Let's start with the conclusion: yes
Let's talk about feasibility: most people can't
With the conclusion of statistics: no
If you only focus on the answer, you can cross out the above three sentences; If you're wondering why, read on.
First, identify a concept: what does it mean to build muscles?
The meaning of the title is certainly not to pull out an ordinary person on the street to look at his muscle mass, or that the muscle mass that is faintly visible to most people on a hot day is the standard: even if you are an ordinary person, you must not call it 'muscle training'.
Here, I will define 'building muscle': muscle mass is more than 66%.
This is based on the data of my usual body fat scale (because I can't find data on normal muscle rate), and I guess it should be above 66%.
This is the result of my years of fitness. And during the workout, I did eat protein powder.
Here's a quick look at why I eat protein powder during my workout. Since this is not an article devoted to this issue, I will only briefly mention it.
1 Anyone who has just started fitness has a bonus period, and no matter how you practice, you can grow muscles;
2 However, if the delayed onset muscle soreness (DOMS) caused by the exercise site cannot be eliminated after 48 hours, it indicates that the repair of muscle fibers after injury is not timely, and protein intake needs to be increased;
3 If a normal diet can supplement with sufficient protein, there is no need to eat protein powder, but most people cannot do it (see 5 for reasons);
4 If you are determined, you can even skip protein powder; Eat more, supplement more, increase muscle and weight while paying attention to fat loss, spend more time can almost do it, you need patience, this process is relatively slow;
5 After the muscle dimension is raised, in order to maintain the dimension, a large amount of pure diet is required, and this amount of food may not be eaten by ordinary people;
Dwayne Johnson Height: 195cm Weight: 118kg
His BMI is about 31, does anyone think he's fat?
His diet plan is 7 meals a day, every two hours, with a total of more than 5,000 calories (the total amount of food is about 9 catties). His recipes include:
First meal. 10 ounces (about 284 grams) of cod, 2 eggs, 2 cups of oatmeal.
Second meal. 8 ounces (about 227 grams) of cod, 12 ounces (about 340 grams) of sweet potatoes, 1 cup of vegetables.
Third meal. 8 ounces (about 227 grams) chicken, 2 cups white rice, 1 cup vegetables.
Fourth meal. 8 ounces (about 227 grams) of cod, 2 cups rice, 1 cup vegetables, 1 tablespoon fish oil.
Fifth meal. 8 ounces (about 227 grams) of steak, 12 ounces (about 340 grams) of sweet potato, spinach salad.
Sixth meal. 10 ounces (about 284 grams) of cod, 2 cups of rice, salad.
Seventh meal. 30 g casein, 10 egg white omelets, 1 cup vegetable juice, 1 tablespoon omega-3 fish oil.
In addition, Dwayne Johnson's diet also includes white rice, cod, steak, chicken, whole grains, vegetables, high-quality fats, etc.
According to the protein requirement per kilogram of body weight during muscle gain, 15 2 g kg, a person weighing 70 kg needs to absorb 105 140 g of protein, which is about the protein content of 15 20 eggs (all foods are counted).
cut Johnson's recipe in half, and raise your hand if you can eat it; Or reduce it to one-third, eat 3 catties of food a day, and raise your hand if you can persevere.
Of course, it is true that some people do not need it, but based on this, it takes statistics to conclude that they need to eat protein powder or not. I haven't found this data, so I won't draw conclusions here.
You can only settle for the second, look at the muscle mass of ordinary manual laborers on the street, is the state of most people considered to have trained muscles?
To sum up, my conclusion is the opening three sentences.
Follow the creative assistant those days