Protein

MSGSM

Just wondering how much I should be taking and how anyone on a high amount of protein hit their daily goals.

I'm mid 20's, male and roughly 77kgs. ATM im on roughly 2800 kcals a day and I had been aiming for 170g of protein a day which I find can be tough to hit.

Do I need 170g and how do people on high protein plans get hit their target?

Thanks

the baby bull elephant

Are you looking to gain, maintain or lose weight?

Seems the current recommended minimum is a gram/0.8lbs of bodyweight. So your minimum would be around 136g a day. It's no real harm to be hitting higher if its in your calorie goals especially if your trying to lose weight. But I don't think anything higher than that is really proven to have much of an effect.

EDIT: Actually this is very comprehensive: https://examine.com/nutrition/how-much-protein-do-you-need/

Alf Veedersane

0.8g/lb bodyweight is the upper end of what you'd need. Good article on it here.

https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

So yeah, 135g certainly wouldn't see you short-changing yourself in protein terms

ETA context also important as asked by TBE but I don't think 0.8g/lb is the minimum/bottom of the range

somesoldiers

my breakfast

2 turkey burgers (50gms)
3 Eggs scrambled (40gms)
Few slices of Turkey mixed in (20-30gms)
couple of scallions

gobble gobble

italodisco

As someone who was a competitive bodybuilder i will weigh in with an opinion.

Assuming diet, recovery and sleep were in order then 2grams per kilo bodyweight would have been my average daily. During a cut pre contest it would have increased to 3 grams due to the drop in carbs and the issue of trying minimising muscle mass loss which is inevitable during a cut.

This was durring my time as a 'natural' competitor.

Then during my anabolic usage days i was hitting 300 grams a day, more carbs due to the use of insulin, then during a cut adding 300mg testosterone proprionate per week/ 800mg masteron prop per week/200mg tren ace per week/8iu HGH daily
Along with lasix.

You have to find what works for you as an individual. You wont find out in a few months, its takes time and patience as a natural lifter. Just like generic training routines, some lads grow like weeds on the traditional 5 day bodypart split where as others need to hit each group twice a week.

Heres an example of my old diet during my natural days

Breakfast
9 egg whites plus 1 full egg
2 slice wholemeal toast
Spinach

11am break
50 grams rolled oats with blueberry and walnuts added to a protein shake (40 grams) the night before (overnight oats)

2pm lunch
Brown rice
Broccoli or spinach or brussel sprouts
Either grilled chicken /tuna/ low fat beef mince (50gram protein target)
Some avocado

Pre workout 4.30pm
Protein shake(20 grams) with maltodextrin and a banana
3gram creatine
6mg beta alanine

Intra workout
5.15pm
10 grams of bcaa

Post workout
Banana

Dinner
What ever was cooked (exluding the tasty extras like chips / onion rings etc) but i never managed to eat morw than half.

An awful lot of absolute monster number 2's throughout the day along with flatulence.

I also took 30 mg zinc with added copper, a **** ton of fish oils, celery seed, circumin, joint health complex.

italodisco

somesoldiers wrote: »

my breakfast

2 turkey burgers (50gms)
3 Eggs scrambled (40gms)
Few slices of Turkey mixed in (20-30gms)
couple of scallions

gobble gobble

You need to add a carb source

MSGSM

italodisco wrote:

Then during my anabolic usage days i was hitting 300 grams a day, more carbs due to the use of insulin, then during a cut adding 300mg testosterone proprionate per week/ 800mg masteron prop per week/200mg tren ace per week/8iu HGH daily Along with lasix.

300g of protein a day? F**k im sick thinking about it.

MSGSM

Thanks for the input folks.

italodisco

MSGSM wrote: »

300g of protein a day? F**k im sick thinking about it.

half your day on the toilet trying to go but nothing coming out lol

Bloat and distension

If you can get in 150 grams a day, eat enough carbs and some healthy fats and sleep like a champ you'll see a difference.

Also never neglect the principles of progressive overload, whether its adding an extra kilo to an exercise next week or an extra rep, progressive overload is key.

Alook at progressive overload, rest pause, time under tension etc

Do not try and go to the absolute max on every set.

Look after your central nervous system

And most importantly enjoy training, enjoy the stress release, the endorphins. Get pleasure from telling the lads you cant head out tonight as you're nackered from training

Mellor

italodisco wrote: »

Then during my anabolic usage days i was hitting 300 grams a day, more carbs due to the use of insulin, then during a cut adding 300mg testosterone proprionate per week/ 800mg masteron prop per week/200mg tren ace per week/8iu HGH daily
Along with lasix.

300g sounds like a lot but relative to your total intake Id probably not much.
What was your total calories intake during these days?

italodisco

Mellor wrote: »

300g sounds like a lot but relative to your total intake Id probably not much.
What was your total calories intake during these days?

Macros split around 45/35/20, taking in close to 4,500 calories a day.

Taking into account i was using anabolics, insulin and hgh, training 5 to 6 day per week and i added in a lot of hiit style cardio due to getting some side effects from the steroids (high bp/ high hct).

I trained typically :
Monday Upper
Tuesday lower
Wednesday off
Thursday shoulders and calfs
Friday back bicep lats
Saturday chest tricep

Seems alot but I only did 2 exercises each for back shoulder lats chest on monday (6 to 8 rep range), last set always rest pause.
Tuesday front squat, straight leg deads, walking barbell lunge, leg press, sissy squat, calfe raise and an arse exercise

I also had the freedom to sleep alot. I'd be in bed at 9pm, asleep by 9.30pm, up at 8am. I'd listwn to a cassette tape of sounds of nature and wow it knocked me out every night Now i have young kids and 5 hours sleep is a luxury lol

I often slept 14 hours a night on weekends.

I think the golden sleep played a major factor.

Mr. CooL ICE

italodisco wrote: »

an arse exercise

:pac:

italodisco

Mark Rippetoe wrote: »

:pac:

I should add that it wasnt an exercise involving lube or a prosthetic fist :pac:

DM1292

MSGSM wrote: »

Just wondering how much I should be taking and how anyone on a high amount of protein hit their daily goals.

I'm mid 20's, male and roughly 77kgs. ATM im on roughly 2800 kcals a day and I had been aiming for 170g of protein a day which I find can be tough to hit.

Do I need 170g and how do people on high protein plans get hit their target?

Thanks

Depends on goals. Chicken breast is amazing for reaching your protein intake. I tend to take in 2-3 scoops at 25g each per day. This really depends on how it's hitting my macros. Eggs are decent, almonds and Veg. Plain chicken breast can also be boring so I normally put it on a wrap which has a decent amount of carbs. Tastes okay.

Gael23

Have also been instructed to eat 165g a day and no idea how to eat that much.
Don’t want to give myself piles from straining on the toilet either.

Minime2.5

italodisco wrote: »

As someone who was a competitive bodybuilder i will weigh in with an opinion.

Assuming diet, recovery and sleep were in order then 2grams per kilo bodyweight would have been my average daily. During a cut pre contest it would have increased to 3 grams due to the drop in carbs and the issue of trying minimising muscle mass loss which is inevitable during a cut.

This was durring my time as a 'natural' competitor.

Then during my anabolic usage days i was hitting 300 grams a day, more carbs due to the use of insulin, then during a cut adding 300mg testosterone proprionate per week/ 800mg masteron prop per week/200mg tren ace per week/8iu HGH daily
Along with lasix.

You have to find what works for you as an individual. You wont find out in a few months, its takes time and patience as a natural lifter. Just like generic training routines, some lads grow like weeds on the traditional 5 day bodypart split where as others need to hit each group twice a week.

Heres an example of my old diet during my natural days

Breakfast
9 egg whites plus 1 full egg
2 slice wholemeal toast
Spinach

11am break
50 grams rolled oats with blueberry and walnuts added to a protein shake (40 grams) the night before (overnight oats)

2pm lunch
Brown rice
Broccoli or spinach or brussel sprouts
Either grilled chicken /tuna/ low fat beef mince (50gram protein target)
Some avocado

Pre workout 4.30pm
Protein shake(20 grams) with maltodextrin and a banana
3gram creatine
6mg beta alanine

Intra workout
5.15pm
10 grams of bcaa

Post workout
Banana

Dinner
What ever was cooked (exluding the tasty extras like chips / onion rings etc) but i never managed to eat morw than half.

An awful lot of absolute monster number 2's throughout the day along with flatulence.

I also took 30 mg zinc with added copper, a **** ton of fish oils, celery seed, circumin, joint health complex.

The old school 6 small meal a day mega dosing protein body building diet has pretty much been dis proven by the fitness media . You don't need to follow a diet like that to get in shape and you wont lose muscle if you don't eat 6 small meals a day. Intermittent fasting routines have shown that you can build muscle and lose fat on 1 or 2 big meals a day. You just have to make sure you eat adequate protein and if you are trying to gain muscle you have your calories in a slight surplus. I don't like the word bulking either. Natural lifters have a limited capacity for gaining muscle so only a slight surplus is needed. Bulking implies going hogwild over maintenance which is unnecessary and will only lead to unnecessary fat gain

Gael23

Does excessive protein cause issues with constipation?

Minime2.5

Gael23 wrote: »

Does excessive protein cause issues with constipation?

It wont if eat enough fruit veg and good carbs

bladespin

Gael23 wrote: »

Does excessive protein cause issues with constipation?

Never found that to be the case though farting issues (ie lots) may be a thing.