Protein Intake.

J

j-penis

0
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.
 
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
 
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?
 
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?
 
gold memeber 300g of protein? You're muscles can only hold so much protein, and the rest (like anything else) gets stored as fat.
 
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 :)
 
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?
 
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.)??
 
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.
 
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.
 
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.
 
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.
 
prince Albert said:
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.
Click to expand...

Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.
 
im2manly said:
Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.
Click to expand...

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.
 
im2manly said:
Shouldn't you switch the mid evening meal with the before bed meal? Figured the caesin (sp) would be best when your sleeping.
Click to expand...

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

P56754ZWONE.jpg




Help out this confused fella. :P
 
Cool_as_fcuk said:
Albert, do you put whey proetein in cranberry juice, is that better than water? or is it just for some taste? cheers
Click to expand...

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