Health, Longevity & Biohacking
High protein group gained muscle in 40 percent caloric deficit study
Thomas DeLauer
This 2-Day Meal Plan Got Me to 9% Body Fat (here’s what I ate)
"Half of them consumed 1.2 grams of protein per kilo. The other half doubled that at 2.4 grams per kilo. The high protein group didn't just preserve lean mass, they actually gained lean mass while losing more fat than the low protein group with the exact same deficit and the exact same training, just double the protein."
The speaker cites an American Journal of Clinical Nutrition study where young men in a 40% caloric deficit with intense exercise were split into two protein intake groups. The group consuming 2.4 grams of protein per kilogram not only preserved but gained lean muscle mass while losing more fat than the lower protein group, despite identical caloric deficits and training protocols. This finding directly contradicts the conventional belief that muscle gain is impossible during significant caloric restriction.
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Thomas DeLauer