Protein Consumption

[void]

there are actually some real research papers about his: what i remember.
aim for (1 g protein)/(1 kg "lean" body mass) daily.
1.5 g/kg is the point of diminishing returns

 

[flyfreshandyoung]

So Laser drops some serious knowledge on the benefits of going over 1g/lb, I've quoted one of the premier lifting coaches on the planet recommending up to 2g/lb. What's there to argue about?

I've had great results eating at least 1.5 g/lb per day these past couple months, success that came a lot faster than the days I was eating 1g/lb. To the doubters- try going at least 1.5g/lb a day for two months then come back and share your results.

 

[Dulceácido]

it's roughly 1 g of protein per lb of LEAN body mass. therefore if you're 20% body fat @ 200lbs then consume 160 g. beyond that the protein is no longer useful towards protein synthesis and just becomes a more expensive calorie source than carbs.

I think this ^^^^ is the golden rule for a "normal" diet. It's 1 gram/lb of lean mass, not total bodyweight.

For bodybuilders and people working out hardcore, you can double that amount if you want to see good gains, recover more quickly, and build mass.

 

[slubu]

Can someone break down these "macros"? I get a general gist of it, I think. Lifting days more carbs, nonlifting days more fat? Protein constant?

 

[reaper23]

can you elaborate on this point? Also, if it is no longer useful, is it still better to have this instead of carbs when cutting?

I'm 180 lbs and about 154 lbs of lean mass so that mean I should take about 150g of protein * 4 = 600 calories. On a 2000 calorie diet, that would leave me with 70% of my calories from carbs & fats. Doesn't seem effective, thoughts?

i follow this youtube fitness brah. he has a background in chemistry & nutrition and seems legit. his suggested daily macros for bulking & maintenance are:

- 1 g of protein per lb of lean body mass
- 0.4 g of fat per lb of lean body mass
- the rest may be filled up with carbs

for cutting:

- 1.2 g of protein per lb of lean body mass
- 0.3 g of fat per lb of lean body mass
- the rest may be filled up with carbs

try it out and see how it goes

This makes sense. I have always felt the 1:1 ratio of weight to protein was BS. We are 60% water and depending on where your at 10-20% fat, which only leaves 20% of actual mass.

Your body is pissing out the excess or overriding its liver trying to process the excess. If your are 280lb athlete you will need substantial amounts of protein but for a regular sized person you just need 60% of your weight (which roughly works out to be 1.2g as you mentioned).

If people do not believe me that we are being duped by the Supplements Industry do this test. This test made me see first hand that is completely bullshit because before the advent of processed supplements bodybulding still existed but with protein all coming from food.

Try to consume your body weight in food/flesh with no processed meats allowed, and no protein shakes allowed - so no hams, sandwich meats, shit from a can, etc. You have to prep all the flesh yourself while still getting enough fiber (40gr) and water (4 Liters). Try this for a week if you can, I only made it 4 days as it become so time consuming to do this. I was literally eating and cooking in all my spare time. I would be eating one meal while cooking another then forcing another meal down.

After this I realized that what they were telling me was bullshit because it was way to difficult for me to consume 165 grams+ of protein via food. But a regular amount of 100 grams+ was much more manageable with regular food. My body could stomach it all and I could kick down the meals in a realistic time frame.

It seems that being consistent is more important. I track my targets weekly on the iphone and I am religious about meeting my weekly targets. My intakes fluctuate between how long my eating windows are but I will either over or under compensate the next day if needed. Never have had an issue with loosing gains thus far with this new system.

really? what are you eating?

5 eggs for breakfast (35g)
240 grams salmon lunch (51g)
170 grams turkey (roasted breast not lunch meat) (33 g)
340 grams grilled chicken breast (85 g)

thats 204 grams right there and nothing too crazy in terms of cooking. you can cook a turkey breast on sunday and eat it all week. you can get pre cooked salmon. and eggs and chicken are easy.

i also then eat beef jerky as a snack and easily add another 30-40 grams of protein per day that way

and of course i also do a two scoop shake in the morning after workout for another 50 grams

fiber is harder, but broc, salads and yams seem to do it for me

No processed or pre-cooked foods.
No shakes.

Go try that and see how easy it is to hit: water, fiber, and protein marcos for the day.

well, i gave you an example of easy 200 grams of protein with no pre cooked or processed foods.

water is easy

and for fiber, one can hit that easily with salads and broccoli like i said. plus i always put kale in my smoothies.

i have the shake to put me well over 250 daily.

but for example tonight, i had a 16 oz ribeye which was 135 grams of protein. its not that hard.

 

[Lothario]

there are actually some real research papers about his: what i remember.
aim for (1 g protein)/(1 kg "lean" body mass) daily.
1.5 g/kg is the point of diminishing returns

I'm confused as I am hearing 1-1.5 gm per pound, 1-1.5 gm per kg or 1-1.5 gm per pound or kg of lean body mass.

What would really help if some one can post a link to a certain study . Thanks in Advance..

Most research has about .8 to 1.8 grams per kilogram of weight.

So if you're 180 lbs, then that's about 81 kg and so 81(.8)=64.8 to 81(1.8)=145.8.

Don't believe the Broscience.

Same request to kantian, Kindly post a link to a study you might have read.

 

[Doctor]

Whatever numbers you choose to go with, you will be able to find plenty of people and/or studies that support that number and plenty to disprove that number. Try different things and learn to listen to your body.

 

[Bronze Age Pervert]

The biggest guys I've seen eat WAY more than 1g/lb of lean body mass to gain. On the other hand, some people can do it for far less; you need to figure out what works for you. I was shooting myself in the foot until recently by eating less than 1g/etc. now I've seriously upped proton intake and also intensity at lifting, and I'm finally seeing more gains.

Try to eat well: high quality protein sources, and high quality fats. Protein shakes are not high quality sources.

 

[reaper23]

Go try that and see how easy it is to hit: water, fiber, and protein marcos for the day.

another thought:

here is what i've done in the past and if you're serious about gaining then you can do this too.

go to costco and buy the 10 lbs bag of frozen chicken breasts. cook all of them on sunday night in the oven. get two or three of the big bags of spinach. get some balsamic vinegar and olive oil.

chop the chicken breasts into chunks. use them in spinach salads with oil and vinegar all week. maybe you have to do this again on thursday night too.

boom. you've got your protein and fiber for the week easy.

i used to call this my chicken and spinach diet. and man, it works.

add in a package of cottage cheese every night and a few glasses of milk boy, and you're easily there.

so all this whining and crying about not having enough time to cook 200 grams of protein a day is sandy vagina talk.

oh, also, get the three dozen egg packs from costco and boil them all up at the same time as you make the chicken.

if you say, that is boring, or i dont like the taste, or whatever, then you just aren't serious. food is fuel.

 

[slubu]

Trader Joe's Just Chicken is about 5 bucks for 1lb of pre-cooked chicken breast meat sliced up already. Gives you about 119g of Protein.

 

[Lothario]

Trader Joe's Just Chicken is about 5 bucks for 1lb of pre-cooked chicken breast meat sliced up already. Gives you about 119g of Protein.

Slubu If you like Chicken, I have a better idea for you, Go to an ethnic Indian/Pakistani/Arabic Meat Shop and get Fresh Cut Chicken. They can make boneless breast and or boneless Thigh and costs less then $ 2 a lb.

I go to a shop that sells Amish Chickens, Man these chickens taste great, I think another factor is that we cook them right away and if we put it in freezer it just doesn't taste the same.

My personal protein Journey: I have switched from taking 2-3 protein shakes a day to getting all my protein from Natural Sources like Chicken, Meat, Beef, Shrimp, Fish, Eggs and Greek Yogurt and I can see difference as I am eating less grams of protein but seeing better gain in muscles.

 

[TakeAction]

I have been reading on the internet and I talked to some guys that work out a lot and they say you should consume 1 gram of protein for every pound of your weight. This seems like a ridiculous amount. I try to consume 100 grams of protein everyday. I'm 5'9 170 lbs. Is that consumption rate for strictly hardcore bodybuilders or what?

I have been making homemade shakes that have a good amount of protein and this is the best way I've figured out to increase the amount of protein consumption. The shake I make is 2 cups of milk, a scoop of whey protein, 2 spoons of peanut butter, a cup of dries oats and a banana. Does anyone on the forum who who works out a lot consume 1 gram of protein for every pound of their weight?

 

[TakeAction]

im on atkins diet and i eat alot of protein, 6 meals a day....much better to eat it than to drink it...i think whey protein shakes are over rated....

 

[slubu]

Trader Joe's Just Chicken is about 5 bucks for 1lb of pre-cooked chicken breast meat sliced up already. Gives you about 119g of Protein.

Slubu If you like Chicken, I have a better idea for you, Go to an ethnic Indian/Pakistani/Arabic Meat Shop and get Fresh Cut Chicken. They can make boneless breast and or boneless Thigh and costs less then $ 2 a lb.

I go to a shop that sells Amish Chickens, Man these chickens taste great, I think another factor is that we cook them right away and if we put it in freezer it just doesn't taste the same.

My personal protein Journey: I have switched from taking 2-3 protein shakes a day to getting all my protein from Natural Sources like Chicken, Meat, Beef, Shrimp, Fish, Eggs and Greek Yogurt and I can see difference as I am eating less grams of protein but seeing better gain in muscles.

Interesting. I'm also going off the protein shakes and trying to get more protein from actual food. The good thing about TJ's is the fact it's precooked. But I'll try those shops, lots of Persian places by me. And Russian.

I actually like lamb more than any meat, and they are usually always grass-fed...

 

[Lothario]

Most research has about .8 to 1.8 grams per kilogram of weight.

So if you're 180 lbs, then that's about 81 kg and so 81(.8)=64.8 to 81(1.8)=145.8.

Don't believe the Broscience.

Trader Joe's Just Chicken is about 5 bucks for 1lb of pre-cooked chicken breast meat sliced up already. Gives you about 119g of Protein.

Slubu If you like Chicken, I have a better idea for you, Go to an ethnic Indian/Pakistani/Arabic Meat Shop and get Fresh Cut Chicken. They can make boneless breast and or boneless Thigh and costs less then $ 2 a lb.

I go to a shop that sells Amish Chickens, Man these chickens taste great, I think another factor is that we cook them right away and if we put it in freezer it just doesn't taste the same.

My personal protein Journey: I have switched from taking 2-3 protein shakes a day to getting all my protein from Natural Sources like Chicken, Meat, Beef, Shrimp, Fish, Eggs and Greek Yogurt and I can see difference as I am eating less grams of protein but seeing better gain in muscles.

Interesting. I'm also going off the protein shakes and trying to get more protein from actual food. The good thing about TJ's is the fact it's precooked. But I'll try those shops, lots of Persian places by me. And Russian.

I actually like lamb more than any meat, and they are usually always grass-fed...

Slubu read reaper's post # 27 above, Chicken is so easy to cook. Try to Stir fry your chicken with teriyaki Sauce or Simple Soy Sauce etc etc etc, So much more you can do and it will take no more then 15 min. Cook twice a week make small Batches for everyday and you are set.

 

[bodmon]

it's roughly 1 g of protein per lb of LEAN body mass. therefore if you're 20% body fat @ 200lbs then consume 160 g. beyond that the protein is no longer useful towards protein synthesis and just becomes a more expensive calorie source than carbs.

can you elaborate on this point? Also, if it is no longer useful, is it still better to have this instead of carbs when cutting?

I'm 180 lbs and about 154 lbs of lean mass so that mean I should take about 150g of protein * 4 = 600 calories. On a 2000 calorie diet, that would leave me with 70% of my calories from carbs & fats. Doesn't seem effective, thoughts?

i follow this youtube fitness brah. he has a background in chemistry & nutrition and seems legit. his suggested daily macros for bulking & maintenance are:

- 1 g of protein per lb of lean body mass
- 0.4 g of fat per lb of lean body mass
- the rest may be filled up with carbs

for cutting:

- 1.2 g of protein per lb of lean body mass
- 0.3 g of fat per lb of lean body mass
- the rest may be filled up with carbs

try it out and see how it goes

This makes sense. I have always felt the 1:1 ratio of weight to protein was BS. We are 60% water and depending on where your at 10-20% fat, which only leaves 20% of actual mass.

Your body is pissing out the excess or overriding its liver trying to process the excess. If your are 280lb athlete you will need substantial amounts of protein but for a regular sized person you just need 60% of your weight (which roughly works out to be 1.2g as you mentioned).

If people do not believe me that we are being duped by the Supplements Industry do this test. This test made me see first hand that is completely bullshit because before the advent of processed supplements bodybulding still existed but with protein all coming from food.

Try to consume your body weight in food/flesh with no processed meats allowed, and no protein shakes allowed - so no hams, sandwich meats, shit from a can, etc. You have to prep all the flesh yourself while still getting enough fiber (40gr) and water (4 Liters). Try this for a week if you can, I only made it 4 days as it become so time consuming to do this. I was literally eating and cooking in all my spare time. I would be eating one meal while cooking another then forcing another meal down.

After this I realized that what they were telling me was bullshit because it was way to difficult for me to consume 165 grams+ of protein via food. But a regular amount of 100 grams+ was much more manageable with regular food. My body could stomach it all and I could kick down the meals in a realistic time frame.

It seems that being consistent is more important. I track my targets weekly on the iphone and I am religious about meeting my weekly targets. My intakes fluctuate between how long my eating windows are but I will either over or under compensate the next day if needed. Never have had an issue with loosing gains thus far with this new system.

yeah. now it may just be the word of some gurus against others, but i've gleaned a consensus among internet fitness gurus that arrives at the following conclusions:

- "5-6 small meals a day to fuel the metabolic furnace" is a myth. meal timing and frequency don't matter.
- similarly, "eat like a king in the morning and like peasant in the evening" is a myth.
- "whole food protein (aka brofoods like chicken breast) is superior to powdered protein" is a myth. whey protein powder is just as good if not better: it's cheaper, more convenient, and has the best amino acid profile.
- the "1 hour anabolic window" after working out is a myth.
- "take slow-absorbing casein protein at night while your body is catabolic" is a myth. casein's only benefit is that it is more satiating - that's it.

- nutritionally, all you should know and follow is the following:
1) for health: meet your daily micronutrient requirements (vitamins & minerals).
2) for body composition, your macronutrient intake should be:
a) 0.8 - 1.2 g of protein per lb of lean body mass, for protein synthesis (on the lower end when bulking or maintaining, and on the higher end when cutting to preserve muscle)
b) 0.3 - 0.5 g of fat per lb of lean body mass, for hormone production (on the lower end when cutting and on the higher end when bulking)
c) fill up the rest with carbs to hit your caloric goal.

in short, once you've hit protein and fat minimums, it's all about calories in, calories out and nothing else. there is no food that is unhealthy outside the context of a diet - foods can just be more calorically dense or micronutrient rich than others. growing muscles need calories, empty or not.

 

[reaper23]

what he said, exactly...^