How much protein ?

evo2000

How much protein does one actually need? ive been doing abit of research and everyone seems to have different opinions, some say 1g per lbs of bodyweight others 1.5 - 2g !

I started training maybe 1.5 - 2 years ago ive went from 62kg up to 80kg so i havent had to worry much about what im eating asuch...ive gained a good bit of muscle and am in decent enough shape, im just looking to tidy up my diet abit as my goal is 85kg with low but maintainable bodyfat, (not looking to win any comps but just to look decent enough)

So how much roughly would i be looking to consume, and what would that figure look like roughly on ones plate over say maybe 4-5 meals

Thankin ya in advance!

NoQuarter

I took some advice from this site before that said that all you can use is 0.82g per lb and I piled on the weight with that, in a bad way. I think carbs affect me in not the most desirable way. Ever since I upped the protein to about 1.5g per lb my gains are much leaner. Thats just a personal experience and even if we can only use 0.82g of protein, I think having it at 1.5, for me anyway, means a lot less carbs and I react much better.

Blacktie.

Once you're hitting close enough to 1g per pound of lean body mass you're doing grand. Anymore and it will just be used as an energy source rather than for its muscle building aminos. You need to look at your total calorie intake if you plan on gaining weight.

evo2000

Blacktie. wrote: »

Once you're hitting close enough to 1g per pound of lean body mass you're doing grand. Anymore and it will just be used as an energy source rather than for its muscle building aminos. You need to look at your total calorie intake if you plan on gaining weight.

How you getting all that in a day tho? like 180 per day for example is 8 chicken breasts.. thats a fair amount of protein and time spent eating!

conzy

But thats how much you need to eat to grow or even maintain.

Its not hard. Im eating 180g of protein every day at the minute so an example of the protein sources I had yesterday and the day before

Yesterday
3 eggs
150g chicken (1 large breast)
200g mince
250g greek yogurt
40g whey
40g cheese

Wednesday
2 eggs
1 small steak (130g)
260g chicken (2 medium breasts)
140g cheese
50g peanut butter

Blacktie.

evo2000 wrote:

How you getting all that in a day tho? like 180 per day for example is 8 chicken breasts.. thats a fair amount of protein and time spent eating!

Yeah it's really not that hard once you start to focus on it, especially when you're bulking!

evo2000

conzy wrote: »

But thats how much you need to eat to grow or even maintain.

Its not hard. Im eating 180g of protein every day at the minute so an example of the protein sources I had yesterday and the day before

Yesterday
3 eggs
150g chicken (1 large breast)
200g mince
250g greek yogurt
40g whey
40g cheese

Wednesday
2 eggs
1 small steak (130g)
260g chicken (2 medium breasts)
140g cheese
50g peanut butter

Nice one man thats what i was lookin for just a rough idea how much grub id be lookin at! doesnt actually look too bad once its broken down like that,

Inspector Coptoor

conzy wrote: »

But thats how much you need to eat to grow or even maintain.

Its not hard. Im eating 180g of protein every day at the minute so an example of the protein sources I had yesterday and the day before

Yesterday
3 eggs
150g chicken (1 large breast)
200g mince
250g greek yogurt
40g whey
40g cheese

Wednesday
2 eggs
1 small steak (130g)
260g chicken (2 medium breasts)
140g cheese
50g peanut butter

You know that 2g per kg of body weight is give or take what burns victims would be consuming? And they need a Lot of protein to recover.

The older I get, the more I think all the proteins aren't necessary.

It's a v important macro, undoubtedly but I'm maintaining 102kg (18-20%bf) BW on about 150g protein per day and I haven't had a protein shake in 6 months.

Blacktie.

Inspector Coptoor wrote:

It's a v important macro, undoubtedly but I'm maintaining 102kg (18-20%bf) BW on about 150g protein per day and I haven't had a protein shake in 6 months.

Doesn't mean it's optimal. Anyway this is still a good chunk more than a lot of people would eat.

Mellor

Inspector Coptoor wrote: »

You know that 2g per kg of body weight is give or take what burns victims would be consuming? And they need a Lot of protein to recover.

They prob aren't doing a lot of resistance work though.

It's a v important macro, undoubtedly but I'm maintaining 102kg (18-20%bf) BW on about 150g protein per day and I haven't had a protein shake in 6 months.

I think 2g/kg(BW) is prob edging towards making sure you're covered, but it also makes more sense if requirments were based on LBM.

fungie

1-1.6g/kg will do, anymore isnt necessary.

guile4582

i just wish i could stand the taste of cottage cheese, such a handy way of getting more protein

poeticmakaveli

One of my best friends is a personal trainer who is in amazing shape,so much that he's been contacted by numerous companies to promote their business on his social pages!

I'm 6'1 in bare feet and 13 stone naked and he has me on a strict count your macros diet, I'm pretty muscled up top but developed a small bit of tummy fat so my numbers to hit each day are 54g fat, 203 carbs and a whopping 270g protein which I'm hitting with chicken,tuna,etc!
I guess you should contact someone who knows their stuff and I think height,weight,age,aim is all took into consideration!

guile4582

poeticmakaveli wrote: »

One of my best friends is a personal trainer who is in amazing shape,so much that he's been contacted by numerous companies to promote their business on his social pages!

I'm 6'1 in bare feet and 13 stone naked and he has me on a strict count your macros diet, I'm pretty muscled up top but developed a small bit of tummy fat so my numbers to hit each day are 54g fat, 203 carbs and a whopping 270g protein which I'm hitting with chicken,tuna,etc!
I guess you should contact someone who knows their stuff and I think height,weight,age,aim is all took into consideration!

how do you calculate everything?

Blacktie.

guile4582 wrote:

how do you calculate everything?

Use myfitnespal

Grays Sports Almanac

poeticmakaveli wrote: »

One of my best friends is a personal trainer who is in amazing shape,so much that he's been contacted by numerous companies to promote their business on his social pages!

I'm 6'1 in bare feet and 13 stone naked and he has me on a strict count your macros diet, I'm pretty muscled up top but developed a small bit of tummy fat so my numbers to hit each day are 54g fat, 203 carbs and a whopping 270g protein which I'm hitting with chicken,tuna,etc!
I guess you should contact someone who knows their stuff and I think height,weight,age,aim is all took into consideration!

Interesting.

Is it a standard 3 day split routine with some cardio thrown in? Just curious.

evo2000

poeticmakaveli wrote: »

One of my best friends is a personal trainer who is in amazing shape,so much that he's been contacted by numerous companies to promote their business on his social pages!

I'm 6'1 in bare feet and 13 stone naked and he has me on a strict count your macros diet, I'm pretty muscled up top but developed a small bit of tummy fat so my numbers to hit each day are 54g fat, 203 carbs and a whopping 270g protein which I'm hitting with chicken,tuna,etc!
I guess you should contact someone who knows their stuff and I think height,weight,age,aim is all took into consideration!

Why 270g tho?

Mellor

poeticmakaveli wrote: »

One of my best friends is a personal trainer who is in amazing shape,so much that he's been contacted by numerous companies to promote their business on his social pages!

I'm 6'1 in bare feet and 13 stone naked and he has me on a strict count your macros diet, I'm pretty muscled up top but developed a small bit of tummy fat so my numbers to hit each day are 54g fat, 203 carbs and a whopping 270g protein which I'm hitting with chicken,tuna,etc!
I guess you should contact someone who knows their stuff and I think height,weight,age,aim is all took into consideration!

You are eating a deficit though so a lot of that protein is going to be used as energy. If you dropped protein to 200g, and increased fat and carbs by equal cals, then your results would be essentially the same imo.

evo2000 wrote: »

Why 270g tho?

Maybe it's 1.5g per lb (BW), or 45% of cals.
Possibly both if all macros are based on weight.