What's the minimum protein intake?

[IronLion]

I agree that protein is overdone....but I do belive that as you get larger you aboility to process protein will increase...duh

50-30-20 is what is recommended for most athletes, I have a ffm of about 280-290 pounds so my bmr is around 4500 cals. I burn 2500 with training and activity everyday so 7000= 3500 from carbs/4 =875 grams carb, 7000*.3=2100/4 = 525 grams of protein, 7000 * .2=1400/9=156 grams fat

so on an average day (sometimes I go upwards of 9 or 10 thousand cals a day) my intake is 145-175 carbs per meal, 90-120 grams of protein per meal, and 26-40 grams of fat per meal

if everyone would do a simple analysis of what their actual needs are there would be no bickering just growing

 

[Legion Kreinak2]

This is all good stuff to hear. I definitely feel more secure knowing I don't need so much protein to make gains. I feel somewhat reborn. What a relief.

 

[gmanlax7]

YOU BETTER NOT GO SLACKING ON THE EATING

i eat a ton, but not as much as i would be eating if i was realy trying to

 

[Legion Kreinak2]

I shant, I shant. I'll force myself to down everything I can. Everything that's filled with useful calories, of course.

 

[louden_swain]

Legion my man. . . you are a smart person and it is neat to see someone really study training and how to eat properly with a strong focus.

Remember, keep everything simple. . . that it! Eat when you can and train no more than 1 hour.

In the meantime. . .keep your girl happy.

 

[Legion Kreinak2]

Yep. Hey, by the by, is it okay to maybe do some HIIT first to shed some fat off before I start bulking? I know I'll put on some minor fat when I bulk, and if I start bulking slightly learner, well - you know. I won't end up as big. Though, my girlie doesn't care because she thinks I look fine (weight wise) now, and is willing to support me whether I get thicker or whatever when I'm bulking. She's so great! It's funny, I care more than other people about my stomach. I hate being self-consious, but I know it has to be done, and I'm going to do it.

Just wondering if that would be a better idea, or should I just get the bulking underway now?

 

[Debaser]

I really want to see a study that justifies 1 g per pound of bodyweight. Until then, I'll rely on empyrical data.

I believe to maximize your gains, you should be getting 1.5-2 g per pound. DC stated he has witnessed countless trainees start gaining again because they started replacing carbs with protein grams. I follow his diet recommendations to a T because they work so well.

 

[bilat]

Most people may disagree with this statement, but. . . . .

protein is over-rated!!! Yes, an adequate protein intake is sufficient for muscle growth, but a lot of trainers forget that the human body can only consume and utilize a certain percent of protein each day.

I think if a person is interested in gaining weight, then it is essential for the trainer to consume a high number of carbs and increase to a moderate fat intake.

There are way too many trainers that have an extraordinary protein intake, but they fail to consume enough carbs.

Carbs are essential for growth and developing energy stores that are essential for heavy intense training sessions.

Here is how my diet is arranged:

60 percent carbs
20 percent protein
20 percent fat

Others are probably following this type of intake:

50 percent protein
25 percent fat
25 percent carbs

I heard a trainer the other day, state: "protein is the only thing I need to worry about". I thought, what a fool. . .this was coming from a guy that weighs 185lbs and hasn't grown in months. If he was serious about his training, he would be consuming a high carb diet.

If you are wanting to gain mass eat these following foods:

- rice
- potatoes
- breads
- oatmeal
- malt o meal
- cream of wheat
- grits
- pastas
- beans
- tortillas

These foods provide high quality complex carbs, not the junk carbs found in:

- cakes
- donuts
- brownies
- candy bars
- pastries

You see my point?? Think about carbs more than protein.

Do you stay lean while eating that many carbs? Some people's goals are different, they want to gain lean body mass..... others just want to gain as much muscle as possible without worrying too much about fat.

 

[casualbb]

High protein is pretty important, but the body DOES ADJUST to higher levels of protein. Everything's designed to promote homeostasis (keeping the body from changing.) So when you eat ungodly amounts of protein, the body comes to expect more protein and increases the protein turnover rate. This effect has been investigated, do a search for some articles on protein cycling to see that adaptation effect.

-casual

 

[Zander1983]

casual, you're looking mighty lean and ripped in your avatar. Post some full pics?