How much protein roughly to build muscle ?

Deer

I'm trying everything I can to build up the muscle in my lower back. I am supposed to exercise it every single day by doing deadlift, goblet squats, Turkish getups and a few other mobility exercises.

I need to clean up my diet anyway as it has gone very bad. Wondering how much percentage protein is needed to build up muscle and I can work from there on myfitnesspal and hopefully along with the exercise will help sort me out ?

Thanks.

P's tried a search but its a bit vague - protein in a nutrition forum

Tigger

Deer wrote: »

I'm trying everything I can to build up the muscle in my lower back. I am supposed to exercise it every single day by doing deadlift, goblet squats, Turkish getups and a few other mobility exercises.

I need to clean up my diet anyway as it has gone very bad. Wondering how much percentage protein is needed to build up muscle and I can work from there on myfitnesspal and hopefully along with the exercise will help sort me out ?

Thanks.

P's tried a search but its a bit vague - protein in a nutrition forum

http://70sbig.com/blog/2011/10/protein/

Deer

Thank you very much

CWF

A gramme per pound of body weight is a good place to start.

Mellor

Deer wrote: »

I am supposed to exercise it every single day by doing deadlift, goblet squats, Turkish getups and a few other mobility exercises.

Was this what you were advised to do, or your own undertaking.
Training lower back everyday do not sound like a good idea

Deer

Consultant said the only thing will sort out the wasted muscles is a lot of resistance training. I go to a pt, one referred by consultant

Mellor

Deer wrote: »

Consultant said the only thing will sort out the wasted muscles is a lot of resistance training. I go to a pt, one referred by consultant

You need resistance training to grow muscles, but you also need rest to recover. It's generally believed that muscles grow during the rest/recovery phases. Not during the hour you spend at the gym.

Training lower back every day sound like a to much to me. Maybe there's extenuating circumstance that haven't been mentioned here.

Deer

M5 wrote:

, clearly fake, some genius figures

They are in pretty bad shape. The worst he had ever seen. Can't do rest day because they need to be fired up every day or something like that. Now the heaviest I lift is 20kg. I only do the get up to the elbow because I don't have the strength to go any further.

Last time I went to consultant he told me go get a cleaner and instead of doing housework to do the exercise twice a day. I haven't done that though - can't afford a cleaner !

That being said I do take sneaky rest days.

Ive just had a kidney infection for two weeks with two lots of antibiotics so my energy is low and I couldn't really exercise for a lot of that so I need to improve the diet and get the muscles stronger so I won't have this persistent back pain and be popping pain killers. There is improvement but it's really really slow .

(Sorry went on a ramble there )

krudmonkey

it's difficult to give decent general advice when it comes to nutrition and exercise as it very much depends on the individual, their circumstances and their goals.

because of this, research isn't very conclusive but if you're doing resistance training regularly you're better off getting in too much than risking being in deficit. Ballpark recommendation - 2g protein per kg body weight.

find to do mobility daily but if you're looking to strengthen your lower back I wouldn't advise deadlifting every day. Aim for 3x sessions a week. Focus on form and don't worry about pulling big weights.

Tar.Aldarion

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