I’ve been doing a lot of research lately into clinical studies conducted on muscle growth.
It seems like once the minimum required amount of protein is met, eating more protein on top of that has very little effect beyond the extra calories that you get from it.
Second, some of the carbohydrates we eat are stored in our muscles in the form of muscle glycogen, and it’s that glycogen that entirely fuels our weightlifting workouts (study, study). Opening the door to meals that are higher in carbs and just moderate in protein makes bulking a whole helluva lot more realistic. Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority.
Protein is a perfectly fine macronutrient, and you can digest over 100 grams of it in a single meal without a hitch.
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That’s a really really interesting topic and it would take me ages to dig into it with any kind of thoroughness.
There are potentially some factually false statements and misquoted pieces of information though.
Eating less meat is also better for the planet I think since we wouldn’t have to farm animals so much, necessitating the need for dirty and unethical factory farms.
The heavily processed stuff, like stuff made out of refined flour (pasta, pastries, etc), isn’t very nutritious, since pretty much all of the vitamins and minerals are processed out of it.
As for insulin, that DOES have a big effect on how much muscle you can build, and it very is something you’d want to be optimizing surrounding your workout!
Just stumbled across this site a few days ago and being a tall ecto-mesomorph (or something like that) I find the concept of your site very intriguing. Everyone is a little different and having a medical issue certainly warrants adjusting the diet to suit your particular needs. Shane DuquetteSome think that women respond better to diets with a few fewer carbs and a higher protein intake, so perhaps, yeah. I am a (french ) ectomorph, i have improved my posture and my strengh during othe last year.
Most of them are funded by supplement companies who pay their bills by selling protein powders, so these companies have a huge vested interest in proving that more protein = more muscles.


If you get even just 20% of your calories from protein you’re eating 170 grams of protein. Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF).
Bulking diets become far easier when you’re getting more of your calories from carbs or fats. If you try to bulk on high protein diet you’ll probably be eating tons of meat and tons of dairy (especially whey protein powder). It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people.
You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph.
Thanks for bringing it up though, and this is a great place to at least expand on it a tiny bit. Many researchers believe that the most, if not all, of the information in the book has been refuted by studies that are conducted in a manner that are far more scientifically reliable (randomized controlled trials > epidemiology and correlation).
But he also trained really hard and that’s where I think training is underrated and eating right is overrated.
That being said I do love my meat but maybe we all should cut back to a few times a week and preferably from free range animals. SunWarrior makes some pretty good stuff, and you can even get vegan creatine, BCAAs, b12 and DHA. All of those are packed full of vitamins and minerals and excellent at building up tons of lean muscle.
The calories can help though, and added into an already very nutritious diet it can certainly do the trick! As a frame of reference, I’ve managed to gain 20# in a year (still in the same clothes size though- go muscle!) by eating and lifting like a dude but lately have kind of stalled and my lifts are starting to plateau. Pretty lucky, as they’re the cheapest macronutrient out there, pretty quick to prepare and they taste pretty great! The Paleo diet, like most other diets, also does some great things though: avoiding processed food, eating plenty of veggies, getting in lots of protein, etc.
More carbs and more calories means we’re able to build more muscle out of less protein.


However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes. For chubsters this is often the express highway to fatville, but for us ectomorphs this is an incredible tool for loving a calorie-heavy diet that will have us building loads of muscle. In fact, you can build tons of extra muscle just by having carb-filled post-workout shakes without any protein in them at all, especially if they have creatine in them (study).
In order to do this we need to intelligently stimulate our muscles and increase our calorie intake.
Even beefy guys will often benefit from consuming plenty of carbs within the two hours following their workouts if they’re looking to maximize muscle gain while minimizing fat gain. Is it possible for an animal rights activist to be unbiased when it comes to animals products and health … of course. I think it’s really noble, and all the vegans I know are really kind and incredible people. Nutrient timing and carb cycling are just bits of the puzzle, and not nearly as significant as the quantity and quality of what you eat overall! Women and men both respond really favourably to lifting heavy and eating a wholesome balanced diet. That will give you more than the required amount of protein, and any extra is muscle gravy. I have one qualm with this post, however and that’s the, excess amounts of protein have no adverse affects on health.
Your growth hormone levels will be stellar overall just from training heavy, eating well and getting plenty of quality rest anyway. If our goal is rapid muscle gain we should even be eating plenty of carbs up to 48 hours after our last workout (within reason).
The trick is finding what works best but if you are a conscious human being you will wake up and put in the effort. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat).



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