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1gram protein per lb?

Rick123

By Rick123
in Diet & nutrition

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Chemo Senior member

Chemo

Posted
Posted

2g per kg or 1g per pound is heaps, along with enough cals thats all you need to bulk, when it comes to leaning out, or lean bulking you can play with the macros and increase the protein up to 3g per kg.

Ideally you'd want 30% or more of your cals from protein though.

I think Loochi has a very moderate protein intake compared to most and got great results. So again I'd say calories top priority with a good amount of protein.

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Riccardo Senior member

Riccardo

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I never understood these ridiculous recommendations. I think the guideline is around 1.4-1.6g/kg of body weight. Depending on lean muscle mass. Women are less than this. I would maybe increase this amount while you're cutting though just because protein has benefits for fat loss and helping you feel full.

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jimmybro1 Veteran member

jimmybro1

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I never understood these ridiculous recommendations. I think the guideline is around 1.4-1.6g/kg of body weight. Depending on lean muscle mass. Women are less than this. I would maybe increase this amount while you're cutting though just because protein has benefits for fat loss and helping you feel full.

This maybe true but generally if your eating 3000+ calories a day changes are your consuming at least 100-200 grams protein a day.

For instance my current diet is:

220-250g protein

300-300g Carbohydrates

80-100g fats

I'm easing into my offseason and like to work with ranges rather than exact macro's in the offseason and just monitor progress on the scales.

Their are some new studies and research being done at the moment at Auckland University by Eric Helms which may shine light on this in the future. Totally agree with increasing protein when dieting.

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jimmybro1 Veteran member

jimmybro1

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are you guys adding protein up on total mass or lean mass?? big difference for fatties.

Good question.

Daily recommended intake is 50g a day for a 70kg man according to nutritional labels on food. This will be to maintain body weight and not introduce new body mass. So that is around 0.72 g/kg.

So eating 1 - 2g/kg you think would be sufficient. Not sure how New Zealand nutritionists decided on 50g daily though.

That said I don't know or haven't heard off professional natural or enhanced that eat less than 1 g/ lb in the offseason.

Got to remember protein is also used for skin, hair and other tissue not just muscle tissue so your body has decent requirements for protein even without the added stress of having to rebuild muscle tissue.

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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How much protein is needed per pound/lb of bodyweight to achieve max muscle growth?

http://mennohenselmans.com/the-myth-of- ... ybuilders/

who knows , i'm sure we all have completely different maximum potential - genetics, natty/enhanced or otherwise..

also, too lazy to ready that study but I would like to ask, did they conduct tests with proper bodybuilders (who also work damn hard in the gym) or just some random average joes (who might not even know how to lift)? is there such a thing as a 100kg thick, solid, tight bodybuilder who bulks on 200g of protein a day?

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tii Member

tii

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Don't have any research but I personally like 3-3.5g/kg bw.

Seen guys blow up from switching from 2g to 4g however were also having much more calories overall.

Remember Layne Norton saying on one of his podcasts complete Leucine saturation of the mTOR pathway happens at about 5g of leucine, which is around 40g of meat protein or 150-250 chicken, steak, fish every 2.5-3.5 hours.

Doesn't compute with receptor sensitivity though.

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jimmybro1 Veteran member

jimmybro1

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http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Studies ive read show that there is no advantage consuming more then 0.82 gram protein per lb

Interesting article, read through it and it seems the author doing the literature review has covered all bases as far as I can tell except enhanced athletes.

But I'm pretty set in my ways and going to continue to consume 1.5g/lb, need the calories anyway.

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  • 3 weeks later...
elnino47 New member

elnino47

Posted
Posted
I never understood these ridiculous recommendations. I think the guideline is around 1.4-1.6g/kg of body weight. Depending on lean muscle mass. Women are less than this. I would maybe increase this amount while you're cutting though just because protein has benefits for fat loss and helping you feel full.

This maybe true but generally if your eating 3000+ calories a day changes are your consuming at least 100-200 grams protein a day.

For instance my current diet is:

220-250g protein

300-300g Carbohydrates

80-100g fats

I'm easing into my offseason and like to work with ranges rather than exact macro's in the offseason and just monitor progress on the scales.

Their are some new studies and research being done at the moment at Auckland University by Eric Helms which may shine light on this in the future. Totally agree with increasing protein when dieting.

i'm looking to bulk up...what's the best way of doing this without putting on mass around your stomach/wasit.my diet right now is mostly carbs with proteins with little or no fats

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liquid_101 Member

liquid_101

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before sorting out your protein intake needs - might be worth checking your protein absorption levels first through blood work. i went to see a nutritionalist and she asked me if was vegan after looking at my results - so my high protein diet wasn't really doing anything other than blowing a hole in the wallet. taking apple cider vinegar before every meal helps aid protein absorption too.. .

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Kalidane Senior member

Kalidane

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before sorting out your protein intake needs - might be worth checking your protein absorption levels first through blood work. i went to see a nutritionalist and she asked me i was vegan after looking at my results - so my high protein diet wasn't really doing anything other than blowing a hole in the wallet. taking apple cider vinegar before every meal helps aid protein absorption too.. .

Sounds interesting. What are the blood tests for protein absorption?

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liquid_101 Member

liquid_101

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taken a look at my blood tests from that time and their is a simple 'protein' measurement that has an expected average of 66-84g/L (mine being 69) - but upon searching the web found out this >> 'serum amino acid levels (the amount of amino acids circulating in the bloodstream) and total nitrogen excreted'

http://www.precisionnutrition.com/rr-whey-too-much

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