AUTHOR
Hirotsugu Yoshimura
Founder of BODYDATA / CEO of INVOLVE
I don't pick things because they "seem good." I check the data first, then test it with my own body.
Profile
Profile
Training for 20 years, since age 19. Personal bests: 180kg bench press, 180kg squat, 190kg deadlift. Fifteen years as a web director covering production, marketing, and system development. Runs BODYDATA as an extension of that work: researching, organizing, and communicating evidence.
Credentials
Credentials
- 20 years of training experience
- BIG3 personal bests: 180kg bench press, 180kg squat, 190kg deadlift
- 15 years in the web industry
Articles
Articles（6）
- Research vs Bro-science3 rounds
Is caffeine only for cardio, useless for lifting? Lore vs research
VSWhat's said
Caffeine only works for endurance — it does nothing for maximal strength or power in the weight room.
What research says
A meta-analysis shows caffeine produces a small improvement in maximal strength and power. The effect is modest, but its direction is consistent.
Hirotsugu Yoshimura
Mixed evidenceSee the verdict → - Research vs Bro-science3 rounds
Does L-carnitine burn fat and make you lean? Lore vs research
VSWhat's said
It's the 'shuttle' that turns fat into energy, so just taking it ramps up fat burning and weight loss.
What research says
The mechanism — transporting fatty acids into mitochondria — is well established. But a meta-analysis pooling over 1,000 people found weight loss that was statistically significant yet small in magnitude.
Hirotsugu Yoshimura
Weak evidenceSee the verdict → - Research vs Bro-science3 rounds
Does more protein always mean more muscle? Lore vs research
VSWhat's said
In a bulk you down protein by the bucket — the more the better for hypertrophy.
What research says
A meta-analysis of over 1,800 people found that gains in muscle and strength largely plateau around 1.6 g/kg/day of total protein. Beyond that, extra intake adds very little.
Hirotsugu Yoshimura
Strong evidenceSee the verdict → - Research vs Bro-science3 rounds
Do ZMA and zinc really boost testosterone? Lore vs research
VSWhat's said
ZMA naturally raises testosterone, so taking it boosts both strength and muscle growth.
What research says
In an 8-week RCT of 42 resistance-trained men, blood zinc and magnesium rose, but there were no significant changes in testosterone or IGF-1, and no evidence that ZMA directly improved strength or muscle.
Hirotsugu Yoshimura
Mixed evidenceSee the verdict → - Research vs Bro-science2 rounds
Does high protein wreck your kidneys? Lore vs research
VSWhat's said
Drinking lots of protein every day strains and damages your kidneys, so keep it moderate.
What research says
In people with normal kidney function, there's no solid evidence that high protein (up to ~2.2 g/kg/day) causes kidney damage; meta-analyses of trials show no harmful effect on glomerular filtration rate.
Hirotsugu Yoshimura
Strong evidenceSee the verdict → - Explainer
How to start creatine: do you need to load?
Just take 3–5 g every day. If you want faster saturation, you can load for the first 5–7 days, but it's optional.
Hirotsugu Yoshimura