MNP update

[divebomber]

For those who can't remember the thread from the old forum: MNP (Maximum Nutrient Partitioning) is a high carb, low fat vegan diet which is supposed to maximize muscle gain and minimize fat gain while overfeeding, according to its inventor, the mysterious "veganmaster". His blog with more detailed info can be found here: http://veganmaster.blogspot.com/

It should be added that this diet form is virtually identical to the heart-friendly diets recommended by Ornish, Esselstyn, McDougall etc. But these gentlemen are totally unconcerned about muscle gain, rather to the contrary.

Veganmaster's ideas have been discussed quite controversially here and on other forums, with most contributors in agreement that his way of presenting things is too one-sided (to say the least). Also, it seems that in the meantime the founder himself has jumped ship as the blog hasn't been updated for months.

Still, as I've already announced on the old forum, I started an MNP experiment about three months ago, changing my nutrition from a vegan diet as recommended by Dr. Fuhrman (lots of fruits and veggies including legumes, some nuts, avocados and stuff, very limited quantities of grain) to a primarily starch-based one with smaller fruit and veggie servings and almost no sources of concentrated fat (which includes nuts and seeds, I only take in a teaspoon of flax seeds per day).

The results in brief: I gained about 3 kgs (7 lbs), most or all of which should be muscle. I didn't take caliper measurements, but my abs are still as visible as before. Next spring I'll be in the fitness game for 20 years, and not even when weight training several times a week had I achieved this muscular weight. Right now I'm in unchartered territory, boldly going where I haven't gone before...

In order to minimize health risks I had some blood tests done, and the results were unanimously positive. No nutrient deficiencies, no blood sugar increase, everything where it should be. I know that some deficiencies take months/years to manifest themselves, so I will surely retest some time in the future.

An additional advantage is that this is the by far cheapest diet I have ever been on. Whole grain bread, pasta, cereals, and legumes make up the vast majority of my daily cals, with some fruits and veggies added.

I have to admit that it's a little bland and also incompatible with eating out, but as long as my LBM keeps increasing while my BF% stays where it is, I'll stick with it to the letter. According to veganmaster's guidelines I should take in even more cals to have faster weight gains, but several things hold me back:
i) the bland taste of the food
ii) the certainty that once I cross a certain calorie threshold the fat will start piling on
iii) I enjoy the ride too much - this has been the first time for years (or more realistically, a decade?) that I have seen consistent LBM gains for a period of months, without simultaneous BF gains resulting in an overall decline of body composition.

It's clear that a sample of one is not sufficient to validate this exotic diet style, and that some of the above mentioned disadvantages may outweigh the supposed benefits in the eyes of many. But for me personally it works, and as long as I keep making gains while saving money on food I will stick with it. I will definitely let you know the further course of things.

[vegetus25]

Divebomber,

Thank you for posting your progress. It sounds like MNP is working well for you. I may join you in the experiment soon. I like the low cost benefit of the program. I also don't mind bland food, so that won't be a problem. And gaining muscle w/o fat would be great.

How much did you increase your calories over what you were eating before?

How much fat did you have in your diet before MNP?

How were you training during the last three months? Was it all EDT?

Thanks in advance and congratulations on your gains!

God bless,

Veg

[divebomber]

veg, here are the answers:

How much did you increase your calories over what you were eating before?
I don't count any calories, I just go by feel. I eat slightly more than I'd naturally do - if I'm undecided whether I should take one more plate or have the next meal sooner, I will now generally opt in the affirmative. But I still stop eating before I feel sluggish and full.

How much fat did you have in your diet before MNP?
Again, I can't give you precise numbers. But it must have been a considerable amount, since foods containing the so-called "good fats" (nuts, seeds, avocados, olive oil) made up a substantial part of my diet, being consumed several times a day without any conscious limit being placed on them. If most of what you're eating are fruits and veggies and little starch, the calories have to come from somewhere else.

How were you training during the last three months? Was it all EDT?
I did four weekly workouts, two of which were pure DVR, and the other two bodyweight circuits with a HIIT session added at the end.

For the last month or so, the circuits were organized in EDT fashion. But I felt that with the increased demands of EDT, workout frequency was too high and I was literally working myself in the ground. As I didn't want to lower frequency, I have discontinued EDT again and last week started with a GTG program, basically taking the exercises and the weekly volume I had before, and spreading it randomly throughout the day, never even approaching muscular failure.

Too early to say whether the system works in the way I set it up, but after EDT definitely a nice change of pace. I'm starting to see the benefits of the "train, don't strain" mentality. When you know that fatigue and failure won't hold you back from accomplishing your rep goals, all of a sudden you automatically try to make each rep as hard as possible.