Protein Requirements

[civic_rida]

http://www.bodybuilding.com/fun/prot...eevaluated.htm

Very intresting read.

[civic_rida]

A quote from the article

Oh and for those who like the 1 gram/lb of bodyweight because of the simplicity, and this is probably why it is generally accepted, a better way to calculate protein intake would be to simply come up with your bodyweight as the protein in grams and subtract ~ 20-80 grams from that and you would still be getting more than enough protein.

[Darkane]

Here is my take of that.

Bodybuilders using AAS tend to need less (protein) because of the outstanding anabolic environment their bodies are in during cycles. They simply "use" nutrients and protein better when taking AAS. Simply put better protein synthesis.

One other problem lots of people face is carbohydrate sensitivity. I for one am not carb sensitive. I can't deal with a high carb diet. I bloat, gain fat and retain water way to much.

But carbs are needed for muscle building, fine. But not that many. Lots of people run into this problem bulking because they eat to many carbs and get fat. So using the tried and true traditional formula of calories in > calories out to make a surplus where do we get our extra calories from? Protein and fats.

The extra protein consumed not only helps create a more anabolic environment but the extra calories consumed will give the surplus of energy needed to forge new muscle. Fat is another good source.

I do agree with that article, but it's not a real world scenario for most people. Steroids are taboo and natural athletes, body builders, power lifters or whatever, need a surplus to grow. This is why 1.5-2g/lb of body weight is recommended. Lots of people will read that article and eat less protein.

For anyone skeptical just try eating more protein, to the tune of 1.5-2g/lb of body weight and just see what happens for a month.

[~Leah~]

Originally posted by civic_rida
A quote from the article

Oh and for those who like the 1 gram/lb of bodyweight because of the simplicity, and this is probably why it is generally accepted, a better way to calculate protein intake would be to simply come up with your bodyweight as the protein in grams and subtract ~ 20-80 grams from that and you would still be getting more than enough protein.

That's probably because it's supposed to be 1-1.4g protein/KG body weight (NOT lb).

[civic_rida]

darkane you probably weight around 250 pounds right? So you take in 500 grams a day of protein?
How do you fit that in your day

[KRyn]

Anything off BB.com is fucking junk for the most part. Check out t-nation.com for some real good articles.

[max_boost]

Oh man. So much information floating around and everyone seems to be a specialist/expert so I don't know who/what to believe.

This might be better for me anyway because it's my excuse to consume less protein haha I get most of it from eating but some days you are just so busy you don't meet the requirements. I can't stand drinking whey right now. I need to take a break from it. 1 shake a day for the last 3 months is driving me and making me want to

I have no idea how some of you guys can down it straight up with water. Not even mixing fruit and juices is helping me consume it anymore lol

A lot of the articles I read too were suggesting 1-1.4g protein/KG body weight but because you were lifting hard, you had to take in more!

[Darkane]

Originally posted by civic_rida
darkane you probably weight around 250 pounds right? So you take in 500 grams a day of protein?
How do you fit that in your day

Ya, 240lbs right now.

I get 425g/day. Living on your own it's much easier, not sure if you live at home or not.

Basically I split it as evenly in 5-6 meals as possible. I get around 140G during workout so there's a huge chunk of it.

45G whey prior to WO, 35G BCAA's during WO, and 60G in my PWO shake.

So about 30% is supplemented which is a decent number. See already I'm down under 300 to go. I just got used to it I guess.

But honestly when cutting I drop to 300/day and even as low as 250/day.

One chicken breast is about 50g protein. Who can't eat 1.5 chicken breasts a sitting? Easy stuff right there..

EDIT: forgot to add, I'm eating pretty much 10 minutes after I'm awake at the latest. My last meal of the day is 'usually' 30min prior to bed. This way I get more time to eat and space the meals.

[Darkane]

Also something interesting to note, the more muscle mass you have the easier it is to become Insulin sensitive (carb sensitive). It's like a snowball effect.

Someone heavily muscled can take in enough protein where they are recovering and building muscle quick enough and get the excess calories needed to add mass from carbs/fats.

Initially starting, like most people more protein is your friend. Like I said before, it will help keep the fat to a minimum while bulking, or keep the muscle you have during cutting so you can then mass

Good discussion, what do you guys usually eat for protein? It's not hard if your main course is protein every meal.

[Darkane]

Originally posted by max_boost
Oh man. So much information floating around and everyone seems to be a specialist/expert so I don't know who/what to believe.

That's the thing. I'm by no means an expert, hell I know less than some of the top guys have forgotten!

When I started training I didn't log anything I ate, just tried to keep 2000cals/day. Didn't matter how I got it just 2000cals. I then realized although this was good for dropping weight, the weight wasn't all fat. In fact I got weaker in the gym (although I moved the same weight I just had worse form) until I learned about protein consumption.

I kept on ramping it higher, and higher and recently as high as 400g/day, and I made excellent gains. Now on this new routine and 25g more a day + some more cals from fats/carbs I'm gonna see If anything more will be worth it, or give me diminishing returns.

Time will tell, it's not like protein is bad for you. To much negative press about kidneys and such, blah blah. I'd like to see a test on a Healthy young human performed

[kutt3r]

Originally posted by Darkane
Also something interesting to note, the more muscle mass you have the easier it is to become Insulin sensitive (carb sensitive). It's like a snowball effect.

Someone heavily muscled can take in enough protein where they are recovering and building muscle quick enough and get the excess calories needed to add mass from carbs/fats.

Initially starting, like most people more protein is your friend. Like I said before, it will help keep the fat to a minimum while bulking, or keep the muscle you have during cutting so you can then mass

Good discussion, what do you guys usually eat for protein? It's not hard if your main course is protein every meal.

Haha funny example of this is a couple guys that I know that lift seriously will eat a can of pie filling or a litre of ice cream on the weekend and you should see what happens.. They get crazy vascular (they are both below 5% bf) it is like their veins are going to pop... I should see if I can find some of the pics I have...

Protien these days is almost 100% food source.. chicken, hamburger, steak, pork, eggs, cheese once in a blue moon I will have a shake, but I am more about the weight loss and maintainability these days..

[civic_rida]

I eat 3-4 meals a day plus 3 shakes on workout days.

[Buffalo Soldier]

Bodybuilding is about building your own body. Everybody's body is different. What works for the dude who wrote the article might not work for you. What needs to be focused on is tuning your protein:carbs:fat ratio.

[kutt3r]

Originally posted by Darkane
Here is my take of that.

One other problem lots of people face is carbohydrate sensitivity. I for one am not carb sensitive. I can't deal with a high carb diet. I bloat, gain fat and retain water way to much.

But carbs are needed for muscle building, fine. But not that many. Lots of people run into this problem bulking because they eat to many carbs and get fat. So using the tried and true traditional formula of calories in > calories out to make a surplus where do we get our extra calories from? Protein and fats.

The extra protein consumed not only helps create a more anabolic environment but the extra calories consumed will give the surplus of energy needed to forge new muscle. Fat is another good source.

Love this point.. as it is pretty much the same for me... carbs kill me, so I limit how many and when I consume them. Protien 'sticks' with you and leaves you feeling fuller, longer. (although making sure you get enough fibre is critical when eating high protien)

max_boost...
I am not sure anyone claims to be an expert, but there is lots of info to go through that is for sure... the thing is that some of us have been experimenting and playing around with this info for years (well over a decade for me) and we know what works for us... like some have said this is a lifestyle and not a quick fix. What works for me, might not work for anyone else, but if it works, then why change it.
I still keep and open mind and will try things out for myself to see if they work for me, some I like and embrace and some I hate and throw out. It is getting though the mess that is tough.. take it all in stride and the only person that is right is you as you should know your body best.

[max_boost]

Thanks kutt3r

By no means was I trying to disrespect anyone, a lot of the stuff I'm reading comes BB.com or other various sites written by doctors, reputable longtime bodybuilders etc. so it's safe to say they all have validity to what they are trying to convey. But yeah you guys summed it up well, just learn as you go along and see what works best for you!

[civic_rida]

My question is where did the 2g per pound come from.
I know it works for darkane but seems like something the supplement company came up with to make more money.

[Darkane]

Originally posted by civic_rida
My question is where did the 2g per pound come from.
I know it works for darkane but seems like something the supplement company came up with to make more money.

My guess is for ease of numbers. It's not really scientific or anything. 1.5-2G/lbbw.

Supplement company or not, most of that should be whole food anyway.

Like I said above I do it because I can add a surplus of calories without adding a lot of fat. That's why it works for me, and in theory would work for anyone the same way. It's just a matter if someone tries it or not.

I usually only drink whey on WO days.

[94boosted]

This article was a good read. I've always been taking 0.75g/lb on workout days and a bit less on off days and people were telling me I wasn't getting nearly enough.

But I really do need to start getting more protein from meals and less from shakes but it's so hard right now I take 3 protein shakes per day and 1/2 cup of cottage cheese before bed which accounts for about 60-70% of my protein intake

[Darkane]

Originally posted by 94boosted
This article was a good read. I've always been taking 0.75g/lb on workout days and a bit less on off days and people were telling me I wasn't getting nearly enough.

But I really do need to start getting more protein from meals and less from shakes but it's so hard right now I take 3 protein shakes per day and 1/2 cup of cottage cheese before bed which accounts for about 60-70% of my protein intake

Go to Safeway or Superstore and buy a roasted chicken. 160g of Protein in one of those. Eat during the day + your protein shakes and you'll be well over 200g on a training day.

[94boosted]

Originally posted by Darkane


Go to Safeway or Superstore and buy a roasted chicken. 160g of Protein in one of those. Eat during the day + your protein shakes and you'll be well over 200g on a training day.

Yah that's a good idea except it's hard to have a good meal when your at school all day