Protein question

[upandcomer]

I know this isnt a steroid question but you all are the best people I can think of to answer it. I'm 6'3 210 athletic but not cut build. I'm working out 6 days a week, cardio and weights and want to know how much protein I should consume today to help me add lean muscle. Thanks.

 

[Pahrump]

1-2 grams per lb of body weight.

 

[shamrock11]

if you want lean muscle 2-2.5 would be the range you should shoot for.

 

[Mr.X]

I know this isnt a steroid question but you all are the best people I can think of to answer it. I'm 6'3 210 athletic but not cut build. I'm working out 6 days a week, cardio and weights and want to know how much protein I should consume today to help me add lean muscle. Thanks.

If you know it's not a steroid question, why post it in the steroid forum?

Depending on your goals protein intake varies. When cutting you can run around 1g/lb., bulking 1.5-2g/lb.

 

[justinjones1963]

I am a very hard gainer - I need 275-350g per day and my current body weight is 200 lbs. Upping my protein intake was critical for gaining mass - If I knew what I know now back in the day I would have had fewer problems gaining lean muscle.

Make sure to eat your protein throughout the day - I have read a ton of reports on protein absorption and all of them vary on how much to eat in one setting but I've derived that as a bottom line you should have a continual intake of protein throughout the day - do not pack it all in one sitting.

I average 6-8 meals a day and I include between 25g-50g in each meal. I attempt to spread it out so I am averaging 50g of protein every 2 hours.

 

[pintoca]

I know this isnt a steroid question but you all are the best people I can think of to answer it. I'm 6'3 210 athletic but not cut build. I'm working out 6 days a week, cardio and weights and want to know how much protein I should consume today to help me add lean muscle. Thanks.

it entirely depends on your body type. WHat work for some might prove too much for you and be stored as fat. Cals are cals, regardless where they come from, eat too many per day and you are harming yourself, even if they are quality cals.

 

[fitricise]

When people start consuming too much protein (over 2.0 g/kg/d), the extra protein can become a stressful stimulus for the kidney. This is even more of a concern as we get older and our organs are less efficient and effective.

Very high levels of dietary protein have also been correlated with increased urinary calcium excretion. The loss of calcium through urine could potentially be harmful for bone turnover, with the added risk of osteoporosis. Finally, protein requires vitamin B6 in order to be metabolized and ultimately utilized in the body. Very high levels of dietary protein increase the requirement for this B vitamin.

We have seen in our lab that individuals undergoing endurance training increase their protein needs to about 1 to 1.2 g per kg per day, well above the RDA. In contrast, for subjects performing resistance exercises or weight lifting, the RDA for protein seems to be adequate. In resistance training, you are building up muscle and protein is used more efficiently.

http://www.thedoctorwillseeyounow.com/articles/nutrition/protein_2/

 

[BLACKDOOG]

400-500 grams daily.

I know this isnt a steroid question but you all are the best people I can think of to answer it. I'm 6'3 210 athletic but not cut build. I'm working out 6 days a week, cardio and weights and want to know how much protein I should consume today to help me add lean muscle. Thanks.

 

[Lifterforlife]

it entirely depends on your body type. WHat work for some might prove too much for you and be stored as fat. Cals are cals, regardless where they come from, eat too many per day and you are harming yourself, even if they are quality cals.

Ahhhh, nice to hear someone with some good karma saying this! Maybe folks will listen to you. You have a good rep here.