TMGP Ep 13 with gymbro Roscoe

oo another white boy with a podcast pronouns Jim bro another white boy with a podcast you want to see the video it went viral hi Gaines gurus and welcome to tmgp the muffle growth podcast episode 13 I am your host Rosco and today we are welcoming me Rosco Kirby onto the show in line with the show's format I would give you an introduction and a deep dive into my life but if you want to skip all the fluff about me please feel free to do so as you should all know I'm just another white boy worth a podcast jokes aside I am a full stack software engineer with an undergraduate degree in mathematical science majoring in computer science from Stan Bosch University and a postgraduate honors degree in computer science from the University of Cape Town I am a former top tennis player and squash player having represented my Province Western Province via Pi y ladang many multiple times at multiple levels ranging from under 11 through to under 19 I also won the South African national championship rakon tournament after school I played Martis Stan BOS University's nickname for its students tennis squash and table tennis I soon dropped this squash and table tennis to focus on tennis Academia and gym I'm going to try to give a chronological timeline of my life so let's start at the beginning I was born at Vincent pilotti in pinin Cape toown South Africa in 1999 April 24th for those who want to send me gifts or wishes my mom is a teacher and a tennis coach my dad is an insurance broker sport was a major part of both of their lives and I inherited the sports bug from them I grew up on the tennis court from the age of four years old often joining the renberg girls junior school teams in their practices in Junior School I also swam ran middle distance and long distances I could never Sprint and played a team hockey Cricket tennis soccer and squash but never rugby this became an issue for others later on in life I represented my Province Western province in tennis and squash in junior school and then throughout High School teachers at saxs told me that tennis was a gay sport or a sport for girls this did not F me too much even as a 12-year-old I knew that some people's ridiculous opinions were just not worth stressing about in high school I dropped swimming cricket and running but remained fit doing tennis squash and hockey I also had a strong inclination for academics as well as music playing the alto saxophone and piano despite what my recent Circle DNA analysis might suggest unfortunately those talents have been lost to time but I would like to relearn sax again at some stage preferably the tenner I was ranked in the top 10 in South Africa for tennis and I went to all of the tournaments throughout the country unfortunately due to being forced to play hockey by my school on the weekends I was unable to continue going to tournaments during the winter terms and my ranking plummeted I still managed to make the Masters every single year which was the top eight players at the local tournaments I fell in love with a sport called radon which was quite big in Europe at the time the game involves battles across four rord disciplines table tennis badmington squash and tennis I was very competitive at most of these Sports and I managed to win the South African national championships for rodon for under 14 under 16 under 19 and under 21 and I ended up ranked in the top 100 in the world for Radon at stellos University I was given a tennis scholarship as I played for Marty's first team I also briefly played for the Marty squash team as well as the table tennis team where I actually won a bronze medal at an intervar te doubles tournament I was also captaining the res table tennis team in my first year at metanoia I have been training in the gym since I was quite young I started my gym Journey at virsion active Claremont and Constanta where I did not really graduate from the circuit for fear of being judged by all the bigger Lads on the weights I joined the gym almost immediately when I came to stonos not the Virgin active thank goodness for those of you who know the one you know why I joined the high performance gym known as Marty's gym or sspy stabos university sport performance Institute this has been one of the best investments ever please do not move to Marty's gym though as it's already very full I only trained a few times per week because I did not want to gym and play sport on the same day as it was too much I could get away with table tennis and but not squash or tennis and gym coming into University in 2018 at 6' 2 in or 190 cm I have subsequently shrunken a few centimeters somehow I weighed immediately 70 kg after my first year of training hard and bulking I weighed 80 kg mostly thanks to new muscle of tissue acrel I kept training hard at tennis jyming hard and learning hard I went up on tour to an inter tournament known as top schools where it was the best universities competing at Sun City it was at this tournament that I suffered a wrist strain The Strain was looked at by the tournament medic and Fier and they said it was still playable so I played and it got so much worse we won though so maybe it was worth it I was literally holding onto the record with my left hand and using my injured right hand to stabilize it well done to my doubles partner and one of my lifelong best friends RKA lck for carrying us over the line shout out to Brandon Thomas for being a phenomenal coach too unfortunately for me the injury put me out of tennis and gym for a long while I went to GPS phos sports doctors and even the hand and wrist surgeon at Vincent Pate to try and fix it it really did not get better quickly and part of the problem was that no one really knew what the problem was despite having top tier professionals assessing it they all gave varying opinions on what was wrong and what was the best way to treat it I was given the usual advice which is super outdated and incorrect of rice rest ice compression elevation I've written an article on why rice is stupid and better Alternatives that you can check out on my medium blog at DPS with Rosco I have a really cool episode in the pipeline where we will talk with the author of a paper called the rice protocol is a myth a review and recommendations so stay tuned for that episode but alas that was the advice as well as anti-inflammatories which again probably taken for two of an extended period is not going to be helpful anyway Tai managed to heal me in the end after I stopped the rehab and the anti-inflammatories I started getting back to gy with my arm in a cost doing as much as I could eventually I started playing tennis slowly again and I built up strength and muscle at the gym again it was coming to the interisting national championships known as the uses I had played in the 2018 uses but this one was at home in stellin Bosch for the first time ever I was so stoked and excited to play the tournament was scheduled for the beginning of December 2019 unfortunately disaster struck and I was not able to play I was following the advice of our strength and conditioning coach for the tennis team who had assured us that the only way to squat was atg R to Grass as they say despite fundamental differences in everyone's anatomy and biomechanics I was doing a set of 80 kg which was about my body weight at the time so not a lot of weight by any means for many gimm go when I was on my second last rep of my six rep set I felt something go wrong in my lower back it felt off however I was going quite heavy for me had just taken pre-workout so I was on a caffeine high and I was in the zone and I had just one more rep so I figured in that split instance decision that maybe doing a final rep would actually realign or correct whatever had just gone wrong boy was I mistaken I went down and immediately threw the 80 kg barbell over my head and fell to the floor in agony I managed to pull myself up the gym stairs with my back bent in an arh position and managed to get myself down the stairs to the Marty's high performance gyms reception desk the person working reception took one look at me and asked if they could call an ambulance I declined and decided to call my dad which I did luckily he was at a lunch with a doctor friend who gave me a prescription and I was taken to a clinic I was then given bed rest for weeks where I could not walk or move and was ready confined to my 2 m by 2 m rest room in metano stellin BOS I was devastated to miss the user that I'd been training so hard for and had been so excited to participate in stabos managed to bag a phenomenal second place but who knows where we might have been if I had been able to play once again the doctors were stumped I was given major anti-inflammatories pain meds tramazac to be exact and told to rest and Ice once again it was again after months of rehab and Physio and doctor visits that I decided it was time to take my health into my own hands I heard someone say you've got to be the CEO of your own health which is actually far more complex than it sounds but it was after this particular injury that I decided I needed to bulletproof myself and I realized that I wanted to be much bigger stronger and better hence the podcast slogan this would make me more capable in gym and improve my confidence as well it would also translate to improve sports performance it was then that I became fascinated with Fitness Gym health and the like I became obsessed with channels like more plat more Deads Greg Jette Jeff nippet and many others I wanted to figure out how to maximize gains using Science and Technology through techniques like minmax and other optimization techniques that I had learned in operations research Computer Science and Mathematics modules at University I went through my struggles with multiple misdiagnosed nses bad advice incorrect medications and the like and that became one of the main reasons why I started this podcast it was so that other people did not need to struggle like I did and so they can at least have someone Point them in the right general direction again disclaimer this is not medical advice in any way shape or form it is purely informative and should be used for educational purposes only unfortunately there is too much media and money involved with places such as Men's Health often giving unrealistic Beauty and body standards to the public with total BS nonsense being spewed left to right and even center fitness influences or fit fluences are often not much better however we will not be having such people on the podcast as far as I can help it I'm trying to recruit real people who have done amazing feeds like Ashley hoter Jenny mcole and researchers like Dr pack Dr Wolf Max Coleman and Jack remit coaches who know what they are doing like B coach Benjamin yees coach Morgan coach Leo coach Jared and health experts like Ry Javis and Dr vonder Wright I aim to deliver high quality information that is accessible to all I just want to provide value without being overly biased or money driven on that note that takes us nicely to the gains guru's hypertrophy blueprint that I and many others have been developing the overarching objective of the hypertrophy blueprint is to deliver substantial value by offering accurate evidence-based information supported by scientific research at its call this blueprint is driven by an unwavering commitment to the pursuit of muscle gain also known as Hyper trophy our primary aim is to empower individuals with a comprehensive and reliable resource that not only helps them understand the science behind muscle growth but also equips them with practical strategies and techniques to achieve their hypertrophy goals effectively and safely we recognize the importance of clarity and credibility in the realm of fitness and muscle development and our mission is to bridge the gap between scientific knowledge and practical application ensuring that individuals can embark on their journey toward enhanced muscle mass with confidence and success reduce friction exceed limitations that is the slogan for the gains gurus so welcome to the public gains gurus hypertrophy blueprint as you can see we have topics ranging from diet supplements training recovery muscle science professional gains gurus cont attributors and of course a disclaimer I'm going to go through the diet tab on the blueprint I'm not a nutritionist and uh these are just based on studies that I found and articles and the likes um so use for educational purposes only do your own research so what I'm going to do is I'm going to go through some of the information that I found I'm going to go quite quickly and I'm not going to really go through the source titles or any of that stuff because if you want to look at that you can just look at this it's a free resource for all all right let's go so different columns represent different things so basically I'll start by saying the nutrient or the substance and then I'll say what the aspect of that particular nutrient or substance is and then I'll give the information that I think is quite important related to that aspect and that substance okay the first item on the list General macronutrients the composition of diets for bodybuilders should be 55 to 60% carbohydrate 25 to 30% protein and 15 to 20% of fat for both the offseason and pre-contest phases during the offseason the diet should be slightly hyper energetic approximately 15% increase in energy intake and during the pre-contest phase the diet should be hypoenergetic approximately 15% decrease in energy intake sufficient protein 1.6 to 2.2 G per kilogram per day should be consumed with optimal amounts .4 to 0.55 G per kilogram per meal and distributed evenly throughout the day 3 to six meals including within 1 to 2 hours pre and post training fat should be consumed in moderate amounts .5 to 1.5 G per kog per day and the remaining calories should come from carbohydrates with focus on consuming sufficient amounts greater than equal to 3 to 5 G per kilogram per day to support energy demands from resistance exercise creatin monohydrate 3 to 5 G per day cassine 5 to 6 mg per kilogram beta alanine 3 to 5 gam day and citrine malet to 8 gram per day might yield ergogenic effects that can be beneficial for bodybuilders caloric intake should be set at a level that results in body weight losses of approximately .5 to 1% per week to maximize muscle retention within this caloric intake most but not all bodybuilders will respond best to consuming 2.3 to 3.1 G per kilogram of lean body mass per day of protein 15 to 30% of calories from fat and the remainder of calories from carbohydrate eating 3 to six meals per day with a meal containing .4 to.5 G per kilogram body weight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency generally speaking the macro ratios for building new muscle tissue will be 20 to 35% of your calories from protein 40 to 55% from carbohydrates and 20 to 30% from fats the American College of sports medicine recommends a 20 to 35% fat intake for athletes there is some evidence to support that around 0.3 gram of dietry fat per kilogram of lean body tissue carbohydrates amount 4 to 10 G of carbohydrates per kilogram of body weight appears to be a good ballpark amount 5 to six G of carbohydrates per kilogram of body weight per day 55 to 60% carbohydrate of total diet during the bulking phase eat about 47 G per kilogram of body weight of carbohydrates per day the dietry guidelines for Americans recommend the carbohydrates make up 45 to 65% of total daily calories High carbohydrate intake ranges of 5 to 7 G per kilogram per day for General training needs and 7 to 10 gram per kilogram per day for the increased needs of endurance athletes are suggested carbohydrate recommendations range from 6 to 10 gram per kilogram of body weight depending on gender and physical fitness level of the individual total training load energy expenditure type of physical activity and environment high carb greater than 5 G of carb per kilogram body weight with a fat remaining of calories if you live an active lifestyle or if you prefer High Cobb or both mainly for sport athletes that also do resistance training or if you have two sessions a day Slater at all recommends 4 to S gram per kilogram per day for strength athletes and bodybuilders dextrose the Boost in calories and easy to break break down natur of dextrose can be can benefit bodybuilders or those looking to increase muscle mass bodybuilders might use dextrose before or after their workouts before their workouts if their energy levels are low dexos can give an immediate boost of energy after workouts during recovery dextrose is a quick way to provide your muscles with recovery carbs and help facilitate the absorption of protein glycogen is made of long chains of glucose molecules that gets broken down to fuel everything from from your brain to muscles to organs in muscles where much of it is stored glycogen functions as an immediate Reserve source of glucose for muscle cells following intense workouts we drain much of our reserves however the refueling is necessary after your tank is drained the fastest way to refuel your glycogen after workouts is to use a simple sugar such as dextrose as a simple sugar it's fast digesting and is ready to be absorbed since it's fast digesting dextr is readily absorbed isomer also known as DD glucose dextrose helps Drive nutrient uptake in cells dexos has another great impact on Sports Nutrition after a hard workout it is critical to get the need needed nutrients to Fu the muscles to repair and refuel lots of nutrients must be moved around the body insulin is famous for its role many roles in the human body as a hormone insulin serves in the transportation system for nutrients in a sense it helps nutrients from the bloodstream to the muscles to start the recovery and rebuilding process the nutrients in the bloodstream are going to build up your muscle tissue and the insulin involved in the transportation from the bloodstream to improve your performance because dextrose is a fast digesting simple sugar it helps to raise blood sugar glucose levels quickly causing a fast spike in nutrient transporting insulin into the bloodstream it's important to remember high glucose levels from snacks through throughout the day will cause insulin spikes if the spike is from unhealthy eating you will drive nutrients into fat cells as well remember dexo speeds up nutrient absorption whereas a slower digesting carbohydrate would not help Shuffle nutrients as fast athletes need to start the rebuilding and refuting as soon as possible and dextrose gets the job done timing athletes seem to benefit from 200 to 300 G of carbohydrates consumed 3 to 4 hours before for the athletic event pregame meal targets to prepare the athlete for the upcoming event providing him with carbohydrates electrolyt and water carbohydrates are essential to maintain blood glucose levels and maximize glycogen stores during exercise athletes should consume 30 to 60 gram of carbohydrates per hour or 0.7 G per kilogram of body weight in order to maintain blood glucose levels this is of extreme importance when the event more than an hour and it takes place in extreme environmental conditions called heat or high altitude after exercise athletes should consume 1 to 1.5 G per kilogram of body weight during the first half hour and every 2 hours for 4 to6 hours in order to replace liver and muscle glycogen stores carbohydrate intake can enhance training capacity and may consist the trigger point for winning an event and achieving the best possible performance I'm sorry for any wrong grammar a lot of this has just been copy pasted from the sources from the websites so please excuse any bad grammar and uh all the rest of it this is just me reading what these articles have to say I've tried to fix them when they're too terrible but as you can hear some of it doesn't make entire some of it hasn't been edited properly basically yet so type complex versus simple winner complex you need complex carbs complex carbs digest much more slowly than simple carbs due to their long chain molecular structure complex carbs are also made of sugars but they do not Spike blood insulin they keep your blood glucose stable and provide a sustained energy release these types of carbohydrates work best for prolonged training improving endurance building more muscle and optimizing body composition complex carbs slow the absorption of sugar slowing digestion which keeps you feeling Fuller for longer there's no blood sugar roller coaster with complex carbs good sources many athletes should exceed the upper range of servings for these food groups that is bread cereals legumes more than 10 servings a day vegetables more than five servings a day fruits more than four servings a day milk Alternatives more than three servings a day athletes with lower energy need of small body shape are advised to select nutrient dense foods in order to obtain adequate carbohydrates fruit vegetables sweet potatoes oats quinoa whole wheed bread whole wheed pler yams and brown rice are all examples of good sources of carbohydrates on protein my favorite macronutrient amount 1.6 to 3.3 G per kilog of body weight to gain muscle most people should should aim for 1.6 to 2.4 G per kogam of body weight if you are of healthy weight and active and wish to build muscle aim for 1.6 to 2.4 G per kilog or .73 to 1.1 G per pound intakes as high as 3.3 G per kilogram may help experience lifters minimize fat gain when bulking consuming 2.6 to 3.5 G per kg of protein per kog of fat-free Mass may increase the likelihood or magnitude of recomposition protein supplements whey and casine may be used as a means to increase daily diag protein intake as well as a tool to maximize muscle protein synthesis from now on I'm going to refer to that as NPS muscle supplementation Beyond total protein intakes of 1.6 G per kilogram per day resulted in no furthest resistance exercise training and Juice gains in fat-free mass dietry protein supplementation significantly enhance changes in muscle strength and size during prolonged resistance exercise training in healthy adults increasing age reduces and training experience increases the efficacy of protein supplementation during resistance exercise training consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance trained individuals who otherwise maintain the same training regimen no significant changes over time or between groups for body weight fat Mass fat free Mass all percent body fat so basically what that's saying is there isn't an upper limit for uh protein as far as I can tell good sources of protein eggs salmon chicken breast truna lean beef turkey breast lean jerky also known as bong in South Africa the equivalent um these are my favorite coming up B Tong meat chicken fish beef ostrich pork eggs cheese whey protein powder and casin protein powder onto the macronutrient that is often neglected fats amount 15 to 30% of caloric intake as fat or greater than .5 G per kilogram per day seems to be a good ballpark amount fat should be consumed in moderate amounts .5 to 1.5 G per kilog per day keep the fat intake at a minimum of 15% of caloric intake roughly .5 G per kilogram per day 15 to 30% of calories from fat if gaining muscle is your goal getting around 15 to 20% of your calories from fat is ideal in summary the composition of diet for bodybuilders should be 55 to 60% carbohydrate 25 to 30% protein and 15 to 20% of fat the American College of sports medon recommends a 20 to 35% fat intake for athletes type of fat unsaturated fat is the healthiest type of fat it's the kind of fat mostly found in plant-based foods and oils as well as fatty fish good fast sauce examples eggs salmon avocado nuts flax seed dark chocolate cheese whole eggs of course um not egg whites but whole eggs probiotics pertaining to muscle mass the results of our meta analysis highlight the positive effect of probiotic supplementation across populations below the mean age of 50 utilizing a longer term greater than equal to 12 weeks treatment duration and specifically consuming bedo bacterium in Asian countries probiotics play a prival role in the maintenance of Health through the effects on the regulation of bone and sceletal muscle the metabolism of energy and various Nutri the inflammatory response the intestinal barrier function the immune function the Improvement of oxidative stress and the alleviation of psychological stress thereby reducing exercise fatigue and improving exercise performance water hydration water several studies suggest that Sal dehydration may have severe effects on muscle leading to catabolism anabolic resistance and muscle wasting as well as impaired muscle contractile capacity electrolytes electrolytes are essential to normal skeletal muscle contraction and are thought to play a role in muscle fatigue excess accumulation of ammonia and hydrogen ions after strenous part of physical activity are thought to slow muscle contractions and decreased muscle tension development sodium is the main an extracellular fluid with a multitude of benefits for both the general population and the sporting World such as contributing to the release of digestive secretions and controlling the absorption of certain nutrients like amino acids glucose galactose and water in addition it ensures sufficient blood volume blood pressure and ultimately organ perfusion it's also vital for the stimulation of muscle and nerve cells and is involved in the control of the acid base balance in the sport section sodium helps maintain serum electrolyte concentrations resulting in a balance of intravascular osmotic pressure and plasma volume it increases the third stimulus and reduces the amount of urine produced effects that ultimately reduce physical fatigue and medical problems associated with these homeostatic imbalances in Endurance Sports however attention should be paid to excess sodium which contributes to high blood pressure and and damage to certain organs such as the heart kidneys and Bones in contrast a low intake has been associated with increase of cardiovascular events and death independent of blood pressure levels turning to the main issue despite the positive effects of sodium consumption such as maintaining aldosterone and vasopressin production increasing th stimulation and decreasing burine production enhancing electrolyte balance and stimulating water retention in the body resulting in a reduction of physical fatigue in Endurance Sports sodium is an element that should not be missing from people's diets thus the ideal amount of sodium intake in the largest range of the population appeared to be in the range of 1.5 G per day however it is equally important for endurance athletes to consume 300 to 600 mg an hour it was also noted that there is no documented scientific evidence on the relationship between sodium and muscle cramps finally attention should be first be paid to the individual amounts of fluids consumed and then to the amount of sodium consumed potassium chloride in simple terms the study found that when muscle cells were exposed to a specific amount of potassium chloride a chemical it caused the cells to produce more of a growth factor called igf1 this increase in igf-1 helps with muscle growth in simpler terms This research suggests that when muscles work hard they release potassium chloride which can stimulate the production of growth factors in nearby cells helping muscles grow and repair higher dietary potassium intake decreases the odds of low muscle mass index in men but not in women higher potassium intakes were also associated with a greater SMI skeletal muscle index male feeding or timing fasting 16 our results suggest that an intermittent fasting program in which all calories are consumed in an 8h hour window each day in conjunction with resistance training could improve some health related biomarkers decrease fat mass and maintain muscle mass in resistance trained males hypertrophic training in a fasted or in a Fed State during Ramadan does not affect body mass and body composition of body builders eating window before work us or after based on these results it may not matter whether or not you exercise fasted if your goal is weight loss however it is possible that training fasted could impair your exercise performance particularly for serious athletes overall it seems that exercising while fasted may be a matter of personal preference it will probably not make your exercise more effective and it's even possible that exercising fasted will decrease your performance however some people enjoy exercising fasted if you choose to do this it is recommended that you get 20 plus gram of protein soon after exercising to support Muscle Recovery protein timing throughout the day both nighttime and daytime protein consumption as part of a 24-hour nutrition approach are effective for increasing strength and hypertrophy the results support the strategy of achieving specific daily protein levels versus specific timing of protein ingestion or increasing muscle mass and performance immediately before bed pre-sleep you ought to be consuming casine protein roughly 30 minutes before sleeping so immediately before bed Studies have shown that pre-sleep casine protein ingestion timing 30 minutes before sleep amount of casine protein ingested 40 to 48 gram could help post exercise recovery and positively affect acute protein metabolism and exercise performance in addition Studies have suggested that repeated pre-sleep casing protein ingestion for post exercise recovery over a long period might also result in chronic effects that optimize intramuscular physiological adaptation muscle strength and muscle hypertrophy the potential mechanisms of pre- sleep casing protein digestion that contribute to these effect include the following one significantly increasing clasm amino acid availability during sleep thereby increasing protein synesis inhibiting protein breakdown and achieving a positive protein balance and weakening exercise induced muscle damage or inflammatory responses causing reduced muscle soreness pre protein protein ingestion prior to seep increases mitochondrial and myofibril protein synth rates during overnight recovery from exercise the overnight muscle protein synthetic response to way and casine protein does not differ 30 minutes before sleep in conclusion post exercise ingestion of at least 40 G of casing protein approximately 30 minutes before sleep and after about resistance exercise in the evening might be an effective nutritional intervention to facilitate Muscle Recovery preed protein protein ingestion prior to sleep can be accompanied in combination with resistance type exercise training to further augment the gains in muscle mass and strength when compared to no protein supplementation before and after training feeding you ought to be consuming protein before and after training you ought to consume dexos during training you ought to consume carbohydrates immediately after training you ought to to consume essential amino acids and dextrose prior to training before training essential amino acids and dextrose the composition of essential amino acids and extros appears to be most effective at eving protein synthesis prior to rather than following resistance exercise during training high glycemic carbs replenish glycogen stores more quickly and more maximally sufficient carbohydrate ingestion during exercise helps maintain Lev glycogen stores and has been reported to spare glycogen in type two fast twitch muscle cells and nothing is going to be better than dextrose it's the fastest thing possible it's a mirror image of glucose just flipped immediately after exercise thus the combined evidence suggests a strategic advantage of practicing early post exercise consumption of whe protein or dairy based protein to promote MPS net muscle protein accretion and ultimately hypertrophy an ideal protein supplement of the resistance exercise should contain whey protein as this will rapidly digest and initiate muscle MPS and provide 3 to four gram of Lucin per serving which is instrumental in promoting maximal MPS a combination of a fast acting carbohydrate Source such as maltodextrin or glucose should be consumed with the protein source as Lucin can not modulate MPS as effectively without the presence of insulin and studies using protein sources with a carbohydrate Source tended to increase lean body mass more than that a protein Source alone such a supplement would be ideal for increasing MPS resulting in increased muscle hypertrophy and strength in contrast the consumption of essential amino acids and extros appears to be most effective at evoking MPS prior to rather than following resistance exercise post-workout consuming 2.6 to 3.5 G per kilog of protein per kilogram of fat freeass may increase the likelihood of magnitude of recomposition protein supplements whe and casine may be used as a means to increase daily dietary protein intake as well as a tool to maximize MPS this may be of Greater importance post workout as a means to maximize the recomposition effect before and after training consumption of protein or amino acids and carbohydrate immediately before and after training sessions May augment MPS muscle glycogen resynthesis and reduce protein degradation the optimal rate of carbohydrate ingested immediately after training session should be 1.2 G per kog per hour at at 30 minute intervals for 4 hours and the carbohydrate should be of high glycemic index although the protein group had a lower protein intake in terms of total food intake than the placebo group the mean changes in muscle circumference strength and exercise volume increased especially at week 12 compared to the placebo group these results suggest that the composition and timing of protein intake are more important than the total amount in general protein suppl pre-and or postwork out increased physical Performance training session recovery lean body mass muscle hypertrophy and strength number of meals and protein per meal it seems a minimum of four meals a day is needed to maximize muscle growth number of meals and protein per meal to maximize anabolism one should consume an intake or between 0.4 and 0.55 g of protein per kilogram of body weight per meal across a minimum of 4 meals per day combining resistance training with a balanced protein distribution rescued rates of myof fibrilla protein synthesis during ER to the levels observed during energy balance ER stand for energy restriction we contend that the combination of resistance training and a balanced diet of daily protein in the context of a higher protein diet May repres present an effective strategy to allow for fat Mass loss during ER without exacerbating sarcopenic muscle loss balance 25% daily protein per meal times 4 during energy restriction and overweight or obese older men a balanced consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional spew distribution combining resistance training with a balanced protein distribution rescued the lower rates of myop fibrilla protein synthesis during the moderate ER beg no nose no alcohol or keep your alcohol to minim at least we conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and or subsequent performance our results suggest that alcohol may have detrimental effects on muscle mass at higher levels of consumption in metal and older age people cortisol levels seem to be increased while testosterone plasma amino acids and rates of muscle protein synthesis decreased chronic alcohol consumption leads to muscle weakness and atrophy in part by suppressing protein synthesis and M2 C1 mediated signaling consistency not screwing up your weekends weekend calories still count training on the weekend still count the weekend Friday Saturday Sunday is three out of seven days for the week which is equal to greater than 40% of your week concerns about whe protein powder overall our results suggest that the typical intake of diety supplements would not result in adverse health effects due to heavy metals thank you for listening to the diet tab on the public dance guru's hypertrophy blueprint cool so I just took you through the first tab the diet tab of the Gaines guru's hypertrophy blueprint what I want to do now is briefly show you my reps with Rosco medium blog here I'm going to be posting things like supplements hormones things like Fitness anything related to Fitness and hypertrophy so what I'm going to do I'm very briefly just going to read you some of the titles and just go through it like that very briefly some of the titles that I've published so far on my median blog at reps with Rosco basic testosterone mechanisms in men a simple explanation unraveling the wonders of intimate and fasting a Layman Sky to health aging and disease exploring the multifaceted potential benefits and considerations of ashwag gandha the impact Act of post exercise Cold War immersion on resistance training induced muscle growth mastering the six foundational movement patterns a summary of Dr John Ren's article on T Nation The Natty line the enhan scale for muscle growth the rice protocol is a myth a review and recommendation summary next I'd like to share with you something quite personal but it is my gym goals Studies have shown that showing your goals and sharing them with other people increases the likelihood that you will at least attempt to achieve the goals okay so I'm going to start with this year's goals 2024 and then I'll go to 2025 2026 Etc goals for this year 2024 squat goal 130 kg bench press goal 125 kg deadlift goal 250 kg overhead press go 70 kg and weighted pull up 50 kgs the final goal is a 500 kgam SBD total 2025 squat goal 135 bench press goal 130 deadlift goal 260 2026 squat goal 150 bench press goal 135 deadlift goal 2 270 2027 squat goal 140 bench press goal 140 deadlift goal 280 2028 squat goal 165 bench goal 145 deadlift goal 290 2029 is the end of my five-year jum goals and this represents really big milestones for me and this is what I want my 2029 s SPD to be squat goal 180 kg Ben press goal 150 kg deadlift goal 300 kg I am pursuing a 300 kg deadlift I am currently sitting at a 240 kg deadlift so this is a 60 kg increase over 5 years which is equates to roughly 12 kg increase per year do you think that I can do it I guess we'll have to just wait and see lastly I'd like to share with you my latest gym workout plan it's very different to anything I've ever done before and it's very different to most things that I've seen online I have used aspects from Top trainers and personal trainers I have never seen anything exactly like this before I'm sure it has been done before but this is something that I came up with pretty much by myself using science and utilizing the knowledge that I've gained from uh top professionals so I hope that this can be useful for you I've tried to incorporate a lot of the foundational movement patterns as described by Dr John rusen so let's go through the workout plan the program is divided into two week segments uh week one and week two and then we alternate we between week one and week two every every week so I'm just going to go through the what is written here and then I'll explain what the key is I was doing full body training five times per week I've decided I've been doing that for the last two years it's really awesome it's a great way to get a lot of volume but what I'm trying now is I'm trying a lower upper lower upper powerlift split I've never seen this before but I think it's got a lot of potential to be really good it's trying to ensure that I head each major muscle group twice per week and that I still get to do the power lifts so this is what you'd call a power building program where the emphasis is on building muscle and gaining strength at the same time week one lower one leg press seated hamstring Co C razors suitcase carry tub razors said push and drag week one upper one weighted pull-ups dumbbell chest press horizontal plain rows single arm overhead tricep extensions Easy Bar preacher call side crunch week one lower two adductors and abductor machine Smith machine hip thrust split squats C raisers single leg seated hamstring calls cable crunches week one upper two vertical plane pull Downs overhead press back extensions Bean bicep calls single arm rear Bel pull arms triceps week one power lifts squat bench deadlift week two lower one squats seated hamstring cor car rers Farmer Walk tub risers sled push and drag week two upper one Jefferson calls chest fliers single arm rear Del put arounds single arm overhead tricep extensions single arm Bean cable Co side crunch week two low two adductus and abductors machine Smith machine hip thrust Smith machine split squats car racers rdls abs week two upper two vertical plane pull on seated dumball shrugs French Press beian bicep calls incline press cable single arm side lateral raay weak tube power lifts squat bench deadlift let's go over the key squats so this is excluding in the power lifts CU obviously in the power lift is just regular barbell back squat um same for bench press barbell bench press flat and also deadlift uh also just uh barbell deadlift that's on the powerlifts days during the non-p powerlift days the key here are the keys squats hack squat front Squad goblet squat Smith machine squat belt squat rl's ell rl's belt RL cball RDL SLE Romanian deadlifts Smith machine RDL stuff like deadlift def udl horizontal plain rows perpendicular to back so that's any movement that's going to be perpendicular to my back chest supported row seal row vertical plane pull Downs in line with back lat pull Downs single arm lat pull Downs car raisers standing dumbbell C raisers standing machine C raisers Smith machine C raisers leg press car ra or toe press single leg variations bicep concentration call bicep concentration call bicep cable Co cable pressure cool so the bicep concentration Co can replace maybe one of the beian bicep coils somewhere so as you can see I have the squat the hinge the lunge the push the pull and the carry let me know your thoughts and let me know how you think I can improve this program to be more optimal for muscle growth and strength increases all right so that brings us to the end of this episode as usual I will be uh giving myself the standard uh the standard ending if I was traveling on a spaceship to Mars and I had a space suit that could only be programmed to do 10 exercises what 10 exercises would I choose the 10 exercises that I would choose to maintain as much muscle mass and strength as possible would be squat bench press deadlift weighted pullup overhead press calf Rays seated hamstring call Bean bicep call Overhead tricep extensions and something for core a way to decline situp or a cable crunch if I can find a nice way to lock into the cable crunch machine without the limiting factor being my grip some top dogs in the industry to watch Bill Campbell Jeff Nipper Dr pack Dr Wolf Brad shonfeld Derek for more play more Deads and Dr Lane Norton bolane this is by no means um complete list but it's a good start for anyone looking for other top guys to watch closing thoughts what advice or parting words of wisdom do I have for the listeners who are looking to embark on their own journey of muscle growth and health I would say listen to this podcast more no I'm kidding but also not get your friends involved the most important thing is to do your best at everything you do whether that's Fitness related or life related so just go out there do your best have fun work out hard train hard diet well I really hope that this podcast can be useful please if you like it please feel free to comment to leave a rating you can give us up to a five star rating and please feel free to follow any of the social media the page the muscle growth podcast is there on Facebook Instagram Tik Tok and X it the handle is the muscle growth podcast on all socials except for X where the handle is just muscle podcast and I would really appreciate it if you guys ever have any questions you can reach out to me I'm at reps with Rosco on Instagram and if you guys ever want any information or you ever want me to do an episode with someone please reach out comment I will read the comments and I will try my best to get that person onto the podcast and thank you so much for your support and I wish you all the best in your muscle growth Journey let's enable everyone to become bigger stronger and better together goodbye gain gurus thank you for listening and see you on the next episode of tmgp