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RESEARCHSARMSUGFREAKeudomestic
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protein/results question...

njlw226

New member
i was wondering if lack of enough protein might contribute to my lack of results and fluctating strength. after calculating, im usually getting usually 50-100 grams of protein a day. im 185 pounds, 5-11 and im trying to lose body fat while maintaining as much muscle as i can. do i need to make sure i start taking in around 200 grams? im wondering if me getting on average about 70 grams a day might be bad. thanks.
 
well the rest of my diet used to be totally horrible. i ate about 4 packs of ramen a day. basically here is my typical day as of now..

breakfast - 2 packs of quaker oatmeal - strawberries and cream

lunch 2 turkey sanwiches on wheat bread with american cheese

before my workout a 20g protein shake

after workout a can of tuna

mid day an apple

at night either some burgers or eggs.

thats about it, besides lots of water.

about a month ago it was ramen and mcdonalds. ive cut down big on carbs and fat but i still think im not getting enough of protein.
 
Most people here comsume 50 - 100g of protein in one meal.


Take your body weight and multiply it by 12 (185 x 12 = 2220) and that is your daily total cals for maintenance. Meaning that if you did not nothing but lay on your ass all day and ate that amount of calories, you would not gain or loose any weight.

Figure out what your nutritional goals are and determine the percentages of each macro you want to take in. The most common one is the 40/30/30, 40% of cals from protein, 30% from fat and 30% from carbs. If you did this ration, then you would multiply 2220 by .4 and get 888, this is the amount of calories that you should get from protein daily. Protein has 4 cals per gram, so divide 888 by 4 and you get 222, this is how many grams of protein to take in (on the 40/30/30).

BTW
1g protein = 4 cals
1g carb = 4 cals
1g fat = 9 cals

Keep reading, determine what your goals are and then calculate your macros. That should tell you how much protein you should be consuming daily.

IMO
100g is way too little for muscle building\maintenance.

Good luck
 
if youre doing heavy weight training several times a week you should really take in a gram of protein per pound of bodyweight. Use whey post workout and get the rest of your protein from meat and poultry and you should be straight.
 
It is as if you were driving a Viper but you don't put enough gas in it

You won't go far away....
 
well, I use two matrix. Enough carbs to keep you fueled for the day and enough fat and protein to make you grow. The protein should be 2g per lbs of body weight. That protein rate is pretty steep though, so aim for 1 and then 1.5 to ease into it.
 
Synpax said:
well, I use two matrix. Enough carbs to keep you fueled for the day and enough fat and protein to make you grow. The protein should be 2g per lbs of body weight. That protein rate is pretty steep though, so aim for 1 and then 1.5 to ease into it.

There is no way your body is going to use 2 grams of protein per lb of bodyweight unless you are on a cycle.
 
I think 0.8 to 1.0 grams of protein per pound is fine, I think you should shoot for 150- 200 grams of protein per day, at the least get 100 grams per day.
 
I'm definately not an expert, so everyone feel free to correct me.

Personally, I'd drop the packs of oatmeal and replace them with the normal stuff out of the big cans (sweeten with Splenda, etc).

I would also drop the apple, or switch it over to your post-workout meal. I see where you are going with your diet and it isn't that bad at all IMO as far as your macros are concerned, its just your choice of foods.

Definately DROP THE RAMEN! Bro, that stuff is horrible for just about any diet, especially a cutting diet. I like your last meal of the day. Eggs are awesome. About the only other thing you might want to slip in there as another option is some turkey.

Here's what I would do:
breakfast - 1 cup of Whole Oats sweetened with either splenda or maybe even a butter substitute and a small protein shake

lunch 2 turkey sanwiches on stoneground wheat (usually 9g/carbs or so per slice) and 1 slice of American Cheese per sandwhich. Mustard, lettuce, etc. is cool but I'd watch the mayo.

swap the protein shake to post workout and can of tuna (depending on intensity)

at night either some burgers or eggs.

Water good!!!

Personally, I think that protein shakes are one of the easiest and cheapest ways to boost protein consumption. If you are happy with your meals (for the most part) just find a way to cram in another shake or 2. When you get a glass of water, just mix in a scoop of whey and have at it.
 
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