How much protein

[thajeepster]

This is what I have been trying lately. Getting in some more carbs and fat. Like you said it was hard to bring myself to do it.. but when you try it for a few days and see that you aren't dead- it will become easier

yeah, i think my high protien intake (275g or more at 170lbs) is holding me back. I think i could use that protein alittle better if i made more room for carbs and fats.

 

[BigDyl]

I eat 1 gram per 1 LB... OF LEAN BODYMASS.

 

[thajeepster]

I eat 1 gram per 1 LB... OF LEAN BODYMASS.

How do you do it? Do you really eat like a 3oz chicken breast or just 2-3 eggwhites.... a sandwich with 2oz tuna and no cheese? A shake with a half scoop of whey and no milk..?

Especially when bulking sometimes just the carb portions of my meals bump me up to like 20-25g protein.

 

[BigDyl]

How do you do it? Do you really eat like a 3oz chicken breast or just 2-3 eggwhites.... a sandwich with 2oz tuna and no cheese? A shake with a half scoop of whey and no milk..?

Especially when bulking sometimes just the carb portions of my meals bump me up to like 20-25g protein.

I'm not sure if your being sarcastic.


I estimate I have around 205 LB's of LBM. So I eat around 190-210 Grams of protien a day.


And no I don't eat Tuna, it causes cancer.

 

[GFR]

I estimate I have around 205 LB's of LBM. So I eat around 190-210 Grams of protien a day.

 

[thajeepster]

I'm not sure if your being sarcastic.


I estimate I have around 205 LB's of LBM. So I eat around 190-210 Grams of protien a day.


And no I don't eat Tuna, it causes cancer.

not really being sarcastic (well maybe just a tad ), sorry if it came across that way.

 

[PreMier]

When bulking I'll eat around 400+ grams a day. Weight around 210.

Thats from EVERYTHING. If I counted only animal protein, along with whey, it would be much lower.. but a kcal is a kcal

 

[Thunder]

Technically the more calories and carbs you eat, the less protein you're going to need. Wait, that's not exactly correct. What I mean is that when you're eating a lot of calories and carbohydrates, your protein needs actually decrease because less is being oxidized due to the protein sparing nature of the higher calories and carbohydrates.

Cut carbs and cals and your protein needs can increase.

And technically protein needs are based off of LBM obviously. I'd think anywhere from 1-1.5g/lb would be more than enough for a natural trainee.

 

[wild]

When bulking I'll eat around 400+ grams a day. Weight around 210.

Thats from EVERYTHING. If I counted only animal protein, along with whey, it would be much lower.. but a kcal is a kcal

Holy crap

 

[The13ig13adWolf]

I'd think anywhere from 1-1.5g/lb would be more than enough for a natural trainee.

it varies otherwise?

 

[Thunder]

it varies otherwise?

Steroids can change the equation since protein accretion increases.

 

[PreMier]

Here is from last feb, after I started to cut kcals some..

1#
1 cup oats
2 scoops protein
2 tbsp honey

#2
2 scoops whey
ALA
16oz grape juice
CEE

#3
1.5 cups brown rice
2 cups broccoli
10oz salmon

#4
1.5 cups brown rice
2 cups broccoli
9oz chicken
2Tbs Drews

#5
1 cups brown rice
2 cups broccoli
10oz ground elk
2Tbs Drews

#6
2 scoop protein
1 cup cottage cheese
10 fish caps

Carbs: 372g 1343cals 33%
Protein: 382g 1529cals 38%
Fats: 138g 1242cals 29%

Total cals: 4267

 

[P-funk]

damn, you were eating more protein then carbs!!

 

[PreMier]

I like meat more than fucking brown rice

But my diet has changed a lot since Feb. I dont eat like that anymore.

 

[P-funk]

But my diet has changed a lot since Feb. I dont eat like that anymore.

eating more pizza this year?

 

[PreMier]

Well it obviously isnt cookies, because you guys wouldnt send me any

 

[P-funk]

Well it obviously isnt cookies, because you guys wouldnt send me any

I ate them all....sorry...they are the secret to my strength!

 

[PreMier]

Its ok, Denise is sending me some.. She isnt cheap Here is another diet from a little later on:
http://www.ironmagazineforums.com/attachment.php?attachmentid=19136&d=1110234507

 

[NeilPearson]

Yes, you do not need huge amounts of protein for growth.... I have linked to a few articles in this post. There is also a good discussion in this thread.

But I feel that more than what is 'recommended' is beneficial. I also believe that when cutting you need to increase your intake well above this... It helps retain lean mass, maintains satiety better (so you stick to a diet) and helps to prevent metabolic slowing to a certain degree...

I also feel that things such as illness, endurance training, very intense training and those on 'non-natural' supps are other situations where more is also better.


So, despite the research, I always recommend at least 1g per pound total body weight.

I think you have this around the wrong way?

200 kg = 440 pounds...

91 kg = 200 pounds...

Oops yes 91 kg = 200, that is what I meant to say. You are right that you need more than recommended but from the studies I've seen 1g per pound (2.2 grams per kg) is overkill.

The recommended daily protein for average people is 0.8g/kg

I was just reading about a study where they took groups of people lifting weighs for 6 months. The groups ate 0.8, 1.2, 1.4, 1.6 and 1.8 g/kg while lifting weights (bulk diet). All groups gained muscle mass. The 1.2 g group gained much more mass than the 0.8 gram group. The 1.4 group did better than the 1.2 group. The 1.6 and 1.8 groups did better than the 1.2 group but their gains were no better than the 1.4 group. This suggested that somewhere between 1.4 and 1.6 grams they were no longer gaining from added protein.

I am glad that you mentioned more protein on a cut though. From what I read, they also suggested that on a cut you would need an extra 0.2 g/kg and also that if you lived at a high altitude (not quite sure why), you could also need another 0.2 g/kg. They also said lots of cardio would probably need an extra 0.2 also.

This is how I came to the 1.4-2.0 g/kg. I actually should have said 1.6-2.0(which is around 0.7-0.9 g/pound)

1.6 (0.7 g/pound) takes you past the point where added protein doesn't do much on a bulk at normal altitudes but you would want to raise that if you were doing lots of cardio or cutting.

1 g/pound is slightly more than the "worst case scenario" for protein needs. This isn't really a bad thing - you definitely have it covered but I think you could see the same results with a little less.

Well that is basically what the research says... although most body builders will tell you they eat more protein than that.

 

[swordfish]

heres a quote to chew on........




"Do you really think that eating 3000 calories with 225 grams of protein and doing the Weider "confusion training principle" to keep your body offguard will somehow magically make your 175lbs into 250lbs of rock granite monstrosity?
....Get your act together and think this all out or quit your complaining and dreaming and take up tennis." -DC