Homenatural-bodybuildingWhat if EVERYTHING You Know About Protein Intake is WRONG?

What if EVERYTHING You Know About Protein Intake is WRONG?

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What if EVERYTHING You Know About Protein Intake is WRONG?

So for years you’ve been told that having more protein and eating more calories will give you more muscle.

But what if every single thing you know about protein intake and calorie intake is absolutely wrong?


A man with well developed abs poses with text explaining that people may have more muscle mass, not because of genetics, but because people in well developed countries eat too much

And not just wrong, but also holding people back from realizing their full potential as natural athletes. In fact, one of the reasons why a lot of people in developed countries probably don’t have the amount of muscle mass gain as natural athletes in undeveloped countries could be not because of better genetics as most people would seem to think.

It could actually be because they’re eating too much.

A man takes a big bite out of a chunk of meat to demonstrate how people in developed countries may not have as well developed muscle mass due to eating too much

And so in this video I’m going to turn everything you know about bodybuilding nutrition upside down. And hopefully it’ll help you make better decisions in terms of what you need to eat to really build muscle.

Most Protein and Calorie Recommendations for Building Muscle Come From Bodybuilders Using Steroids

So before I go any further, we have to address the elephant in the room, which is the fact that a lot of people out there in the bodybuilding community talk about the fact that you need one gram of protein per pound of body weight and also that you need to take in a ton of calories and bulk up in order to build muscle and then afterwards diet down.

A muscular man posing with a common bodybuilding phrase for the practice that you need one gram of protein per lb of body weight per day which is not true

And this cycle of bulking up and dieting down is essentially what competitive bodybuilders do and have been doing for decades.

And it’s become pretty much the de facto way that most natural athletes out there who are trying to build muscle will employ in their endeavors to try to put on as much muscle mass as possible.

A very muscular and vascular bodybuilder flexes showing what bodybuilders look like on steroids as we talk about why natural bodybuilders shouldn't take steroid user's advice

But, like I said, there are elephants in the room. And the biggest one is the fact that most bodybuilders use drugs.

The problem with drug use is that it allows you to consume more protein and utilize that protein in a way that a natural athlete never could.

A bodybuilder poses with text explaining that anabolic steroids increase protein synthesis and nitrogen retention

It also allows you to consume a ridiculous amount of calories and not have their body fat increase. And not just not having their body fat not increase, but they can put on a lot of muscle as a result.

A non-natural athlete poses holding an entire pizza showing that steroid users can eat in a way that natural athletes can't

And so for them, it makes absolute sense to consume as many calories as you possibly can and as much protein as you possibly can, bulk up to take advantage of the anabolic effects of steroids and then afterwards cut back down.

And the problem is that for natural bodybuilders as well, it sounds like a good idea, because number one, it sounds completely logical. The more you eat, the bigger your muscles are gonna get from all the extra calories and extra protein.

Number two, of course, we’re bombarded by all the bodybuilders doing it and we figured, hey, if it works for them, it should work for us.

And number three, because it feels good. Who doesn’t want to eat more?

Marketing Propaganda Makes It Hard To Get Real Protein and Calorie Intake Recommendations

The fact is this, when it comes to bodybuilding there is almost zero science to it whatsoever. People just pretty much go by tradition and what the most popular athletes or influencers are doing. And there’s no evidence-based testing.

Propaganda and lack of evidence based testing means we don't know the minimum dose which is crucial for optimal results

And also, very important, there’s no trying to understand what the minimum dose is. And unfortunately because we live in an era where almost every single bodybuilding magazine back in my time to the bodybuilding influencer today is trying to you some sort of protein supplement because that’s how they make their money.

A female bodybuilder poses with a shaker bottle and text stating protein supplement sales and marketing are extremely profitable

The idea of having a really high protein intake is one that sells protein supplements. And unfortunately that essentially drives the bodybuilding industry.

And so there’s no interest whatsoever in trying to figure out what the minimum dose is because you’re trying to create a good consumer.

Kevin explains that companies want to create a good consumer who will buy as much product as possible meaning no money for minimum dose studies

And you want a consumer to consume as much as possible.

Eating Too Much Protein & Calories Can Reduce Muscle Gains in Athletes

But the problem is, could it really be that the fact that if you take in too many calories and too much protein that your results are actually less than someone taking in less protein and less calories?

But here’s the problem.

The problem is that we focus so much on what people in developed countries are doing that we forget that there’s a whole world out there of people who are building tremendous amounts of muscle without tremendous amounts of protein.

Text explaining there are people building tremendous amounts of muscle with much less protein and calories than those in developed countries

And also without tremendous amounts of calories. That’s important. They aren’t eating that much and they’re building ridiculously impressive physiques.

And we’re not really taking the time to look at that and say, “Well, wait a minute. There’s something going on there.”

They’re not bulking up at any point in time because they don’t have the resources to bulk up. But at the end of the day, they are walking around with physiques that almost anyone who is bulking up, cutting down, going through that awful feeling of having to overeat all the time and then afterwards basically starve yourself.

Many underdeveloped country's people don't have the resources to bulk so their muscle mass cannot be credited to any sort of practice like that

You would love to walk around with that physique without having to go through a lot of stress on your body and we’re not paying attention to it.

Understanding the Law of Diminishing Returns for Protein Intake and Energy Intake

So what I want to do in this video is talk a little bit about what I call the Law of Diminishing Returns.

A chart depicting the law of diminishing returns, where reaching a certain point can actually yield slower or negative results!

The Law of Diminishing Returns suggests that the benefit gained from any specific input decreases as that input increases beyond a certain point which in this particular instance refers to the fact that even though eating protein and having a certain amount of calories will help you build muscle that there could come a point where eating over a certain amount of calories and protein actually gives you less results.

People in the image look shocked when discovering that over consuming calories and protein can actually lead to less results!

This a bit of a hypothesis on my part but, however, it’s my story and it’s also the story of a lot of natural bodybuilders and natural athletes who I’ve worked with for decades all around the world.

Kevin lists Mali, Ivory Coast, Malays, Jamaica, Kenya, Senegal, and more countries to show how his hypothesis is relevant to those he's worked with around the world

My own story is one that I’ve told many a time. I started off at 125lbs at 6ft tall and was able to realize my dream as a successful natural bodybuilder at 198 1/2lbs, consuming only 120 grams of protein per day.

That’s right, and I’ve this many times before. 120 grams of protein per day was all the protein that was required regardless of what my size was to be able to build a truly impressive physique.

Natural Bodybuilder Kevin Richardson was able to build his impressive bodybuilding physique shown here consuming only 120 grams of protein per day starting at 125lbs and 6ft tall

How Bulking Up Can Lead to Less Muscle Gains For Natural Bodybuilders

When I came here to the United States when I was 20 years old, I did what every bodybuilder would aspire to do, which was I bulked up to as much as 252 pounds as one point in time and it was absolutely miserable.

And then I cut down to 211 pounds for a competition which was also equally ridiculously terrible and I’ll never do it again.

Kevin moved to the United States and was able to try the bulk and cut routine for the first time, discovering it was a miserable process and not one he would do again

Click HERE to watch Kevin’s Video: How I Lost 43lbs in 12 Weeks The Dark Side of Natural Bodybuilder

And I did put on additional muscle mass from doing that, but it was no where near as significant as when I was eating less. To the point where later in my career I started eating far less and kept on getting gains.

Natural Bodybuilder Kevin Richardson always made his best gains eating less and not following conventional bodybuilding methods

And given the fact that I was eating more or less the same amount of calories when I was 125lbs as I was when I was 198lbs, because again, like I said, I grew up in Trinidad. We didn’t have that many resources and as a result I didn’t have the luxury of being able to take in 1 gram of protein per pound of body weight. I would’ve loved to, but I simply couldn’t.

Kevin’s Daily Calorie Intake During His Period of Maximum Muscle Gain

I also would’ve loved to be eating more calories on a regular basis but I was probably getting around 2,200 to later on maybe 2,500 calories max on a regular basis, which is pretty much on the low side.

Natural Bodybuilder Kevin Richardson's calorie intake would be between 2,000-2,500 calories max and sometimes as low as 1,800

Some days would be even as low as 1,800 calories per day. And yet, I still was able to grow. And again, it’s always a mistake to take the experience of one particular individual and think that extrapolates to the entire population.

It’s called the errors of small numbers.

Text saying the Error of Small Numbers is when people make faulty generalizations assuming that result obtained from a small group or study can pertain to a mass number of individuals

And if I was only taking my own experience and saying, “Well, this worked for me and that’s how everyone else should be eating as well.” That would be a mistake.

But it’s not just me. That’s the thing.

The Sweet Spot in Terms of Daily Protein Intake To Build Muscle Without Drugs

I’ve worked with so many people around the world, like I said. And what I found looking back at all my notes and everything else was that the sweet spot seems to be somewhere between 100-130 grams of protein regardless of how much someone weighed and regardless of activity level.

Naturally Bodybuilder Kevin Richardson has observed 100-130 grams of protein per days minimums to achieve muscle mass gains with his clients around the world

That somehow or the other seemed to be enough to help people put on significant amounts of muscle mass.

The Importance of Lower To Moderate Calorie Intake For Better Muscle Gains

But, here’s the thing, almost always when they were consuming 2,500 calories or less, with 3,000 calories at the upper limit.

The protein intake sweet spot aligned with natural athletes who were also only consuming 2,500 calories or less

And again, the strange thing is that this seemed to hold true regardless of activity level or body weight.

That’s, relatively for a bodybuilder, is low protein intake coupled with what for a bodybuilder as well would be a moderate caloric intake but seemed to be a sweet spot to really help people grow.

Two muscular people pose together with text stating, why it's not just genetics, as Kevin plans to explain just that

Why These Numbers Apply to All Natural Athletes

Now, over the years, I’ve helped hundreds of men and women put on significant amounts of muscle. And I’ve always had them do it with diets that have been extremely on the moderate side with not bulking up whatsoever.

So I have a pretty large data set from people who I’ve worked with myself and I can see for a fact that you can take in a moderate amount of calories and a moderate amount of protein and still build a physique that puts you on stage at the level of a professional natural bodybuilder.

A natural bodybuilder poses onstage as Kevin explains that a moderate calorie and protein intake can still help you reach a professional level in bodybuilding

Examples of Better Results From Eating Less Protein and Less Calories

But what I’ve also witnessed over the years is the number of men, and sometimes women, but mostly men who’ve come to me over the years and talked to me about the extreme amount of protein that they were eating, the extreme amount of calories that they were eating.

And when they would come to me and we would essentially re-work their diet, have them eat considerably less protein and considerably less calories in conjunction with the high intensity training that we do, they made better results.

Kevin and his training partner Erika during a high intensity workout

Which, over time, got me to a point where I’m making this video right now because my whole life is based on the idea of that whatever I’ve seen or observed over the years is something that I think should be shared with as many people as possible and without trying to sell you something.

Naturally Bodybuilder Kevin Richardson's lifelong precept, to whom much is given, much is expected, which he shows by sharing information freely without trying to sell anything

Now let’s talk about how evolution plays into this.

Now, it makes sense completely from an evolutionary perspective because our ancestors were not eating at any point in time, one gram of protein per pound of bodyweight.

That simply wasn’t happening.

But they obviously were able to increase their muscle mass because the entire adaptive process whereby we increase our muscle mass is a survival based one.

If an activity was too strenuous our ancestors bodies would adapt and increase protein synthesis to aid in survival

It’s what allowed our ancestors to survive in extremely harsh environments where they would try to do an activity, barely be able to do it, or not be able to do it, and their body would adapt by increasing their muscle strength and to some degree muscle size to allow them to continue to do that activity to survive.

Those that were able to do that would survive the harsher environments and would go on to become our ancestors.

Those who were not able to do those things, obviously died out, and were not our ancestors.

Our ancestors survived due to their ability to build muscle with limited resources like low calorie and protein intakes

And so it does make sense, also, given the fact that hunter and gatherers in general do not have ridiculous caloric intakes. And so, one would be able to surmise that we are designed to have low energy intakes and even perhaps, low protein intakes and still be able to build muscle.

Most analyses of hunter gatherer populations surmise their caloric intakes to be between 2,500 to 3,000 kcal per day

But perhaps even be able to build better muscle under those circumstances because it’s under those circumstances of low energy intake and low protein intake that our ancestors probably would have needed to have built more muscle to be able to do what they needed to survive.

And so what I’m going to leave you with with this video is to think about the idea that most information you’ve gotten so far about eating more protein and everything else has almost always come from those who benefit from the over-consumption of the consumer.

And perhaps it makes sense first to sit back and do what I did, which is a very simple experiment. Eat less, monitor your progress, and see what happens.

Natural Bodybuilder Kevin Richardson has not completed in 20 years but still looks like this in his 50s!

And at 50 years old, I still look like this over 20 years from my last time stepping on stage in a bodybuilding competition.

And so there just might be something to this whole idea of eating less calories, eating less protein, as you have nothing to lose by trying it!

Now that you’ve seen this video, make you watch this video on how I gained 70 pounds of muscle naturally!

Natural Bodybuilder Kevin Richardson's video on what he ate to build 70lbs of muscle naturally

Click HERE to watch: How I Ate to gain 70lbs Naturally!

And so I hope that you are able to learn something from this particular video. Incorporate it into your nutrition, and it helps you on your path to excellence.

Thanks so much for watching, know that I believe in you, and as always, Excelsior!

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Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the top personal trainers in New York City.

Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net
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