Are we consuming too much protien?

[safety4lyfe]

I have a cousin who is one of the top dietitrions in the country. I asked her for some advice on my bulking diet...this is what she came up with. My stats are 19yr, 203lbs, and 6.05ft

Hi Safety4Lyfe! Sorry, I have been super busy at work, we're short a dietitian right now, so I've been doing the work of 2 dietitians for the past 3 months!

Ok, based on your weight, you need about 120-150 grams of protein per day, I wouldn't go for any higher than that because it is hard on your kidneys (and I'm a dietitian who specializes in kidneys!). New research is showing that as little as 0.5 grams of protein per pound is enough to support muscles during weight training. So what does 140 grams of protein look like? One serving of an animal meat (size of a deck of cards) is about 21 grams, I'm sure you could easily eat two of those at a meal (most chicken breasts that you buy at the store are closer to two decks of cards = 40 g protein). Keep in mind that it's not only meat that gives you protein. You get 8g from a cup of milk (you should be drinking at least 2-3 cups per day! = 24 g protein). If you eat cheese or yogurt, you get 4g of protein in a small serving. Bread and other grain products also contain 1-5 grams of protein per serving.
So:
1 large chicken breast = 40 g protein
serving of pasta = 5 g
3 cups of milk = 24 g
1 can of tuna = 30 g
4 slices of bread = 8 g
1 oz cheese (not processed!) and 4 crackers = 6 g
1 small container of yogurt = 4 g
bowl of cereal = 4 grams
1 piece of toast with peanut butter = 6 g
Total protein = 127 g
Based on your height/weight/age, your basal metabolic rate (the energy your body burns) is 3660 calories per day, this does not include any activity, so we multiply it by an activity factor of about 1.3-1.4 = 4600-4700 calories a day.
The weight gainer is a good idea, but watch out for the high amount of protein. I would suggest only using that weight gainer 3 times per week. You can make your own "weight gain" smoothie milk shakes at home, using juice (real juice, not "fruit cocktails" or "fruit drinks"), mixed with yogurt, milk and frozen berries.
Eggs are a good source of protein (6 g), but try not to have more than 3-4 per week, and definitely don't have them raw. If you want something to put in a smoothie, try Egg Beaters or Egg Creations (it's a liquid egg product, found in the dairy aisle), you can cook it or have it raw, and it has no cholesterol.
It's hard to get that many calories in a day, and you want to choose heart healthy foods.
Choose margarine, nuts, nut butters (peanut, almond and cashew butters are good, look for the all-natural ones), trail mix, whole wheat products (bread and pasta), and avocados are super high in calories and "heart healthy" fats.
Adding lots of olive oil, canola oil or safflower oil to your foods is a good way to get extra fat and calories (and good for your heart), you can even put a tablespoon of oil into the smoothies. Fruit is also a good source of calories (most fruits have about 100-130 calories per serving, and you should be getting about 5 servings of fruit per day AND 5 servings of vegetables per day...keep in mind that a serving is only a 1/2 cup so it's not as hard as you think to eat all those fruits and veggies!) You can even try "Boost" or "Ensure" dietary supplements drinks, they have a good calorierotein ratio, but they are a little pricey, so your best bet is to make your own smoothies.

Let me know if you need anything else!
Let me know when you start your cutting diet and I'll give you some tips. Those diets can dangerous (I had a friend who was a body builder who ended up in the hospital with dehyration from cutting too much carbs and not drinking enough). Remember that your brain needs 150 g of carbohydrate to THINK each day, not to mention what the rest of your body needs.

Good read. It seems like the majority of bros on here are leavin out too much carbs with their bulking and even cutting. She roughly told me my diet should consist of 50% carbs 30% protien and 20% fat. She also said 1-2g/lb of protien is way too much. What do you guys think?

 

[Sim882]

A 50/30/20 split will givce u in excess 1 gram per bodyweight while bulking anyway.

Until many elite bodybuilders claim success on 0.5 protein per pound, I would ignore ur cousin.

Also ur cousin makes some odd points
- I have never read the brain needs 150 g's of carbs per day. U don't go into ketosis on less than 150.
- Canola oil is not exactly a great fat, nor safflower, given that these have generally been overly processed. Safflower oil depending on the variety is too high in LA. I would not consume canola or safflower and instead use either fish, all cold pressed flax, olive, or macadamia oil. I wouldn't use margarine too (although avocado, and nut butters yes as she says)
- the 3-4 eggs per week recommendation seems out of date, given the studies showing no strong link between dietary and serum cholestoral
- do not use fruit juice, even on a cutter, as its just water, vitamin C, and fructose sugar.
- her bodybuilder friend in hospital probably was dehydrating for contest, and hence got sick. not an issue if ur not competing, and drink lots of water

 

[silverskyline]

A 50/30/20 split will givce u in excess 1 gram per bodyweight while bulking anyway.

Until many elite bodybuilders claim success on 0.5 protein per pound, I would ignore ur cousin.

Also ur cousin makes some odd points
- I have never read the brain needs 150 g's of carbs per day. U don't go into ketosis on less than 150.
- Canola oil is not exactly a great fat, nor safflower, given that these have generally been overly processed. Safflower oil depending on the variety is too high in LA. I would not consume canola or safflower and instead use either fish, all cold pressed flax, olive, or macadamia oil. I wouldn't use margarine too (although avocado, and nut butters yes as she says)
- the 3-4 eggs per week recommendation seems out of date, given the studies showing no strong link between dietary and serum cholestoral
- do not use fruit juice, even on a cutter, as its just water, vitamin C, and fructose sugar.
- her bodybuilder friend in hospital probably was dehydrating for contest, and hence got sick. not an issue if ur not competing, and drink lots of water

Could not have said it better my self, I was thinking the 50 30 20 was a functional ratio anyhow.

Not saying your cuz is not tryin to help or whatever, may disagree with some of her points (eg studies I have read suggested .50 grams per pound of body weight for an active to semi active adult), basically saying a weight lifter would use up that in a heart beat. Utalizing 1-2 grams per lbs for bbing is the only way to go in my oppinion if I don't use it which I prolly will because I utalize my carbs efficiently I'll just shit it out, my kidneys can take the process of nautral protein with out a problem trust me! If my kidneys couldnt process that mcuh solid natural protein than I have a more serious problem, how am I ever gonna process fat that is more than twice as dense.

Out of curiousity where does your cous work at? Cause one of the top dietitions in the country is a huge claim to fame I know quite a few specialists at the Mayo Clinic personally when I used to work in nutrition there.

IN ALL HONESTY I DIDNT HAVE ENOUGH TIME TO READ THE ENTIRE POST IT WAS LONG, BUT I'M STICKING TO WHAT MOST STUDIES I HAVE READ SAY AND WHAT MOST IF NOT ALL BB's HAVE DONE FOR RESULTS AND ARE STILL ALIVE AND KICKIN TODAY AT AGES 55 AND 60 OR MORE. MY THEORY IS STUDY AND READ EVERYTHING YOU CAN BUT WHEN YOU SEE WITH YOUR EYES IT WORKS DO IT.

 

[safety4lyfe]

The 50 30 20 split was just an example just off the top of her head. Seems liek you guys are bashing her pretty hard, heh. She is more into the heart and healthy part of dieting (ex. 3-4 eggs a week, no red meat) obviously im going to do that anyways. All im saying is shes gone to school for at least 4 or 5 years and had a top internship to become a dietrition. All I'm saying is shes done her time and obbviosuly knows what shes talking about.

You guys don't have to lay a big fudge dragon in your trausers for me just bringing up...just something to consider.

 

[get456]

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You guys don't have to lay a big fudge dragon in your trausers for me just bringing up...just something to consider.

are you 19 or 14, and GAY...?

you got several VERY good responses, especially on the elite diet board, so be thankful.

Listen to the guy who took the time to evaluate and offer small suggestions... he obviously knows what he was talking about and wasnt "laying a fudge dragon"...

 

[deathdroprob]

The 50 30 20 split was just an example just off the top of her head. Seems liek you guys are bashing her pretty hard, heh. She is more into the heart and healthy part of dieting (ex. 3-4 eggs a week, no red meat) obviously im going to do that anyways. All im saying is shes gone to school for at least 4 or 5 years and had a top internship to become a dietrition. All I'm saying is shes done her time and obbviosuly knows what shes talking about.

You guys don't have to lay a big fudge dragon in your trausers for me just bringing up...just something to consider.

She may have gone to school ad studied , but what most coasres etc teaching now ARENT gonna give you good results. Look at most personal trainers. Total bullshit. I dont have my certificate yet, but I honestly think Id get a fat person in shape or biuld a skinny kid up faster and better than they could.

Also alot of dietitions, are just as bad. Saying not to eat 2 hours before bed haveing carbs all through the day. What If Im cutting, Those cabrs through out the day arnt good. And no Food/Protein Before bed? Watch your msucles shrink.

Not trying to insult you or your cousin or imly all this to your cousin, she seems smart, but doesnt seem like she would have the proper knowledge for a BB dietition.

 

[Tweakle]

Dogma learned in school from studies on 65 year old women doesnt really translate to teenagers trying to build muscle.


All her advice is horrible btw

'no red meat' - Red meat is the single best thing a human trying to build muscle can eat. You need saturated fat and cholesterol to make hormones, see below.

'Eggs are a good source of protein (6 g), but try not to have more than 3-4 per week, and definitely don't have them raw' - nonsense, your body need dietry cholesterol to make testosterone. And even the 'top dieticians' who are 20 years behind the times are finally acknowledging that dietry cholesterol does not actually affect cholesterol levels in humans to any real degree.

'Fruit is also a good source of calories ' - fruit = sugar. Blueberries post WO and for breakfast are ok.


'drink plenty of milk' - no

'Choose margarine'? Research some and see how bad that stuff is for your body

'your brain needs 150 g of carbohydrate' nonsense, your body can convert protein to glucose. Keto diets make you feel like crap at first but the body adapts very fast.

'You can even try "Boost" or "Ensure" dietary supplements drinks' - those drinks are powdered milk, chemicals and LOTS of sugar. Total garbage and no-one should ever be drinking them.

1g protein per lb is the bare minimum.

 

[chazk]

Your sister said 140g to support muscles during weightraining.
thats fine and dandy if you just want to be a normal guy that weightrains

If you want to BUILD MUSCLE you need more then a normal person

Do what ever you want, I see guys all day in and out of the gym that eat normal they also look normal with a little muslce tone and thats about all.

she wants you to consume 4600- 4700 calories a day with 140grams or (560 calories) from protien so the rest is going to be 4100 calories from carbs and fat?
give me a break.
she wants 12% of your total calorie intake to be in protien and 87% in carbs and fat?
Have fun bloating into a giant ball of water and fat.

So much for her degree, she has no idea about sports nutrition.

She should stick to her day job of teaching fat people ,out of shape people and average joe's how to eat something other then big macs and fries.
Her advice is prob good for someone that is a burger king junkie or a lard ass
But not a bodybuilder ,But then most dietititions think someone 6'2 160lbs of bone and skin with abs is a great looking person..

also how is 140 grams of protien( 560 calories ) gonna fall into your 4700 calorie diet as 30% of the plan?

 

[deathdroprob]

Your sister said 140g to support muscles during weightraining.
thats fine and dandy if you just want to be a normal guy that weightrains

If you want to BUILD MUSCLE you need more then a normal person

Do what ever you want, I see guys all day in and out of the gym that eat normal they also look normal with a little muslce tone and thats about all.

she wants you to consume 4600- 4700 calories a day with 140grams or (560 calories) from protien so the rest is going to be 4100 calories from carbs and fat?
give me a break.
she wants 12% of your total calorie intake to be in protien and 87% in carbs and fat?
Have fun bloating into a giant ball of water and fat.

So much for her degree, she has no idea about sports nutrition.

She should stick to her day job of teaching fat people ,out of shape people and average joe's how to eat something other then big macs and fries.
Her advice is prob good for someone that is a burger king junkie or a lard ass
But not a bodybuilder ,But then most dietititions think someone 6'2 160lbs of bone and skin with abs is a great looking person..

also how is 140 grams of protien( 560 calories ) gonna fall into your 4700 calorie diet as 30% of the plan?

OH SNAP!!!

Couldnt have said it any better.
lol All those cals from carbs and Fat. Come on, even if they were complex carbs and those good fats youd still just become fat.

To build muscle you need alot of protein (duh), I dont know how many poeple come to me and say, why arent I getting bigger. One guy was 15 years old and about 6'3 and around 60 kgs. I asked him what his diet looked like, he said he ate HEAPS then he told me the diet.
Turns out his entire day would have been 2-3 meals for me, excluding protein Sources. At his age he should beable to put on lean msucles so unbeleivably quick, especially if he jumped straight into a Diet say like what Im on, he would become a stretch mark., much like I am nearly.

And I keep telling the same people, to eat more meat, eggs etc etc, but they dont, and they wonder why their skinny chicken legs wont grow.

 

[lacoste]

On a 4700 calorie a day diet, following a 50\30\20 carbs\protein\fat...Thats about 345 grams of protein. Its a contradiction to the 140 she's suggesting you ingest. Now lets say you were dieting and following that same ratio on 2600cals. That would be about 195 grams of protein. Which at 203 thats pretty close to the gram per pound that you hear everyone talking about. And when you bulk it ends up being closer to 1.5-2 grams per pound of protein. This is following the 50\30\20.