Protein Percentage? [Forum Archive]

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Protein Percentage?

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Posted by: katt

This may be an already answered question, but I couldn't find it in searching this forum.

Intake of 1 to 1 1/2 grms of protein per LBM or body weight???

Thanks!

Posted by: Irons77

body weight

Posted by: PappaD

This is a debated question as I was just told by the lady that just won the Heavy Weight 2007 Ronnie Coleman Classic that it was LBM. She told me to subtract BF as well as account for bone weight. I am 250lbs and told her I was doing 1.5 per pound and she said way too much. I backed off a bit and feel and look better and still growing so we shall see!

Posted by: Irons77

How do you figure out bone weight??? I was alway told body weight by trainers and several doctors. Try it both ways Katt and let us know. I'll stick to body weight it's working for me!!

Posted by: Biggly

If you're under 15% bodyfat I'd say bodyweight, if over lean more towards your lean mass.

Generally the key is to spread it out over the day, a big steak in the morning won't protect your muscles that evening. You can only store and use protein for a few hours so someone eating just 0.8 gram per lb of lean body mass spread across the day will do better than someone on 1.5 grams per lb of gross weight but all in a couple of meals.

I suspect the very high figures often mentioned (I've seem some push the idea of 3 grams per lb) is more a matter of retaining nitrogren balance over the day than the specific quantity required.

Be aware that just like carbs your body can actually become resistant to high protein over time, so protein cycling once in awhile (no more than a couple of days low protein) can help. I wouldn't advise that for a newby though.

B.

Posted by: katt

Thanks B - yeah I do have two higher carb/lower protein days during the week and it seems to be working for me. I'm cutting right now and my lean mass is at 107 lbs and bw is 134.. so thats a considerable difference when you're trying to put the meals together... for me anyway.

Posted by: nadirmg

Quote:

Originally Posted by katt

Thanks B - yeah I do have two higher carb/lower protein days during the week and it seems to be working for me. I'm cutting right now and my lean mass is at 107 lbs and bw is 134.. so thats a considerable difference when you're trying to put the meals together... for me anyway.

you know what would be awesome, katt?
it'd be awesome if you gave an example of a regular day's meals and a high carb/low protein day's meals!

i'm curious about what you're eating more/less of

right now i'm bulking, but if i ever hit a plateau i want to have a backup plan ready to go

Posted by: katt

Quote:

Originally Posted by nadirmg

you know what would be awesome, katt?
it'd be awesome if you gave an example of a regular day's meals and a high carb/low protein day's meals!

i'm curious about what you're eating more/less of

right now i'm bulking, but if i ever hit a plateau i want to have a backup plan ready to go

Well, I'm cutting right now.. and my diet is pretty damn boring...

PWO - Yogurt or 1/2 of some protein bar- (not the best choice - but all I can choke down before I workout)
Meal #1 (6:30) - Egg whites, oats
Meal #2 (9:30) - 4 oz protein, veges (usually a cup)
Meal #3 (12:30) - 4 oz protein, 1/2 c brown rice, 1 C veges
Meal #4 -(3:30) Same as #2
Meal #5 -(6:30 - 7:30) 2 C lettuce, spinach or greens, 6 oz protein 2 tb ff dressing

Some days I put a meal 6 in there if I'm starving.. I'll do about 40 grams of a protein shake before I go to bed... that's about it for my cutting diet.. If I don't have enough calories after I add it all up I usually throw in some almonds or jerky

Posted by: nadirmg

Quote:

Originally Posted by katt

Well, I'm cutting right now.. and my diet is pretty damn boring...

oh man i thought i was starving just READING that... you poor thing! i'm so glad i'm bulking!

Posted by: katt

Yeah,,, that's why I like my refeed days & cheat meal so much

It's to the point now that I'm hungry an hour after I eat

Posted by: nadirmg

Quote:

Originally Posted by katt

It's to the point now that I'm hungry an hour after I eat

i did a cut three years back. i was the EXACT same way. it felt like torture. but the meal meal... ok cheat DAY was my happy day

Posted by: goob

Quote:

Originally Posted by Biggly

If you're under 15% bodyfat I'd say bodyweight, if over lean more towards your lean mass.

Generally the key is to spread it out over the day, a big steak in the morning won't protect your muscles that evening. You can only store and use protein for a few hours so someone eating just 0.8 gram per lb of lean body mass spread across the day will do better than someone on 1.5 grams per lb of gross weight but all in a couple of meals.

I suspect the very high figures often mentioned (I've seem some push the idea of 3 grams per lb) is more a matter of retaining nitrogren balance over the day than the specific quantity required.

Be aware that just like carbs your body can actually become resistant to high protein over time, so protein cycling once in awhile (no more than a couple of days low protein) can help. I wouldn't advise that for a newby though.

B.

So, how much protein can by ingested in one meal? I mean, how much is generally 'useable' as a rough guide as oppossed to excess intake being stored as fat?

I know there is a number of variables in this question to be accounted for, but is there a rough answer?

Posted by: Biggly

I must admit I've never researched that in much depth and have generally gone on the basis of around 50 grams. If your body really needs it at the time you could possibly use more but the kicker is the fact it just won't stay around for long.

Food is basically just carbon and hydrogen but protein has nitrogen - hence nitrogen loss as your body discards it while using the other stuff elsewhere.

Your body is constantly in a state of renewal, your bones, skin, organs, everything, molecule by molecule is being replaced all the time. Sadly this doesn't give you a new body, just new molecules but the key is to ensure you never run out of protein, rather than stuffing yourself silly with half a cow.

20 grams of protein followed by 20 grams of protein followed by.. etc is better than 50 grams in one hit. The '6 meals a day' thing is partly to keep your metabolism revving high but also to ensure you don't run out of availale amino acids (what protein is made of).

Maximum is more a matter of calories. Worry more about the minimum! And that means frequency as much as volume.

B.

Posted by: Biggly

Actually it's worth pointing out that a large protein meal, real protein, not powder, will take a long time to digest, so can help in that way.

B.

Posted by: goob

Excellent information, great answer. Thanks Biggly!

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