How many grams of protein do I need per day

billyhead

Right folkds.

I am tryning to put on a stone and a half at least of lean muscle. I am 10 stone and 6ft one. Could someone please tell me exactly how much protein in terms of grams would I need to consume per day. I am not worried about the carb or fat content at the mo. I just want to put on as much lean muscle mass as possible.

The Hill Billy

Moved to N&D from Dublin County North.

HB

TangyZizzle

Where's my post gone?

rocky

at least 140g protein / day. Also make sure your diet promotes muscle gain by eating more than you actually need

Bottle_of_Smoke

Yeah although muscle is made from protein you also need excess energy to create it. IE consuming more calories than you use up through being alive and activity.

I'm currently on around 4000 calories a day. Eat a good bit of protein through meat, eggs and protein powder. 2L of milk a day too. However I'm eating lots of carbs/fat too. I will gain fat but the main point is maximising my muscle gain whilst weight training regularly. After doing this for a few months I will scal back my calorie intake to lose the fat. It is virtually impossible to only gain muscle.

Amtmann

Bottle_of_Smoke wrote: »

Yeah although muscle is made from protein you also need excess energy to create it. IE consuming more calories than you use up through being alive and activity.

I'm currently on around 4000 calories a day. Eat a good bit of protein through meat, eggs and protein powder. 2L of milk a day too. However I'm eating lots of carbs/fat too. I will gain fat but the main point is maximising my muscle gain whilst weight training regularly. After doing this for a few months I will scal back my calorie intake to lose the fat. It is virtually impossible to only gain muscle.

Out of curiosity, what are your staple foods on a regime of 4,000 calories per day?

metamorphosis

For me I can easily get there with peanut butter, milk, coconut oil and butter

Brekkie could be 80gms oats in milk with lotsa peanut butter added and nuts and dried fruit

Lunch may be wraps i made from gram (chickpea flour) with salmon, whatever veggies, with coconut oil spread one half, butter on the other

Dinner, say if i was making an omlette it would be fried in coconut oil, lotsa chicken, cheese, garlic olive oil over the veggies.

Glass of milk with meals, might have a pints worth with some whey, if i snack it will involve muffins i made with peanut butter, or nuts. I would always snack during the day and they would always, if not be as cal dense as some of my 'meals'. eating 600cal x 6 times a day will get ya there and it can be done

You can do it easily if you manage to fit in calorie dense foods as they can accompany your regular meals without increasing the full factor too much.

Bottle_of_Smoke

Tremelo wrote: »

Out of curiosity, what are your staple foods on a regime of 4,000 calories per day?

For carbs pitta bread/basmati rice/tortilla wraps. And special flakes(generic version of special k) for breakfast with protein shake for the milk.

Protein I have chicken or beef mince. Usually make a big chilli/chicken burrito filling/curry and it lasts a few days. With the chilli I throw in a few eggs - with the burrito a lot of cheese/guac/sour cream. Occasional tinned tuna with mayo etc.. If having lunch in work they have cod the odd time. Would eat chips if they're on but that's pretty rare.

Eat a lot of eggs too. Right now eating home made egg fried rice.

Then will fit in 2L of milk between coffee (have instant espresso I mix into hot milk) and protein shakes/cereal.

For snacks I have peanuts or walnuts. Sometimes choc covered walnuts. Get free fruit in work but really need to eat more veg. Only really have tomatoes at the moment and think that's technically a fruit. Onions/garlic too of course. And beans in the main meals but nothing green. need to get on that

Another reason I have to eat so much is I cycle 24km a day going to work.

Amtmann

That's some amount of exercise. I'd do about 26km on the stationary bicycle daily in the gym and it clocks up 750 calories. Granted the figure you burn will be different depending on hills and wind and speed, but it's going to be an impressive figure regardless.