I set out to answer a few questions with this study – 8 to 12 weeks

  • Can we increase muscle mass using light loads?
  • Can we build muscle while staying lean?
  • Can we gain muscle without intentionally increasing protein intake or using supplements?

Challenges

1) As a well trained and lean individual, increasing muscle mass with light loads is difficult because the body is already adapted. While maintaining lean mass is manageable, the real question was can I actually increase it?

2) I did increase my calorie intake. However, instead of adding extra protein, I increased calories by including a large glass of fruit juice and adding some extra carbohydrates to my breakfast, while keeping everything else the same.

3) Another challenge was under these conditions, could I still build muscle while taking regular breaks and without using creatine?

Results

– Muscle mass increased Body fat decreased slightly, not precisely measured but visibly noticeable

– Avoiding creatine for the last four weeks did not affect the outcome