I've been both of these guys. In unrelated news, I fucking hate Subway™
this post was submitted on 14 May 2026
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It makes sense. Sedentary lives encourage muscle loss so protein excess encourages retention. Labourers don't grow a ton of muscle working once they peak and need more calories from fat and carbs.
That's not how it works. You can't eat your way out of muscle atrophy.
People need to stop thinking that excess protein intake when sedentary will develop muscle. The bottom line is that excess calories consumed beyond total daily energy expenditure will cause weight gain. And not the muscular kind of weight. Protein has 4 calories per gram so it's not a freebie diet food that magically builds muscle. It only builds muscle if you exercise. Not sitting on yer arse.
Plus excess protein is bad for you. Your body just has to work harder to filter anything you don't use out.
Yeah the current marketing obsession with protein just screams fad diet. Remember "super foods" where you try to throw certain nutrient dense ingredients into all of your food? Whatever happened to that?
The SuperFood fad is timeless wisdom. People who stick with that are golden.
Almonds, blueberries, quinoa, avocado, bone broth, walnuts, salmon, kale, spinach etc 💕
They didn't say it would cause muscle gain, they said prevents muscle loss. Those are two vert different claims
True, I did notice that & apologize for not acknowledging that part. But they also said "excess" protein consumption. Excess protein intake will cause fat gain because that's what excess calories from any source will do. Another commenter said that excess protein will be pooped out as long as the person is getting enough calories & nutrients from other sources, so that's something I've never heard before, but the bottom line is that excess calories equals fat gain.
Depends on how you are defining excess. Excess of 2000 calories yes. Excess of the daily reccomended amount of protein no not necessarily. It just depends on how the rest of their diet is portioned. You can eat 200g of protien a day and not exceed daily calorie allotments.
Really depends on their definition of excess
A cousin of mine who games all day started chugging protein for 3 years from 15-18. Dude became really bulky, like big, but not really muscular. Sometimes I genuinely can't tell if he's fat or 50.
I think a more correct term would be mass-growth, not muscle growth.
He’s fat he just has it evenly distributed. Evenly distributed fat is genetic not what he’s eating
The didn’t say that. They say it encourages retention as opposed to muscle loss. It’s true. Get off your weird soapbox, your fact while true wasn’t relevant here.
I got four hours of exercise today sitting on my arse
Protein is only used as fuel in extremis, it's a dirty fuel and the body will poop what it doesn't need for repair if there's enough other calories coming in. Also only some amino acids are biochemically amenable to conversion to energy, whereas the 4cal/g figure is from burning it all in air. Protein does not turn into cake, you can however argue the excess is wasted, but how much is excess for a given individual is a hard question.
You're quite right about needing stimulus to grow, but the statement was about maintenance.
You can turn protein into cake I've done it
Fair cop.
Perhaps, but nobody in this thread argued it built muscle, only helps retain it if you're sedentary.
This right here. I would eat 3500-4000 Cals a day and LOSE 5 to 10 lbs over the course of field season.
When I worked a physical job outside in cold weather (sub-freezing temps) it was closer to 7-8,000 calories per day and I would still lose 5-10 lbs in 3 months.
I put it back on in the spring.
Then lost it again in the summer as the heat suppressed my appetite.
Then gained it back in the fall as the temperatures were more pleasant.
And repeat...
What kind of work? 8k calories is fucking insane. I can't even visualize that. That's like 8 big mac meals or something. how do you even fit that in you?
Mix of different physically demanding jobs while I was building up money to pay for college. Farmwork, construction etc during the day. Unloading package trucks for UPS was probably the most energy intensive in the evening. Hand unloading 2,100 packages per hour an emptying 3-4 trailers in 4-5 hours was one hell of an aerobic workout. On a normal day I was burning 4-4500K calories in the spring and fall from the high level of activity working 12-14 hours per day. I had strongly defined abs and built a lot of muscle mass.
Winter however was something else. It was a very cold, -10F to 10 for most of the winter. It takes a lot of food to just keep warm when you are in those temps all day. I was outside enough I had to keep my house cooler (50-55F) as my metabolism shifted into high gear.
Eating 4,500-5,000 calories is pretty easy. Larger portions at meals plus a few calorie dense snacks easily gets you there.
That extra 2000-3000 calories is hard. Half a package of oreos or a dozen donuts when I woke up starving at 2am was what I resorted too. Lots of carbs and fat.