happens to gain weight at a rate of 20 pounds per year (difficult, but not impossible to do) then after two years he would weigh 220 pounds. So now he should be eating 220 grams of protein per day by this logic.

But what if the weight he gained was entirely body fat? He would be 220 pounds with approx 30% body fat and would still have 153 pounds of LEAN mass. So now he is eating 1.43 grams of protein per pound of lean body mass.

It doesn’t make sense that his protein requirements increased by 40 grams per day if the only thing that changed was the amount of fat on his body. Another example of a confusing protein recommendation is eating a certain percentage of your calories as protein. If a person who eats 2000 calories follows the recommendation of eating 15% of their calories as protein this would mean they would eat 300 calories from protein, or about 75 grams of protein (each gram of protein contains approximately 4 calories).

Now if this same person starts to eat 4000 calories per day, and still follows the recommendation of eating 15% of calories from protein they are now eating 150 grams of protein per day. Again, I see no logical reason why doubling your calorie intake would cause a need for a doubling of protein intake.

How Much Protein by Brad Pilon

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All Sources Of Protein

Jan 10

Posted by Ty in Articles | No Comments

The bottom line is as long as you consistently consume an adequate amount of protein on a regular basis, whether its 1 large serving or 5 to 6 small servings per day, you will have all the protein you need for your muscles to grow. It’s important to note that I am not condemning protein supplements. I’m talking about ALL sources of protein. Whether it’s a chocolate flavoured whey protein shake or a skinless chicken breast, neither one seems to be overly effective at causing you to build massive amounts of muscle mass.

The super massive amounts of protein that bodybuilders eat might work in conjunction with steroid use, but no scientists have been able to prove it in a properly conducted research study. Safety concerns and ethical issues prohibit research on people taking mega-doses of illegal anabolic steroids, so no scientist on earth can actually tell you what is going on in the bodies of those 300 pound behemoths you see in bodybuilding contests and on the cover of ‘fitness’ magazines.

Furthermore, the research that supports the necessity of post-workout protein just isn’t there yet. Acute research tends to show an improvement in markers of protein synthesis, but this has not yet translated into measurable improvements in muscle mass.

Right now, I feel confident in saying ‘if you want to build muscle, workout and possibly take your creatine’, but that’s about it. I cannot find a scientifically valid reason to tell you to take protein after your workouts nor can I find a reason to eat any more than 70-120 grams of protein in a 24-hour period. The good news is that this means that if you are interested in gaining muscle, you can concentrate on the real hero behind your muscle gaining, and that is you and your workouts. The amount of protein you eat should not concern you any longer.

Outside of your height and genetics it is the quality of your workouts that will determine how much muscle you are able to add and keep on your body.

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Protein and Your Nutrition Plan

Jan 7

Posted by Ty in Articles | No Comments

When you look at all the available research, instead of one single study you begin to see the big picture. Realistically, you can expect to gain between 2 to 5 pounds of lean mass in 2 to 4 months by working out. There is evidence to suggest that you might be able to gain about 7 pounds of muscle by working out and upping your calorie intake by 2000 calories. Of course, you could get the exact same result by taking creatine, without any potential for gaining body fat.

These results lead me to say that protein still has a role in everyone’s nutrition plan, and is an essential nutrient that is obviously important for building and repairing muscles. In fact, from my understanding of the research I think it makes sense to try and consume SLIGHTLY ABOVE the recommended amounts, aiming for around 70-120 grams of protein per day, depending on your body weight and current calorie intake. I suggest bigger men aim for the upper end of this scale, and women aim for the lower end of this scale.

But despite all the hype I just don’t think we need to be paying good money for massive amounts of protein powder, jumbo-sized packages of chicken breasts or consuming 6 dozen eggs per week. Nor do I think we need to be obsessing over eating our protein right after our workouts, if the amount we get in our diets will serve our purposes just fine.

After all, gyms around the nations are full of young men who regularly consume thousands of dollars worth of protein supplements. Take a look at the ones who aren’t secretly on steroids (you probably know who they are) are they really any bigger than they were two months ago? For that matter even 2 years ago? Professional bodybuilders regularly consume massive amounts of protein and are on doses of steroids so high they would stop a horse’s heart, but they are extremely happy if they are able to put on 10 pounds of muscle over an entire year. This is a great reminder that even when using steroids muscle growth is a slow process.

Finally, look at your own progress. Have your muscle gains exploded since you started counting the grams of protein you eat? My guess is probably not. In fact, your greatest gains in muscle mass probably occurred when you first started lifting weights. When you didn’t even care about how much or type of protein went into your body. You probably ate when you were hungry, lifted when you needed to, and your muscles grew like a weed.

This exceprt is taken from the ebook “How Much Protein” by Brad Pilon.

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2010 onwards

Jan 3

Posted by Ty in Uncategorized | No Comments

Hey Everyone,

Do you like the new theme?  I hope so ’cause you’re stuck with it now :p

Well, first up I’m going to run a series of posts taken from the ebook How Much Protein? by Brad Pilon.  The post will give you an idea of what’s in the book and an insight into the discoveries that Brad Pilon has made while researching this topic.  It’s pretty interesting and you will learn something new about how to approach your diet and training…. without driving yourself nuts!

Secondly, I’m working on some writings of my own.  I already have one report prepared which I’ll probably give away as a bonus or something.  They’re all  about areas of exercise and training that no one ever talks about…. and I won’t spill the beans right now.  There is some good information out there but once you “get it” that all these ideas are guided by the same principles you will be empowered to control your own training from thereon.

I guess this is the stuff that the so-called gurus don’t want you to know about… he he.  I’ve been training for 20 years now and always actively searching for information on how to train right.  I really feel like I’m starting to reach a zenith of knowledge and I’m ready to share it with you.

It should be fun.

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Health Benefits of Fasting – Conclusion

Dec 19

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As you can see from this series on fasting, fasting has been an often overlooked answer to the dieting needs of many people.  For the vast majority of us, the answer to the question, “Should we be fasting?” is a resounding YES!

For healthy people wanting a simple and effective way to lose weight, the combination of short term fasting and exercise is an easy way to create a caloric deficit and has no negative impact on our metabolism or our muscle.

Fasting for 24 hours, once or twice a week may be the easiest way to decrease your calorie intake by 10% to 20%, without having to sacrifice and restrict what you eat. It’s like getting the benefits of an entire week of strict dieting, while only sacrificing for one or two days.

So with fasting we can create prolonged dietary restriction (the only proven nutritional method of weight loss) while only sacrificing one or two 24 hour periods in a week, allowing us to reset the balance between fed and fasted.

The best part of these findings is that since many of the health benefits from fasting occur in the first 24 hours; we can use the Eat Stop Eat style of flexible intermittent fasting and NEVER GO A DAY WITHOUT EATING!

This series about fasting was taken from the ebook Eat Stop Eat by Brad Pilon.

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Is Protein Anabolic?

Dec 6

Posted by Ty in Podcasts/Vidcasts | No Comments

“That guy” I was talking about is Brad Pilon and his ebook “How Much Protein” will challenge everything you thought you knew about protein supplements.  Brad shows that there is no evidence to suggest that protein powder is anabolic.

I should warn you that you may be emotionally challenged by “How Much Protein”, sometimes it can be hard to let go of what we thought was “the truth”…

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Fasting Effects On Insulin Levels

Nov 30

Posted by Ty in Articles | 3 Comments

Decreased Insulin Levels & Increased Insulin Sensitivity

Insulin is one of the most important hormones in your body. Every nutrition, medicine and physiology textbook has at least one chapter devoted entirely to the effects that insulin has on your body.

When you eat, the insulin levels in your body increase. This increased amount of circulating insulin drives the storage of nutrients. In other words, insulin is the primary signal that tells your body to store the energy from your food as body fat and glycogen.

When insulin levels are high, you are in storage mode, plain and simple. What’s more, when insulin is elevated, you are unable to release fat from your fat stores – The key thing to remember is that when your insulin is high, your fat isn’t going anywhere.

Many popular diets, such as The Zone and The South Beach Diet, are based around the idea of controlling your insulin levels. These diets attempt to help you accomplish this by instructing you to eat small frequent meals that have a low effect on your blood sugar levels.

While eating frequent small meals, or meals with a low ‘glycemic index’ (a measure of the meal’s effect on blood sugar) may help you ‘control’ or ‘even out’ your insulin levels, fasting for as little as 24 hours has been shown to drastically reduce your insulin levels. This is especially important because in order to burn body fat insulin levels must be very low. Simply ‘evening them out’ may not be enough.

In research conducted on people who fasted for 72 hours, plasma insulin levels dropped dramatically, reaching a level that was less than half of its initial levels. What is even more impressive is that 70 percent of this reduction happened during the first 24 hours of fasting.

(As little as 24 hours of fasting can cause a marked decrease in circulating insulin levels.)

Extract from the ebook Eat Stop Eat by Brad Pilon.

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The October Rant

Oct 25

Posted by Ty in Podcasts/Vidcasts | No Comments

If you haven’t heard about the Sly Stallone story here’s a link to the news site.

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