How much protein do I really need?

[abrocketsfan]

Hi, I'm 19, 5'7", male, 139 lbs, and I'm in a bulking phase right now.

I'm taking in about 3700-3800 calories a day.

I'm taking in about 270-280 grams protein, 110 grams fat, and the rest is complex carbs and 2-3 fruits.

Is that too much protein.. I hear protein should be about 30% of the intake, but this total grams seems a bit much. Also, I'm hearing that I might just be pissing alot of it out (that's some really expensive piss)

so what are the total grams of protein, carbs, and fat I should really aaim for?

I'd like to get a good consensus feel so I know whre to go with this

thanks

 

[gymtime]

I beleive that the normal rule is 1.5gr of protein per 100lbs of bodyweight. But since you're bulking, 2gr/100lbs is probably ok, but I wouldn't go above that.

A typical high-protein diet will be a 40-30-30 split, so if you're only doing 30% protein, that won't be enough for you.

There is a ton of protein/diet info on this board. Might want to hit the search button and you'll find out all you need to know.

 

[abrocketsfan]

If I follow a 40 30 30 plan for a 3800 calorie diet, that comes out to be 380 grams of protein

If i follow the 2 grams per lb theory, it's 280 grams of protein

If i follow the 2 grams per lean lb, it's under 265 grams...

Then, there's people who say 1.5 per lb, so as you can see there's tons of conflicting theories...

That's the question...which one should I follow?

The reason I ask is cuz it's easier/cheaper to eat complex carbs for me than to go buy tons of chicken breasts and cottage cheese, etc.

 

[gymtime]

I know what you mean dude, there are a million different opinions on this. Best I can do is give you mine.

First of all, I gotta believe that 380 grams is way the hell too much. And the difference between 265-280? I think you're probably splitting hairs there. Try to stay in that range.

I also thinkg 3800 cals might be too high for you, even though you're bulking.

For now I'd wait and see what some of the other bros say. Hopefully BloodDrinker will reply. He's very knowlegeable on this stuff.

 

[blood_drinker]

Yeah he bulks but he also likes cardio and shootin hoops- so I had to tell him to up the cals.
1g of P per pound to many is sufficient. What is important during bulking , more than protein IMO, is carbs. I for one keep the protein at no more than 2g per pound. It seems to get me better results than 1g, especially coming from red meats - and I can eat less because of the added cals = less stomach cramps.

 

[abrocketsfan]

thanks for the responses

Yeah, I think i'll go with around 270 grams for now. What's surprising is that you are saying teh carbs are important because people are always downplaying the carbs here. Actually, I take about 400 grams or so of good carbs, so I guess I;m ok in that dept. as well.

 

[Onenameleft]

I don't think anyone downplays carbs when bulking. When you are bulking, especially if you are doing a lot of cardio, you have to keep your carbs way up so you stay at a calorie surpluss at all times. I agree with what the others said on the protein. 2Xbw is plenty even bulking.. At 139lbs, I wouldn't go above 280g/day.

 

[MarkFlC5]

If you are concerned about cost of protein try Tuna (in water of course). My protein comes from the following sources:

skinless drumsticks
Chicken Breasts
Tuna, Tuna and more Tuna
93% Lean Burgers
Skim Milk
Whey Protein powder
Egg whites

As far as how many grams, first off, I'll also assume you are not taking roids. This is important because as many on these borads alraedy know, ROIDS and other drugs will enhance Protein Sysnthesis, a whole different ball game.

With that said, I probably get about 140 gms of protein. I weigh 142. I put on muscle when I work out hard, regardlesss of how much protein I'm getting. In fact, there was a time when I was getting so much protein, I had chains coming out my ass. I soon discovered that there wasn't much of a difference - perhaps a placebo effect - but thats it. Now I don't have the density as some of the amateur bodybuilders but I dscovered long ago that I don't have the genetics either.

You could try 2 gms per 100 if you want to but IMO, difference between 1.5 and 2 gms per 100 is too insingificant. IMO, If your not packing on the muscle with 1.5 or even with 1 gm/100lb, its not the protein, its GENETICS.