MIKE MENTZER: "HOW MUCH PROTEIN DO YOU NEED TO BUILD 30 POUNDS OF MUSCLE?"

[@calebdedo]

Mike is truly is a genius

[@broski866]

Mike is a genius. He didn't get the height he deserved because unlike every fitness influencer, he wasn't selling products to you but knowledge.

[@keiranninjaspirit]

Yes your right the industry wants big guys selling..product..Moe all the time but mikes philosophy contradicts the greedy business model of fitness training where more is never enough 👍

[@sudharaj9462]

I really miss you Mike Mentzer... Why did you leave us so early 😔😔😔😔😔

[@justaguy5345]

After I read Mentzer's Heavy Duty Nutrition, I never wanted to eat high protein again. I won't go too much into specifics, but let's just say it makes a scary amount of sense to me why these high-protein "fitness influencers" feel the need to record themselves having "cheat days" (I.E, they're binging.) It's terryfying how ahead of his time Mentzer was. The past few months I’ve been eating higher carbs, moderate protein, and lower fats and I’m currently the most shredded I’ve been in my life.

[@PrestonVance-k9v]

makes it easier to not over eat because i don’t need a gram of protein per bodyweight. i can eat as much as i actually need

[@supragame1991]

What was your macronutrient gram target breakdown? Trying to get a clearer sense of what you meant by higher carb, moderate protein, low fat. Thanks for your time.

[@PrestonVance-k9v]

@@supragame1991 kzbin.infoOj48JBYlri0?si=s9PtKx274e6sAWRm

[@justaguy5345]

@@supragame1991Whatever Mother says we’re having.

[@justaguy5345]

⁠@@supragame1991In all seriousness, even though I’ve been lifting for years I don’t really accurately track macros cuz I don’t really want to. I’ve gotten pretty good at eye balling things to be at my desired weight. I just try to be reasonable, weigh myself, but I do closely track my performance at the gym.

[@robintrainer1]

The best information I have ever hear... Congratulations greetings from Venezuela, Mike is the best of The Best

[@Pipeline-surfer1]

Wow what a fantastic listen, I just subscribed . This guy was so knowledgeable. Thanks for starting this channel.

[@justinbaker6755]

I went up 100lbs on leg press, qnd 50lbs on bench press in my first 10 weeks on his routine.

[@CSorgini]

I am going to start it next week, (currently in my rest period before starting his program as suggested) is there anything I should know before starting?

[@shahidlucky6903]

@@CSorginijust go slow and perform exercises with restricted fashion also it takes some time to traing hard

[@OurTimeIsOut]

Just finished my fifth week and 10 lbs. lighter.. Strength is increasing as it is supposed to.

[@mutantdad834]

Fook yeah keep it up 💪

[@sriharisrinivas4015]

How much grams of protein per kg of body weight ?

[@luisfernandogp635]

Uff🔥🔥thanks for uploading this interview man, this interview is pure gold , I m gonna put in practice this principles

[@MikeJohnMentzer]

And then there are guys who think their bench press record will go down by 50 pounds if they don't eat protien every hour

[@outsiderdf]

I know I gained a lot of muscle as a teenager without tracking my protein, and positive I never came close to 1g per LB of bodyweight.

[@ThirdoptionJCSU]

People overtraining in the gym. I start working out 3 times a week, but I know guys who are from the same gym who are working out 6 days a week up to 2 sometimes even 3 hours a day. Thank God for the Mike's precious lessons which helping me a lot.

[@americanthaiboxer7224]

I gained more muscle mass (NATURALLY) than ever before doing HIT & eating less! It makes no sense on its surface, but it's true! You do NOT need to force feed yourself to acquire more muscle tissue. Once I got the proper training dialed in as Mike said & consumed the right foods my body responded in the most fascinating way. It took two years so be patient!

[@Dkbh94]

If anything I think the body would pull the calories it needs for muscle building from it's fat reserves, no need to eat excess calories.

[@FredetteShawn]

Remarkable

[@SiLoMixMaster]

Wise words from the BB GOAT

[@stopcensoringmen5044]

Even if you gain 20lbs a year, remember that you are also burning fat, so this will make you look leaner too.

[@ChuckLiftss]

this was eye opening. I have tried carb loading for the first time after finding mentzer for the 6 (3 years consistent/serious) years of training that I've done and I have overcome plateaus on some of my lifts. Solid advice.

[@dgant34]

Training is the first requirement 💪💪💪💪

[@nicklopez6698]

No, training is only 10% of results if we talk about bodybuilding. 60% gear,30% diet and 10% workouts

[@bustjanzupan1074]

@@nicklopez6698 What means "gear" ?

[@vexionary]

Hey John, I've been reading the book more, and I'm gonna try the ideal workout mentioned. Wanted to ask if the deadlift works traps enough, or should we add shrugs? I know I shouldn't be adding exercises, but just asking to be sure...

[@HEAVYDUTYCOLLEGE]

Mike thought it was OK to alternate between Shrugs and Deadlifts in that particular workout.

[@Pipeline-surfer1]

What book is that, I just subscribed to this channel.

[@victorkihungi4388]

So you don’t need a specific amount of protein, all you need is to eat slightly over your caloric maintenance level to build muscle? Or am I confused😅?

[@lovi.santiago]

i'm thinking about adapting the mike's method to my calisthenics training (with gymnastics rings). It will be interesting to follow his philosophy and try something new...

[@saemor7440]

I will add Mike mentzer method to my calisthenics training but without rings and it exhausting

[@Daniiel_Josee]

You can try weigthed calisthenics, there is a vest you can add plates for up to 300lbs

[@CatholicCarnivoreCalisthenics]

I’m attempting the same!

[@lovi.santiago]

@@CatholicCarnivoreCalisthenics I will share with you my current routine! - Rings muscle ups x3 sets RIR1 - Archer ring dips x3 sets RIR1 - Archer supine ring pull ups x3 sets RIR1 - And finish with bulgarian dips 20 reps x4 sets This is my main routine, somedays (when I feel it) I do complementary exercises. I try to focus on squeeze the muscles and do slow reps

[@kryptoniterocks8245]

When I read time and time again people shoving so much protein a day it’s nonsense when I read 1/2grms per pound of body weight

[@clydemasten2827]

The man is amazing. No cheat days when eating right

[@MyGashIsBigger]

John, this approach doesn’t account for protein needs at certain times. Does the body’s protein requirements change with activity? In other words, will I need more protein after a work than first thing in the morning? Or the day of a workout versus an off day? Thanks!

[@HEAVYDUTYCOLLEGE]

It averages out. Your protein requirements are largely determined on your body weight rather than your activity levels. If you have done damage, then protein will be used to bring about repair of the damaged tissue. Shy of this, you simply need protein as one of the macro nutrients you ingest for overall health. Even assuming you did enough micro trauma to your tissues to stimulate muscle growth, as Mike pointed out, you really don’t need much extra protein beyond what you take in for maintenance purposes to build muscle.

[@MyGashIsBigger]

Thanks! Has there been any research done that you know of about banking nutrients? As in, eating twice the amount of needed protein one day and none the next?

[@Alex-gu7xt]

You are basically talking about fasting?

[@Bruce_Lee]

​@@HEAVYDUTYCOLLEGE if you have 110kg/242lbs of body weight and aprox 30% is fat, so. Lean body mass is around 80kg/180lbs... protein depends on lean muscle mass or whole body weight?

[@keiranninjaspirit]

So in a nut shell..eat a well balanced diet without training and if you work out then have one protein shake a day to compensate any more us a waste if money.

[@HEAVYDUTYCOLLEGE]

Eat a well-balanced diet, yes. A protein shake? Not necessarily. Even if you workout.

[@biglongun]

Where did anyone say protein shake ?

[@themetalhead1463]

I’m 50 years old and my appetite just isn’t that strong anymore. If I ate like some people say you are supposed to, I would be bogged down and obese. At my age, I gain muscle so slow that taking in extra food is pointless.

[@DJCJ999]

You know... Mikes breakdown of potential muscle growth and how many calories you need to achieve that is a revelation. I have beenpart

[@GOATTKey]

What do you think about the carnivore diet combined with fruits during a caloric deficit? Is it a good idea to do or not and if not, why?

[@HEAVYDUTYCOLLEGE]

As long as you’re in a calorie deficit, it really doesn’t matter what the macro nutrient ratio is. Just try your best to get a well-balanced diet.

[@Dirk_van_Tonder]

I am on carnivore diet just over a year now and building muscle very well - 5kgs lean mass added from 8 months lifting. I do it strict just meat, eggs and plenty of animal/dairy-based fats as energy source. zero carbs or sugar. "Balanced diets" are a myth as far as i have observed

[@fire_2k21.7]

Hello i will train with the first HIT program of mike the 3 days split and 3 days off. But i dont have access to le extensions and leg curls. Can i do squats and romanian deadlifts or only squats. Beacuse in the program it has barbell rows and they work a little the hamstrings and im scared to overtrain something can u help me pls- thank u

[@V_Dgt]

Well, mates.. I am not familiar of how well fitness-bb "science" was developed back then in 80-90, but he sounds like modern blogger

[@Bl4zik3n]

if i just go a few more days between exercise the overall protein requirement would be met workout to workout it doesn't have to be a daily protein requirement because daily protein requirement should be different for someone training twice a week vs once a week @JOHN LITTLE is the logic i have here flawed? i am barely getting in protein but my body is growing visually.

[@HEAVYDUTYCOLLEGE]

It really doesn’t require much additional protein to build muscle: “Many exercisers increase protein to maintain or add lean mass. But consumed protein does not equate to gained lean mass. Excess protein in the diet follows a preferential path to triglyceride formation. Eating more protein only ensures more nitrogen enters the body which often requires more water to excrete it. The same muscle websites that tell you adding a pound of muscle contributes to 50 kcal of resting metabolism are the ones suggesting a person needs a gram of protein per pound to add muscle mass. Muscle tissue really only needs a relatively small amount of added protein to promote the process of remodeling. An intake of 1.6 grams per kilogram of body weight easily supports this goal without crossing the tolerable upper limit (UL). Certainly body builders who take steroids can utilize more protein because they have the internal environment to use it, but the need for a personal training client is much reduced in comparison. Consider this, a pound of muscle weighs 454 g and is composed of 22% protein. This equates to about 100 g of protein in a pound of muscle. Therefore to add a pound of muscle in a week (assuming appropriate training and anabolic activity) a person would need only 100 additional grams of protein per week or 14 g per day (56 kcal). To add mass the body actually needs calories, about 400-500 extra a day to add a pound of muscle a week. But that does not mean all the calories should come from protein and the added calories also usually means added fat as well. When put into perspective the same 185 lb person would only need 75 g of protein a day if sedentary, and if he suddenly became an avid weightlifter would require 134 g of protein per day or an increase of 59 g from his sedentary requirement. This jump in protein includes any additional muscle building needs.” (National Council on Strength & Fitness) - the above quote can be found at the web address below: www.ncsf.org/pdf/ceu/a_pound_of_muscle_burns_30-50_kcal_a_day_really.pdf

[@Bl4zik3n]

Makes sense @@HEAVYDUTYCOLLEGE thank you

[@HEAVYDUTYCOLLEGE]

@@Bl4zik3n No worries 👍

[@jimaldo7715]

​@@HEAVYDUTYCOLLEGE ​I'm dumbfounded by Mike's calculation. I spent the better part of a decade consuming 2g/lb-bodyweight of protein, every F-ing day! Most of that time, spinning my F-ing wheels not gaining anything! Regardless, I'm very thankful of you John, for providing this trove of knowledge, and taking time to answer questions. You're promoting Mike's legacy, for our benefit! Please keep it up.

[@HEAVYDUTYCOLLEGE]

@@jimaldo7715 Thanks for the kind words. I will do my best.

[@nickcarson9129]

Intro soundtrack?

[@guitar300k]

but isn't when you gain 1 more pound of muscle, your maintain calories level is also increase?

[@HEAVYDUTYCOLLEGE]

Yes, your maintenance need of calories may increase, but only by about 6 calories (according to most studies). A bite out an apple would pretty much cover it. If your bodyweight increases (or decreases) a lot, then you would need to recalculate your maintenance need of calories.

[@guitar300k]

@@HEAVYDUTYCOLLEGE no way, so if I 150bls and someone 160bls, he just eat 60calories more than me but he a lot stronger than me

[@HEAVYDUTYCOLLEGE]

@@guitar300kThe current scientific opinion on the matter is that 1 pound of muscle burns an extra 6 cal a day. There are some who would put that number higher, but not much higher. Even if you triple it that’s only 18 extra calories a day, which means three bites out of an apple approximately. Higher Muscle Mass Increases Basal Metabolic Rate (BMR) and your BMR accounts for about 60% of our body's energy expenditure. A higher percentage of this energy comes from lean muscle mass than fat (1 pound of muscle requires approximately six calories a day compared to 1 pound of fat which burns four calories a day).

[@guitar300k]

@@HEAVYDUTYCOLLEGE I appreciate you spend time to answer me, I get it mike opinion that training is the most important factor, but somehow it doesn't make sense in anatoly dude, he's stronger than bodybuilders but he a lot smaller, so what is the problem there, does he just eat a little bit less than other bodybuilders, if it doesn't require much calories to gain size then if anatoly just take an extra apple a day he probably gain 10bls of muscle size easily because his strength is already there

[@HEAVYDUTYCOLLEGE]

@@guitar300k The short answer is: genetics. A muscle's size is determined by genetics (such things as muscle fiber density, muscle length, etc.). Other genetic components also factor in to one’s response to training: Interleukin-15 The gene combinations of interleukin-15 are closely associated with positive responses to resistance exercise. Interleukin-15 is expressed by three different gene possibilities (known as “genotypes”): Type AA, Type CA, and Type CC. In terms of response in muscle size after exposure to resistance exercise, the AA genotype of interleukin-15 produces a much greater increase than the CC genotype, which has minimal to no effect in that area, while the CA genotype produces an intermediate or modest response. However, in regard to muscle strength in response to strength training, the opposite extremes pertain: the AA genotype produces the least strength increase (but the most mass increase), while the CC genotype produces the greatest strength increase (even though it produces the least mass increase). The CA genotype again produces a more modest or intermediate response. Add it all up, and the interleukin-15 genotype can factor in determining someone’s size and strength responses to resistance exercise. Alpha-Actinin-3 Alpha-actinin-3 is a component of the actin filament in the myofibril of fast-twitch skeletal muscle. Across the general population, roughly 18 percent of people lack this protein entirely. Narrowing the focus, though, to only athletes presents an entirely different composition: no world championship sprinters to date have been shown to lack alpha-actinin-3, while one-third of all champion endurance athletes lack it. It certainly appears that if you’re going to be a power or speed-based athlete, it would behoove your genome to be in possession of alpha-actinin-3. As for its role in response to strength training, some preliminary studies indicate that people who lack alpha-actinin-3 tend to benefit more from strength training than those who possess it. And this is just a sample of some of the genetic components that go into differing responses to strength training. Myostatin levels that encode for GDF-8 also play a role (it’s worth your time to Google this), so looking at one person, such as Anatoly Malykhin, yields you no meaningful data to apply to your own unique genetic endowment, which is why Mike said you can’t compare individuals. The only person you can make meaningful comparisons with is - you.

[@phd8155]

Only the wise will understand this honestly it's simple

[@outsiderdf]

Also, all the dummies saying the 60, 25, 15 macros of Mentzers would not work on a cut, do you realize that the carbohydrate is protein SPARING?

[@Starbreaker2012]

The concerns with regard to carbs are not just in getting ripped. Carbs stimulate the most insulin, predisposing the body to store energy, and increase blood pressure by forcing higher blood volume through inflamed blood vessels, since high insulin levels are automatically accompanied by high IGF levels. So, insulin resistance and high growth factors equal high risks of chronic ill health.

[@Dirk_van_Tonder]

@@Starbreaker2012 Precisely. Those of us on carnivore diet are doing it because we know this. Carbs = non-essential, even detrimental to health

[@dbozexpat894]

The key word here is need! Protein contains calories like fat and carbohydrates, but not as much as fat per gram. However, you still "need" protein to build and maintain muscle. There's a difference in dieting for aerobic training compared to anerobic training. Anerobic training requires more protein in your diet.

[@outsiderdf]

Nobody said you don't need protein, you just don't need the dumb AF usual saying of 1g per pound of body weight, asenine.

[@richbrake9910]

yes, but not much more.