-: Hi, hopefully you guys are getting
the theme of these comparison videos.
Typical comparison, not the way it always will be.
Remember, there is going to be a range
that we are going to apply to these,
depending on you know, how much volume,
with the context that we're using the stimulus in,
and what the overall goal is.
So, this one is on protein.
And so, very similar to calories,
we are gonna see that the hypertrophy programs
are the most protein-dominant,
which should not surprise anybody,
as these are the programs where we are
going to get a lot of that protein turn-over
because we are causing trauma to the tissue
or we're up-regulating protein synthesis
or a combination of both.
So, we'll spend the most time comparing
those mechanisms versus the other ones,
'cause really what it comes down to
is that you don't need as much protein
for a metabolic or a neurological-based program
as you do a hypertrophy program,
because you're not focusing as much
on protein turnover and that anabolic effect.
So, we'll do hypertrophy last, since it will be the big one.
So let's talk about our metabolic phases here.
Our top three, the blue, green, and bright orange.
So, we have the systemic here.
The protein requirement for that is going to be higher
than the AMPK and likely the oxidative,
if you are doing it appropriately
and you're not shifting it down here
towards the, you know, the dark orange down here,
which is the hypertrophy oxidative method.
If you're stopping at the appropriate volume
for just the metabolic effect
and not creating as much trauma,
your protein need is not going to be significantly higher.
The reason that I put it higher here for the systemic
is simply because that you tend to
be doing a lot more frequency.
For big muscles, you tend to be focusing
a lot on compound movements and stuff like that.
And so just that sheer volume of tissue,
we are going to provide that on a good amount of protein.
The other thing that you probably saw
is the carbohydrates tend to be
a little bit inverted from this.
With systemic, we tend to be a little bit
more protein and a little less carbohydrate.
And with the AMPK and with the oxidative training
we tend to be a little lower protein
and a little bit more carbohydrate.
To facilitate the glycogen demand and the amount
of replenishment that stimulus for glycogen synthes
that we're getting after those particular stimuli.
So, moving down to the bottom here.
If we look at our last two, which are the neurological ones,
we have intensity and performance.
With the intensity, we're doing heavy,
we're doing a decent amount of volume of heavier loads.
Whereas, the performance-based stuff
is gonna be more so speed work and whatnot,
so we're not gonna get as much mechanical trauma,
nor is it as damaging to the tissue
or metabolically demanding, period.
So when we compare those, we're probably gonna need
more protein in the neuro-intensity work.
If you're doing property, proper intensity work,
you're working with loads that are gonna create
some mechanical trauma, period.
So it is going to be pretty close to the hypertrophy realm,
or at least close to the low range of the hypertrophy realm.
Now, once we get into the hypertrophy methods, right?
So we have sarcoplasmic up here in the red.
Volume-based in the purple.
Tension-based in the gray.
Mechanical damage is our king here for the protein demand,
which should make sense right?
'Cause we're damaging protein and we're trying
to stimulate protein synthesis with that as well.
So we should be seeing a lot of protein turnover here.
And then we have our orange here,
which is the oxidative hypertrophy, right?
So, sarcoplasmic is going to be the least,
because it should be the least tissue-damaging, right?
It's the most metabolic-demanding, but it, or it's close.
That and the oxidative are gonna
be the most metabolic-demanding,
but the sarcoplasmic hypertrophy method,
that lactic-based stuff, isn't taking your taking
your sets as deep to a failure as the oxidative stuff,
so there's going to be less trauma to the tissue.
So even though there may be higher volume
in a sarcoplasmic program,
that oxidative one is going to be the one
that needs a little bit more protein,
because you are damaging more tissue, okay?
Then when we look at our kind of
higher volume-based methods,
which are gonna be our straight volume versus tension-based.
This tension-based, remember, is kinda like it's taking
this volume one and it's taking it closer
to this neurological intensity based one, right?
So we're getting closer there,
so that's gonna exist somewhere in there,
really just depending on the volume of that, right?
So this is essentially getting to lower reps,
sets may go up there, but proportionately,
there just tends to be a little bit more demand
for protein because of just the sheer volume done
in that hypertrophy work, right and you know,
because of just overall fuel demand and everything,
that tends to be a very calorie,
carbohydrate, protein demanding stimulus.
'Cause the stimulus is volume.
It's a lot of work, and therefore it needs
a lot of nutrition to support that, right?
To recap on hypertrophy, sarcoplasmic
is going to be the least damaging to the tissue,
if we're doing it right, and therefore,
lowest protein demand.
Whereas then it's going to work from tensioned, to volume,
to mechanical damage on those, right?
I, like I said, forgot the oxidative one down here,
sneaky little dark orange guy, right?
But really, that one also is gonna
be more metabolically demanding,
which is gonna limit the volume,
we are gonna get some tissue trauma,
and some inflammation, but it is going to be
more biochemical-based, and less mechanical-based.
Meaning that you don't need as much protein
to recover from that, as you do something
that's pure mechanically damaging.
Plus, when we're getting this,
so keep in mind that we're doing the oxidative,
it is like a combination of hypertrophy
and metabolic adaptations, whereas
when we're doing the mechanical damage,
it's a combination of those mechanical damage
as well as like those tension based stuff, right?
So we're getting those myonuclear benefits
from all the inflammation that is created
and that damage it's created.
But because we're using a lot of tension,
and we're using a decent amount of volume,
we're getting protein synthesis stuff
benefits from that as well.
And then also, you know, we have to look at
the body's ability to synthesize that protein
to break down and reutilize the broken down proteins
and all of that stuff will go into the impact.
So it is possible that somebody could do
a mechanical damage protocol, and not need as much protein
if their body was very good at recycling those amino acids,
but why risk it if your goal is actual hypertrophy?
And there's no real purpose of doing
a mechanical damage-based program,
if the end goal is not hypertrophy.
So if you're doing body comp and you're gonna take a block
to do hypertrophy, within that body comp,
within that body comp macro cycle,
you're not gonna choose the mechanical damage method, right?
You're gonna choose a tension method,
or a volume method, or a sarcoplasmic method,
something that is going to provide you
a better attributes to your overall goal
of losing body fat, right?
So, and the same thing if your goal is pure strength,
likely you're not going to do the you know,
the mechanical damage-based method.
The only thing that I can say is that, you know,
when you're looking at, when we're looking at trainability,
and we need to improve the myonuclear domain.
We can use the mechanical or the oxidative methods
for those, so which one you use will be dependent
on which one of those also contributes best
to your overall goal, and suits
the trainability at that particular time, right?
So, protein's pretty simple, hypertrophy gets the most,
the more, just, you just have to look
at the higher the volume, and the more tissue trauma,
the higher demand that there's gonna be for protein.
You can see that this is going to be like
from the metabolic phases and stuff,
it's gonna kinda be inversed to carbohydrates,
and that's because if we're able to use more carbohydrates,
we don't burn through as much protein,
and so like when we look at the AMPK-based phases
and stuff like that, we're able to utilize
a lot of carbohydrates, and store a lot of carbohydrates,
which would minimize protein turn over,
so our diet can be much more protein-dominant
if that is how we're using the AMPK-based phase, right?
So, you know, just take those things into consideration,
and then, if you obviously, you know,
when you have to lower carbohydrates for a given reason,
whether it be like digestive issues,
or you know, insulin issues, or whatever it may be,
then in those cases, you have to look
at whether or not protein or fat best fills that goal,
keeping in mind that protein is better at supporting
our glycogen restoration than fat is going to be.
So, we have to look at where that fits.
And keeping also in mind that, you know,
protein is the hardest thing to digest.
So protein is like one of those things
where it kind of exists on a bell curve,
where not enough of it is bad,
the right amount of it is great,
but too much of it can also be stressful
to the system, right?
Because it's harder to digest, there tends to be
more immune reactions and stuff with proteins,
we don't really have immune reactions to carbohydrates
and fats, we have them to to proteins, right?
So in terms of you know, trying to get the right amount,
protein is probably one where you don't wanna
be conservative or aggressive,
you wanna try and be in that middle ground
and adjust from there as needed, whereas carbohydrates,
and there's definitely times to be either conservative,
or more aggressive, because it's not as stressful
on the system if you go over or under and it's easy
to remedy that by just making an adjustment.
Whereas hypertrophy, if you go under or over,
you know, you can massively under-recover
or you know, you could really upset somebody's
digestive system or whatnot if you put them on.
And it's not as easy to identify if you're under
or overeating protein, as it is say carbohydrates, right?
Like, if you're overdoing carbohydrates,
those symptoms are pretty obvious compared to like,
is he overeating protein?
Like, oh well, I don't know, is it the training system?
Is it the nutrient timing?
Is it the supplementation?
Is it the protein?
Which of those things is messing up the, you know,
or is messing up digestive tract, or energy,
or whatever it may be, so it's not
as clear as with carbohydrates, right?
So, simplest one there of the macronutrients.
Next, we will start getting into each one
of these phases and kind of looking at the ranges
that you would use for calories
and macronutrients for different applications.