Protein Intake.

[j-penis]

I am trying to bulk up some more, but without consuming huge amounts of calories if possible - cos we all know that excess calories result in nothing more than a big gut. I know that in principle it doesn't matter as you're going to have to go through a cutting cycle anyway, but I'd rather just have 10 pounds to burn off, rather than 25 pounds.


Then one day a friend told me that you don't necessarily have to consume 3000-4000 calories but instead consume 1 to 1.5 grams of protein per pound of bodyweight. Is this right?


I weigh about 165 pounds on my scale (at 5'8"), but I do have some fat, about 8-1o pounds or so. So putting my lean weight at a modest 155 pounds, then does it makes sense for me to consume between 155 and 232.5 grams of protein a day (that '232.5 grams' is 155 pounds X 1.5, btw)?



Thanks for your advice.

 

[EVO]

i was always told to consume 200g of protein a day just to get it as a target. probably taken in as many meals as possible. i.e its better to have two meals of 40g than 1 meal of 80g. p.s my body weight is 80kg

 

[goldmember]

Yes, go 2 grams per pound of lean body mass. This worked for me at least.
5-10 pounds of fat? Are you ripped to a shred? If so, don't worry about the calories, because you obviousy have an insanely high metabolic rate!

I would consume around 300 grams of protein, at least an equal portion of carbs, and about 110 grams of fat. I'm about your same size and gain quality lean mass like it's my job when I stick to these amounts. Remember, the type of food you eat is important too...lots of whole eggs, red meat, whey protein, complex carbs, and you'll be on your way to hugeness!

What does your routine look like?

 

[j-penis]

300 grams?? Really? I'm STUFFING MYSELF silly, and I can get at most 200 grams into my belly on a daily basis. And even so, I feel queasy after eating so much.... Am I doing something wrong?

 

[pullups]

gold memeber 300g of protein? You're muscles can only hold so much protein, and the rest (like anything else) gets stored as fat.

 

[ggogeta]

make sure to eat carbs BEFORE eatin gprotein ( in the case of shakes) because carbs are a big factor in protein absorption. That's why people keep saying to eat well, even when taking protein shakes

 

[AlreadyPackin']

300 grams does sound rather excessive, especially since he only weighs 165. He would probably do well with 150 or so. I am at my heaviest, and I only take in 120-140 grams a day. I weigh about 180 now, and I'm packin' about 5 to 7% bodyfat. A pound of muscle only contains around 15 grams of protein. And in calculating lean body mass are you talking what is muscle or just what isn't fat? There are bones, 5 or 6 lbs. of skin, organs, and blood vessels to take into account. The average guy has about 40% or so of his bodyweight composed of muscle. Just start low, and see what works for you. If you can grow on 100 gms a day, why spend the money eating 250?

 

[j-penis]

I'll be sticking to 150-160 grams of protein as a bencHydromaxark for protein intake, then. We'll see how it goes.

Also - no one answered if it's possible to gain about 10 pounds of muscle while only upping protein intake, but not necessarily jacking up calories. To be honest, I don't even count my calories - I just concentrate on counting my protein intake (in grams). Is this a bad habit - should I also be counting calories (I'm pretty certain that I don't exceed 2500 calories, even just by 'eyeballing' what I eat throughout the course of one day.)??

 

[EVO]

well calories come from everything, if you up your protein intake then you will up your calories. also 2500 cal/day is for an average person, if you are weights training you can afford to eat more than that (quality food though - dont eat chocolate trying to get your daily cals up). i find that generally being on a high protein diet (aiming for 200/day) makes me more ripped than anything.

 

[goldmember]

300 grams does sound ridiculous, and will hurt your kidneys if done for a prolonged period (like 6 months). BUT--I am just telling you what worked like NO OTHER for me in packing on lean mass.

 

[drew21]

If your trying to bulk your going to want to get 1 to 1.5 grams of protein per lb of body weight. I also would concentrate on the calories too becasue it doesn't matter how much protein you take if you don't take in more calories than you expend you will never grow.

 

[prince Albert]

Blu forget about trying to eat X amount of protien a day instead aim to have a portion of good quality protien with each meal,you won't go far wrong with this approach.

For example,

breakfast
omlette and a couple of slices of cooked meat,tomatoes couple of slices of wholemeal bread

mid morning
home made MRP piece of fruit,oatcakes

lunch
large chicken breast,pasta,salad

mid afternoon/pre workout
mackrel,wholemeal bread

postworkout
Whey protien in cranberry juice

evening meal.
lean red meat loads of veggies.

mid evening.
handful of mixed nuts and seeds glass of skimmed milk.

before bed
home made MRP.

Not suggesting this as a diet plan by the way just showing how easy it is to incorporate protien into your diet without becoming obssesed.

 

[pullups]

Blu forget about trying to eat X amount of protien a day instead aim to have a portion of good quality protien with each meal,you won't go far wrong with this approach.

For example,

breakfast
omlette and a couple of slices of cooked meat,tomatoes couple of slices of wholemeal bread

mid morning
home made MRP piece of fruit,oatcakes

lunch
large chicken breast,pasta,salad

mid afternoon/pre workout
mackrel,wholemeal bread

postworkout
Whey protien in cranberry juice

evening meal.
lean red meat loads of veggies.

mid evening.
handful of mixed nuts and seeds glass of skimmed milk.

before bed
home made MRP.

Not suggesting this as a diet plan by the way just showing how easy it is to incorporate protien into your diet without becoming obssesed.

Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.

 

[prince Albert]

Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.

Like i said mate,i'm not suggesting this as a diet plan it was just a quick example of how easy it is to have protien with each meal,you could swap them round though i would go for the MRP before bed myself.

 

[ggogeta]

Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.

eating the casein before bed sound logical to me. but Prince Albert has a point there.

 

[j-penis]

I just weighed myself, and I came in at 172. Either I'm gaining muscle thanks to all the protein/calories I've been packing, or I'm just getting fatter... Maybe I was wrong with my fat estimation (never had it measured) - maybe I have 15 pounds of fat? I just did some basic logical math, and 10 pounds of 172 is only 5.8%. So I guess 5.8% of my bodyweight is fat? That makes no sense (my abs don't show and despite being having a slender and muscular build I have a small belly, hence no abs showing), because at 5.8% I should resemble a Holocaust survivor.... :O lol I don't know... someone tell me if this is incorrect, and if so HOW to guess-timate correctly. Maybe I'm about 15% BF - I'd estimate my lean weight to be about 160, then.


Another reference point: I have an ecto-mesomorphic build - meaning that I'm fine-boned, but I have an athletic build despite it. My 1-2-rep max bench press is probably about 215 (nothing outstanding at all... but not weak), and with dumbells I can crank out 10 reps using 75-pound dumbells. Most people are a blend of two of the three bodytypes (ecto/meso/endo), for example you can be an meso-endomorph... meaning you're large wide and atheltic, but have a tendency to be soft around the edges and get fat easily. Maybe that'll give you a clearer idea of how I'm built...

Assuming that I'll pack on about 10-15 pounds and stay lean, the celeb that most closely resembles my bodytype is Tyrese Gibson (random fact: I'm not black, though :blush: ). Actually, that's probably flattering myself - right now of course I'm nowhere as lean as him (I'd say he's about 175 in ultra-lean muscle - probably between 5-8% BF. He's listed at 6-1, but celebs ALWAYS add 1.5 to 2 inches to their height, so he's actually about 5'11". http://www.celebheights.com/s/-Tyrese-588.html)


Some pics of Tyrese and his phsique:

Help out this confused fella.

 

[prince Albert]

Blu as far as bodyfat goes your way off the mark,looking at those two pics you posted of Tyrese i would put him at about 10%.,bare in mind that the darker the skin the better the definition.

Have a look at this guy at 12% and 10%,if he was to tan up he would look even leaner.
http://www.muscletalk.co.uk/m_914981/mpage_1/key_fat/tm.htm

 

[prince Albert]

Heres a better link that shows bodyfat from 20% down to 3% should help you gauge better were your at.

http://forum.bodybuilding.com/showthread.php?t=214711&page=1&pp=30&highlight=picture+10%+bodyfat

 

[Cool_as_fcuk]

Albert, do you put whey proetein in cranberry juice, is that better than water? or is it just for some taste? cheers

 

[pullups]

Albert, do you put whey proetein in cranberry juice, is that better than water? or is it just for some taste? cheers

I guarantee that hes gonna say it helps to absorb the protein faster. Id figure it taste even worse when mixed with cranberry juice.

 

[prince Albert]

Albert, do you put whey proetein in cranberry juice, is that better than water? or is it just for some taste? cheers

Combination of reasons mate,i buy my whey unflavoured and in bulk to save money,unflavoured whey in water is pretty unpleasant,similar to long life boxed milk but worse,so adding the cranberry juice makes it more palatable also as im2manly said it speeds up absortion,so first thing and post workout i have it in cranberry juice and lastly 500mls of pure unsweetned fruit juice a day counts as one serving of fruit and veg for the day.

 

[j-penis]

I just found a good link to a pic of a guy who's rougly my build. Maybe I was wrong - I'm maybe a tad bigger than this guy, assuming I get down to 12% BF, which this guy is (look at the pic). So I guess I'm between 15-20% BF right now, which isn't very lean at all. But that's okay, since I'm bulking.... rofl


http://forum.bodybuilding.com/attachment.php?attachmentid=74498&d=1070589950



If that guy is at 156 pounds, my goal is to be about a lean 165. Not too far off, really....

 

[j-penis]

http://forum.bodybuilding.com/attachment.php?attachmentid=74834&d=1070773153


When I assume this pose and flex, I have his rough proportions. But this guy is approx 5'10" and 170 pounds.

 

[j-penis]

Well, I think I've solved my protein intake problems. Milk, cottage cheese with jam for flavor, and deli-sliced lean ham are your best friends. Today, I had 190 grams of protein - that's a new record for me.

 

[supermanx]

Well, I think I've solved my protein intake problems. Milk, cottage cheese with jam for flavor, and deli-sliced lean ham are your best friends. Today, I had 190 grams of protein - that's a new record for me.

Just be carefull of the sodium in the deli ham.

 

[sikdogg]

... Milk, cottage cheese with jam for flavor...

I'd use sugar-free jam with the cottage cheese since milk/milk products contain alot of sugar...

 

[pullups]

actually your bestfriends, concerning protein, should be grilled chicken, skim milk (MCT oils), tuna, fatty fish, lean meats, and cottage cheese (and lets be honest you dont need to add any flavoring cottage cheese is not that bad, if you want flavor add fruit)

 

[supermanx]

Another alternative is lowfat yogurt, with whey powder and fresh fruit. Personally I dont like cottage cheese unless its blended, and then mixed with some kind of flavoring.

 

[Ghosting]

gold memeber 300g of protein? You're muscles can only hold so much protein, and the rest (like anything else) gets stored as fat.

Muscles dont hold protein. Protein is what makes muscle.

 

[Ghosting]

Lifting is 80% diet and 20% lifting. These two guys eat 12 times their body weight in calories, eat 1.5-2.0 grams of protein/LB of LBathmate. They eat a ratio of 40% protein/40% carbs/20% fats. The highest Ive seen is 15x and the lowest is 9x the body weight. 1g protein = 4 cals, 1g carbs = 4 cals, an 1g fat = 9 cals. If you are high endurance like a marathon runner, cyclist, or something that is a lot of activity. Then you are going to have to increase your cals.

 

[pullups]

Muscles dont hold protein. Protein is what makes muscle.

Thats what I ment my man, your muscles can only use so much protein. There is such a thing as too much protein.

 

[Ghosting]

Thats what I ment my man, your muscles can only use so much protein. There is such a thing as too much protein.

Sorry, I just read it and didnt stop to think.

 

[ggogeta]

You can tell those men they're becoming my model for building muscle... It's a bit more than I want myself. Good work non the less

 

[j-penis]

I'd use sugar-free jam with the cottage cheese since milk/milk products contain alot of sugar...

I've been doing that. Yeah. Cheers.

 

[yetogrow]

1-1,5 gr per pound of LBathmate is probably sufficient for natural athlete. If you eat more it won't hurt but it's just expensive way to get your calories. If you want to bulk just eat enough calories from fat/carbs and you'll grow.

 

[yetogrow]

These two guys eat 12 times their body weight in calories, eat 1.5-2.0 grams of protein/LB of LBathmate.

Which one is you?

 

[REDZULU2003]

Okay as I'm soon getting into things I would like to know myself so its clear about protein intake. consume 1 to 1.5 grams of protein per pound of bodyweight < That is correct?

So I just weigh myself in pounds and than work the rest out?

Also when is it best to consume protein? I eat well anyway i.e meats, cheese, fish, pasta, rice etc but I got the Whey protein powder so when should I take that and how many times per day?

cheers

 

[prince Albert]

Red i wouldn't get hung up on eating x amount of protein a day,aim to eat a meal containing protien every 2-3 hours 30-40g thats about a chicken breast or tin of tuna,post workout you should have whey in water also as soon as you wake up as you havn't eaten in several hours other than that use whey to help make mrps when you carn't eat a solid meal.

 

[REDZULU2003]

Red i wouldn't get hung up on eating x amount of protein a day,aim to eat a meal containing protien every 2-3 hours 30-40g thats about a chicken breast or tin of tuna,post workout you should have whey in water also as soon as you wake up as you havn't eaten in several hours other than that use whey to help make mrps when you carn't eat a solid meal.

What if I cant eat a meal every 2-3 hours? in my job thats going to be hard.
Could I not take so much in the morning, afternoon, eveing and than night?

In otherwords break the small protein intakes in larger ones took in say those times of the day.

 

[prince Albert]

What if I cant eat a meal every 2-3 hours? in my job thats going to be hard.
Could I not take so much in the morning, afternoon, eveing and than night?

In otherwords break the small protein intakes in larger ones took in say those times of the day.

Not really mate how often can you eat while at work?

 

[REDZULU2003]

Morning shift ... at around 8.30am - 9am I could sneak something ... than at around 1030am .... anywhere from 1245pm to 130pm.

Eveing shift .... around 330pm, than at around 5pm ... anywhere from 6-8pm and than 845pm.

I do have the protein powder and that would be much quicker than easting a portion of meat etc ... I work in a home for disabled people now and the emergency buzzer can go at anytime so I must be quick.

I eat well anyways, so advise me on times when to consume the whey powder ... and also on my days off I would consume the same?

I went onto the scales and I'm 143lbs ... so how much protein would I need daily for that do you think?

 

[prince Albert]

Red eat the same everyday except for the postworkout shake.

If you get a proper lunch break then eat a solid meal eg rice or pasta with salad and chicken.

If you are pushed for time then make a homemade MRP put it in a shaker bottle then just add water when you are ready to drink it,a very simple MRP would be whey protien,skim milk powder and maltodextrin,have that with a piece of fruit and 3-4 oat cakes very quick.

 

[REDZULU2003]

Thanks for that response.

 

[goldmember]

You may also want to consider getting some protein bars. I can't stand getting my protein from liquid sorces exclusively. Protein bars aren't much better, but they're still better.

 

[prince Albert]

You may also want to consider getting some protein bars. I can't stand getting my protein from liquid sorces exclusively. Protein bars aren't much better, but they're still better.

GM the price of a decent protein bar in the u.k is silly £2.50-£3.00 a bar which i think is about $5-6.

 

[REDZULU2003]

Yep thats true ... complete rip off over here for everything.

Wouldnt flap jacks, cerial bars, oat bars be just as good? they are high in protein, also nuts ... I could have a packet of those with me.

 

[goldmember]

Wow!...that is outrageous! I wouldn't have suggested it if I knew that. They only cost about $2-$3 where I'm from, and you can usually get deals on the ones that are about to expire for $1 per bar. Nut bars and the like are good, but include a protein shake along with it.

 

[prince Albert]

Wow!...that is outrageous! I wouldn't have suggested it if I knew that. They only cost about $2-$3 where I'm from, and you can usually get deals on the ones that are about to expire for $1 per bar. Nut bars and the like are good, but include a protein shake along with it.

All the supps in the u.k are expensive thats why i switched over to buying bulk unflavoured whey.

Red,nut bars ect are ok just check they havn't had a shit load of sugar added to them and like GM said you would need to take a shake as well,

 

[pullups]

I have never ever been a big fan of anything in bar form, including protein bars. They are usually high cal, high carb, high sugar, and usually lower quality protein. If at all possible try to eat real food first and shakes second. personally I only have a pwo shake and thats it.

 

[ggogeta]

one can't digest more than 40 g of protein at the same time...

But you will gain without getting that much protein... if nothing else, 1 to 1.5x your lbs is an indication.