Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Protein...How Much Do You Need?

Caleb's Tree

Caleb's Tree

New member
How's everyone doing today?

I don't post much, but read here to learn what I can. Lately I have been trying to get my diet right to make sure I have at least some minimal standard of nutrition necessary to take advantage of my workouts.

I've done some reading on protein and get varying opinions about how much you really need to take in for weight lifting.

I lift 3-4 times a week, and my workouts are about 3 hours long. I do take whey protein, but am trying to get a handle on how much I should really take.

What I have seen recommended for my height and weight is 140 grams of protein a day.

I now weigh 204, have 13% body fat and am 6 feet tall. Haven't lost any muscle mass since I started working out again nearly 4 months ago, and it appears as though I've gained a bit of size in some places. I've lost about 25 lbs of ugly fat in 4 months, don't juice, and only take vitamins, MSM, Chondroitin, and Glucosomine, as well as Whey Protein.

So how much protein should I be taking a day?
 
Last edited:
highoutput30 said:
you shoudl be taking at least 2 grams of protien for every pound of Body weight.
Click to expand...

The general rule is 1g of protein for every lb of bodyweight.
 
the_alcatraz said:
The general rule is 1g of protein for every lb of bodyweight.
Click to expand...

LOL....First two posts, two conflicting results.

2gs of protein for every pound of body weight for me would mean 406 grams of protein.

1 g of protein for every pound of weight seems more doable and would only mean I would need 203 grams.

Also, too much protein can cause renal problems from what I've read. Getting the right advice on something as simple as protein intake can be a difficult task for someone. I've tried protein calculators, and they usually say somewhere between 128, to 140 grams of protein for a 203 pound man 6' tall.

I am sure if this thread gets enough responses that I can average it out to something more accurate, or reasonable.

Thanks so far for both or your responses.

I really want to get a handle on my diet and my nutritional needs so I can maximize the results of my workouts.
 
theblondebomber said:
neither is wronge(really).2 gm for bodybuilders and a minimum of 1gm per lb. of bw.go for 1.5 to be safe at a munimum.
Click to expand...

Damn... Do you guys have any problems eating that much protein?

How much of a % of protein are you getting from your supplements vs. your diet?

Seriously, I drink my shakes, but that seems like a lot of protein. Does anyone have any linkage to support their advice? That'd be helpful.

If I need more, I'll have to take more. I think by the end of this thread, I'll have a good handle on it.
 
Caleb's Tree said:
LOL....First two posts, two conflicting results.

2gs of protein for every pound of body weight for me would mean 406 grams of protein.

1 g of protein for every pound of weight seems more doable and would only mean I would need 203 grams.

Also, too much protein can cause renal problems from what I've read. Getting the right advice on something as simple as protein intake can be a difficult task for someone. I've tried protein calculators, and they usually say somewhere between 128, to 140 grams of protein for a 203 pound man 6' tall.

I am sure if this thread gets enough responses that I can average it out to something more accurate, or reasonable.

Thanks so far for both or your responses.

I really want to get a handle on my diet and my nutritional needs so I can maximize the results of my workouts.
Click to expand...

Dude, it's 1 g or protein per lb of bodyweight. I'm sure. Unless you're on a mass cycle and you're bulking. Then people would consider 1.5g of protein / 1 lb of bodyweight.

Let me explain to you why. Realistically, any trainer will tell you your body can absorb 30g of protein max per sitting, i.e. a single meal. so if you're 200lbs, then you need 200g of protein a day. If you divide that by 30g, then you get a total nb. of 7 meals a day that you have to consume. If you needed 2 g of protein / 1 lb of bodyweight, then a 200lb man will have to consume 14 meals a day. Can you guess how many meals a 250lb man will have to consume?

That's why it's 1g or protein for each 1 lb of bodyweight.
 
Welcome to Elite bro. You should take in 1.5 to 2 grams of protien per pound of body weight if you are trying to build mass. You could probably maintain on a little less than that. It depends what your goals are. Also remeber everyone is different.

On a side note you posted this thread in the steriod discussion forum, and you should have posted it in the nutrition forum. Not trying to be rude, just trying to help. Keep eating and keep lifting.
 
79steeler said:
Welcome to Elite bro. You should take in 1.5 to 2 grams of protien per pound of body weight if you are trying to build mass. You could probably maintain on a little less than that. It depends what your goals are. Also remeber everyone is different.

On a side note you posted this thread in the steriod discussion forum, and you should have posted it in the nutrition forum. Not trying to be rude, just trying to help. Keep eating and keep lifting.
Click to expand...

Sorry about that. I am at work, and did browse through the different forums, but got a bit busy and didn't see the nutrition forum. I was actually looking for that. If the Mods could move it there, I'd have no problems with it.

So far I am hearing that I need at least 1 g per body weight minimally for maintenance, 1.5 to 2.0 gs for mass.
 
It isn't so much the amount as having protein readily available at all times. Some protein is also more absorbable than others . Check out BIG BLAST which has serum plasma protein -- the most "useable" protein available.
 
Caleb's Tree said:
Sorry about that. I am at work, and did browse through the different forums, but got a bit busy and didn't see the nutrition forum. I was actually looking for that. If the Mods could move it there, I'd have no problems with it.

So far I am hearing that I need at least 1 g per body weight minimally for maintenance, 1.5 to 2.0 gs for mass.
Click to expand...

Just try to make sure most of your protein comes from real food!
 
Caleb's Tree said:
Damn... Do you guys have any problems eating that much protein?

How much of a % of protein are you getting from your supplements vs. your diet?

Seriously, I drink my shakes, but that seems like a lot of protein. Does anyone have any linkage to support their advice? That'd be helpful.

If I need more, I'll have to take more. I think by the end of this thread, I'll have a good handle on it.
Click to expand...
I drink aprox.180gm. a day.the ols school rule was you can utilize more than 25-30 gr. at a sitting.everyone i know who competes drinks 60 gm and a time.
 
halfcenturian said:
I think it's 2g, bro. 200lbs = 400g protein.
Click to expand...

Well, fitness instructors say 1g or protein per 1 lb of bodyweight.

I know bodybuilders would consume more than that. I have 400g+ protein a day.

At a local gym, I had applied for a fitness instructor job and one of the questions was how much protein should one consume per day. I answer 2g/lb of body weight. The correct answer was 1g of protein / 1 lb of bodyweight. I argued that after I got the results, but they were certain of the correct answer.
 
perryscoon said:
Hi, you should always consume 2g of protein per lb of body weight on cycle.
Click to expand...

everone is different, we need to account for age, BMR,diet-too much to go into detail.
So lets just say.................................................
vvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvvv


Thats the amount that works for me!
RADAR
 
Honestly,

This guy is NATTY, if you are trying to seriously put on some decent size, you should shoot for 1.5g of protein per LB of body weight. 1g per lb on a non-workout day is probably fine to maintain.

Basically, you should get at LEAST half of your protein from REAL FOOD, MINIMUM. You are obviously going to get AT LEAST 60g protein post-workout from shakes normally and the average person needs some more "supplemented" protein in their day due to work, school, and scheduling.

Bottom line, make sure each meal you have has 35g+ protein if eating 6 meals per day and you shouldnt have any issues.

When i doubt, EAT MORE PROTEIN lol...If you feel like you havent had enough and its getting late, down a shake, eat some NATTY PB, grill up a chicken breast.

I used to think 250g-300g protein per day was hard, then if you go back and look at it, its not! You can always ADD an extra shake or some INSTONE Protein Pudding somewhere in the day.

-Legacy
 
Whenever anybody comes on and says REAL FOOD, it's almost like saying BREATH REAL AIR. Of course, the majority must come from food but (SOME) protein supps add a more absorbable form of protein in a lower caloric manner. That is a huge advantage to bodybuilders.

I think too many people have been turned off to protein supps because they're promoted as some anabolic concoction. They're just food, but a high quality food.
 
the_alcatraz said:
Dude, it's 1 g or protein per lb of bodyweight. I'm sure. Unless you're on a mass cycle and you're bulking. Then people would consider 1.5g of protein / 1 lb of bodyweight.

Let me explain to you why. Realistically, any trainer will tell you your body can absorb 30g of protein max per sitting, i.e. a single meal. so if you're 200lbs, then you need 200g of protein a day. If you divide that by 30g, then you get a total nb. of 7 meals a day that you have to consume. If you needed 2 g of protein / 1 lb of bodyweight, then a 200lb man will have to consume 14 meals a day. Can you guess how many meals a 250lb man will have to consume?

That's why it's 1g or protein for each 1 lb of bodyweight.
Click to expand...

Sorry Bro no disrespect intended but I know you must be a PT or studying for it but I disagree with your answer. 1 g/lb is IMO the bare minimum for anyone other than a couch potato to consume to stay in a positive nitrogen balance but if you want to see gains in lean mass bump it up to at least 1.5 to 2g/lb. That's based on real life experience not something read in a book or a web site. That also means we are talking about a reasonably lean athlete as in 15% b/f or less. I am not saying that a newbie trainee in the gym who weighs 350 lb should be consuming 700g/day.

Also it is an old wives tale in athletics that the body can only absorb 30g of protein per meal. Studies with athletes has shown this to not be true. The body depending on it's metabolic state can absorb quite a bit more than that. Also individual differences comes into play but my experience for hard training athletes is at least 60g or more per meal is possible.

The renal problems that the original poster sites from a high protein diet were based on one flawed study involving people with renal disease and yes if you have kidney problems consult with a doctor preferable one that is a sports medicine specialist before embarking on a high protein diet. Otherwise there should be no problems unless you don't drink enough water.
 
IronmanLV said:
Sorry Bro no disrespect intended but I know you must be a PT or studying for it but I disagree with your answer. 1 g/lb is IMO the bare minimum for anyone other than a couch potato to consume to stay in a positive nitrogen balance but if you want to see gains in lean mass bump it up to at least 1.5 to 2g/lb. That's based on real life experience not something read in a book or a web site. That also means we are talking about a reasonably lean athlete as in 15% b/f or less. I am not saying that a newbie trainee in the gym who weighs 350 lb should be consuming 700g/day.

Also it is an old wives tale in athletics that the body can only absorb 30g of protein per meal. Studies with athletes has shown this to not be true. The body depending on it's metabolic state can absorb quite a bit more than that. Also individual differences comes into play but my experience for hard training athletes is at least 60g or more per meal is possible.

The renal problems that the original poster sites from a high protein diet were based on one flawed study involving people with renal disease and yes if you have kidney problems consult with a doctor preferable one that is a sports medicine specialist before embarking on a high protein diet. Otherwise there should be no problems unless you don't drink enough water.
Click to expand...

If you would read my post again, you would realise that I got this question wrong since I answered 2g of protein per lb of bodyweight. I eat more than that. However, your body cannot consume 60 g of protein per one sitting. You are misinformed.
 
DJLegacy2k1 said:
Ive always used the "60g max" as a basic guideline.

-Legacy
Click to expand...

Then I must be doing something wrong, because I'm pretty sure I don't get that much protein absorbed per sitting.
 
Well keep in mind, I DO NOT eat 60g per sitting!

After workouts 60g protein easy. My average meal is 35-50g protein, depending on what time of day. I eat lots of fiberous veggies, drink lots of water, and I have no problems "in the bathroom".

Is it all being used, I dont know, but I know it doesnt seem to be causing and problems either.

-Legacy
 
the_alcatraz said:
If you would read my post again, you would realise that I got this question wrong since I answered 2g of protein per lb of bodyweight. I eat more than that. However, your body cannot consume 60 g of protein per one sitting. You are misinformed.
Click to expand...

Well don't just take my word for it, read Chemical Muscle Enhancement by Author Rae. You may just learn a thing or 2 about protein absorption and a whole lot more. Its a very good read I highly recommend it. Also do a little research online for various studies on protein absorption and athletes. I think you may change your opinion.

Peace!
 
whatever amount of protein you eat per lb means lean body pounds. if you're 250lbs @ 25% bf you would have to calculate your lean body mass, which would be nowhere near 250g protein on the 1:1 ratio.
 
the_alcatraz said:
Then I must be doing something wrong, because I'm pretty sure I don't get that much protein absorbed per sitting.
Click to expand...


I am curious, how do YOU measure - the amount of protein YOUR body has absorbed in any particular sitting or event; is there some real-life measurable way to determine how much protein you've taken in your body is actually absorbing??? Curious.
 
if you are 200 lbs the most you need is 300g/day. like someone said before you need to have it readily available throughtout the whole day. the body can only process so much protein, then guess what, what you dont use gets stored as fat. even pros who are 300lbs do not consume more than 4-500 at the very very most. 1-1.5 is fine.
 
Its not stored as fat 100% unless youre eating a calorie surplus. Most likely it puts you in the "bathroom" a little bit more :-)

-Legacy
 
the amount of protein a person needs depends on what their personal goals are. someone walking into a gym and wanting to lose bodyfat and gain muscle, 1 gram of protein per lb. of bodyweight. an athlete who burns alot of calories,runners,martial arts, various sports, bodybuilders, especially hard gainers or fast metabolisms should take in 1.5 - 2 grams of protein per bodyweight. the average amount of protein most athletes can absorb 50 grams per meal. the only way i know how to take in that much per day is SUPPLEMENTS.
 
motiondo said:
I am curious, how do YOU measure - the amount of protein YOUR body has absorbed in any particular sitting or event; is there some real-life measurable way to determine how much protein you've taken in your body is actually absorbing??? Curious.
Click to expand...

I have organized diets for myself with a 30g max per meal and 50g max per meal. Didn't make that big of a difference to me in terms of lean mass gains. The only thing that really made a big diff. for me is when I changed my ratios from 40:30:30 to 50:20:30 (carbs: proteins: fats)
 
DJLegacy2k1 said:
Honestly,

This guy is NATTY, if you are trying to seriously put on some decent size, you should shoot for 1.5g of protein per LB of body weight. 1g per lb on a non-workout day is probably fine to maintain.

Basically, you should get at LEAST half of your protein from REAL FOOD, MINIMUM. You are obviously going to get AT LEAST 60g protein post-workout from shakes normally and the average person needs some more "supplemented" protein in their day due to work, school, and scheduling.

Bottom line, make sure each meal you have has 35g+ protein if eating 6 meals per day and you shouldnt have any issues.

When i doubt, EAT MORE PROTEIN lol...If you feel like you havent had enough and its getting late, down a shake, eat some NATTY PB, grill up a chicken breast.

I used to think 250g-300g protein per day was hard, then if you go back and look at it, its not! You can always ADD an extra shake or some INSTONE Protein Pudding somewhere in the day.

-Legacy
Click to expand...

NSTONE Protein Puddings are the shit. Fast, easy, but expensive...

If you know a cheap way to buy them in bulk let me know please.
 
I get mine from Extreme Sports Nutrition...NOT CHEAP AT ALL when you compare it to SHAKES, but a hell of alot easier to take to work or grab on the go. 100 cals, 2 carbs, 20g protein! :-)

I order 2 or 3 cases at a time, FREE SHIPPING that way! Plus you feel like your eating something!

http://www.xsportsnutrition.com/instone-pudding.html

Thats where I get mine! SUPER FAST SHIPPING at least to me! 2 days at the most on my last two orders.

-Legacy
 
This could be debated forever. If I'm not mistaken, the average person can digest 25-30 grams per meal. Don't know how many hours this translated to between every meal. Rule of thumb for me, 50 grams at every meal, whether off or on.
 
Slyder190 said:
This could be debated forever. If I'm not mistaken, the average person can digest 25-30 grams per meal. Don't know how many hours this translated to between every meal. Rule of thumb for me, 50 grams at every meal, whether off or on.
Click to expand...

That's what I'm saying. A max of 30 grams of protein per meal.
 
For me getting in my bodyweight in protein 250 is more than enough. For guys that have a problem putting on size I would say 2grams per lb of bodyweight should be fine.
 
Anyone thats serious about BB'ing should take the guesswork out and know exactly how much protein they are consuming. Protein intake is prolly the single most important peice of the puzzle to BB'ing. For anabolics to exhibit any effectiveness, they need protein to work. They slow down the rate your body breaks down protein. I compete as a middleweight and i take in 400-500grams/day.
 
gautho said:
Anyone thats serious about BB'ing should take the guesswork out and know exactly how much protein they are consuming. Protein intake is prolly the single most important peice of the puzzle to BB'ing. For anabolics to exhibit any effectiveness, they need protein to work. They slow down the rate your body breaks down protein. I compete as a middleweight and i take in 400-500grams/day.
Click to expand...


I agree. Why worry about it? Just stick with 2g per lb of body weight and you're golden. I would say no less than 1.5g /lb for a bodybuilder trying to put on mass no matter what your stats are.
 
Slyder190 said:
This could be debated forever. If I'm not mistaken, the average person can digest 25-30 grams per meal. Don't know how many hours this translated to between every meal. Rule of thumb for me, 50 grams at every meal, whether off or on.
Click to expand...
why chance it?whats two extra scoops!
 
Nelson Montana said:
Whenever anybody comes on and says REAL FOOD, it's almost like saying BREATH REAL AIR. Of course, the majority must come from food but (SOME) protein supps add a more absorbable form of protein in a lower caloric manner. That is a huge advantage to bodybuilders.

I think too many people have been turned off to protein supps because they're promoted as some anabolic concoction. They're just food, but a high quality food.
Click to expand...


AMEN !
 
If your trying to gain weight eat as much as you can....crap out the unused grams but at least you know your maxing out!

I think the 1g per lb of bodyweight is for normal humans....most of us aren't normal!
 
I am currently consuming 2 - 2.25 grams per pound of bodyweight (not lbm, but bodyweight). This is working well for me. I'd say it depends on your goals and level you're at. Some people respond well from 1gram/lb., some don't.
 
ceo said:
I am currently consuming 2 - 2.25 grams per pound of bodyweight (not lbm, but bodyweight). This is working well for me. I'd say it depends on your goals and level you're at. Some people respond well from 1gram/lb., some don't.
Click to expand...

Short and sweet.
 
I would say it all depends on the person. Thier intensity, how freq they train , if they are trying to build or just shape themselves.

As for your 3 hour workouts? You are in the gym for 3 hours but let's be honest how long are you actually training for ? Are all 3-4 days a week in a row or spaced out every other day ? All this makes a big dif on how to space your meals and carb intakes through out your work out days and non work out days
 
You must log in or register to reply here.

Similar threads

Y
question on fats vs. carbs/protein?
Replies
7
Views
462
ceo
ceo
J
what type of chicken do you like?
Replies
6
Views
287
2Thick
2Thick
K
how many calories/protein should I target?
Replies
11
Views
2K
HermQ
HermQ
W
how do you use growth hormone for anti aging?
Replies
9
Views
62
chesty
chesty
T
what foods work well when you need quick carbs
Replies
7
Views
424
2Thick
2Thick
Top Bottom