Need some help with protein
Movemoreguy22
Posts: 386 Member
Alright guys, I'm abit confused with protein I'm weight 140 pounds so I would need at least 140g of protein I guess but if I'm say eating 4000k surely I wouldn't need to need 30% protein that puts it's In high 200s grams of protein..
It's a waste ain't it as I just *kitten* it out cos I won't be using that
It's a waste ain't it as I just *kitten* it out cos I won't be using that
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Replies
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The others can correct me if I am wrong but you don't need that amount of Protein. I assume you are bulking/looking to gain weight. Reduce the % for protein from 30 to 20% and you will be fine. If you bulking, hitting your calorie amount is more important than being bang on with your macros.0
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So should that 10% split between carbs and fat or just carbs0
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Not 100% sure but I guess a split. When I was bulking I went with 50% carbs, 30% fat & 20% protein. Carbs are more important in a bulk anyway.0
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Using % is old, here is a better way to do it...
Eat a 0.8g - 1g of protein per 1lb bodyweight
Eat 0.4g of fat per 1lb of bodyweight
The rest of your calories are made up using carbs.
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EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.0 -
EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
All of this..
And no, you wouldn't need 200g of protein.. aim to get 140g at least.0 -
PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious0
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But I don't no how u guys keep your fat so low, I love red meat eggs and milk and it's well past say 56grams0
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I wouldn't worry too much about going over your fat if it's from eggs, milk and lean red meats. Just don't let it be an excuse to add pizzas and curries.
The nutritional benefits from eggs, milk and red meat make up for their higher fat content.
That said, it's carbs that provide your body with the energy to workout and recover from the gym, so focusing on higher carbs is generally recommended.0 -
EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.0 -
Wheelhouse15 wrote: »
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just seems like a hell of a lot of food.0 -
I wouldn't worry too much about going over your fat if it's from eggs, milk and lean red meats. Just don't let it be an excuse to add pizzas and curries.
The nutritional benefits from eggs, milk and red meat make up for their higher fat content.
That said, it's carbs that provide your body with the energy to workout and recover from the gym, so focusing on higher carbs is generally recommended.
Are you saying you cannot have pizzas and curries at all while bulking? While I wouldn't suggest having them every day, no harm in having them every now & again while bulking.0 -
Wheelhouse15 wrote: »
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just seems like a hell of a lot of food.
Well 4000 certainly is but it's easy to get very carb dense foods.;
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Wheelhouse15 wrote: »EG
140g protein = 560 calories
56g fat = 504 calories
So 4000-560-504= 2936 calories from carbs, which is 734g of carbs
That's far too many carbs.
If you really need to have 4000 calories, you'll have to up your fat.
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
I was similar to you @Wheelhouse15 in the amount of carbs I was having while on 4,000 a day and didn't have an issue.0 -
Wheelhouse15 wrote: »
Why? When I was eating over 4000 a day I was eating around 600 a day and never had an issue.
Just seems like a hell of a lot of food.
Yup.....it is. Some people require more calories than others......................
Anyone who is "bulking" shouldn't be concerned with macro splits....get adequate protein through nutritionally dense foods and fill in the rest with whatever gets you to your calorie goal.
Keep your caloric surplus between 250-350 calories over your TDEE daily to minimize fat gains.
1g / 1lb of total body weight is MORE than enough protein during a bulk to add muscle mass. For the average Joe, (1.2g - 1.6g/ kg of body weight is sufficient)
@garyggriffin - 1.6g/kg puts you at 100g/day.
I'm 172lbs / 78kg and aim for 120g /day and my LBM (lean body mass) has been slowly increasing.
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garyggriffin wrote: »But I don't no how u guys keep your fat so low, I love red meat eggs and milk and it's well past say 56grams
No need to ever say "keep (specific macro) low" on a bulk.
Hit your minimums on protein (.7g-1g/lb of BW -OR- 1-1.5g/lb of LBM) and fats (25-30% of calories). Fill the rest in with whatever macronutrients you want, so long as you're eating enough carbs. Applying the previous sentence to your diet means, your fats need to be equal to or greater than 25-30% of your diet not "limited to", and eat carbs.
Typically, for mass building, I would suggest you consume a minimum of 2g of carbs/lb of LBM. That falls within the range of what Lyle McDonald wrote about, here's the summary and chart:
Link to article: http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/
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protein should be about .65 to .85 grams per pound of body weight; fats are .45 grams, and fill in rest with carbs...0
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garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.0 -
sjohnson__1 wrote: »garyggriffin wrote: »But I don't no how u guys keep your fat so low, I love red meat eggs and milk and it's well past say 56grams
No need to ever say "keep (specific macro) low" on a bulk.
Hit your minimums on protein (.7g-1g/lb of BW -OR- 1-1.5g/lb of LBM) and fats (25-30% of calories). Fill the rest in with whatever macronutrients you want, so long as you're eating enough carbs. Applying the previous sentence to your diet means, your fats need to be equal to or greater than 25-30% of your diet not "limited to", and eat carbs.
Typically, for mass building, I would suggest you consume a minimum of 2g of carbs/lb of LBM. That falls within the range of what Lyle McDonald wrote about, here's the summary and chart:
Link to article: http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/
An endurance athlete with 160lbs of LBM is a big endurance athlete.
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garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg0 -
Wheelhouse15 wrote: »sjohnson__1 wrote: »garyggriffin wrote: »But I don't no how u guys keep your fat so low, I love red meat eggs and milk and it's well past say 56grams
No need to ever say "keep (specific macro) low" on a bulk.
Hit your minimums on protein (.7g-1g/lb of BW -OR- 1-1.5g/lb of LBM) and fats (25-30% of calories). Fill the rest in with whatever macronutrients you want, so long as you're eating enough carbs. Applying the previous sentence to your diet means, your fats need to be equal to or greater than 25-30% of your diet not "limited to", and eat carbs.
Typically, for mass building, I would suggest you consume a minimum of 2g of carbs/lb of LBM. That falls within the range of what Lyle McDonald wrote about, here's the summary and chart:
Link to article: http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/
An endurance athlete with 160lbs of LBM is a big endurance athlete.
Haha, touché. Though, I'm sure there are some taller endurance athletes out there with little bf, so 160 isn't too big. That said, I highlighted the bodybuilding range for a reason.0 -
garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....0 -
garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!
^^this ^^ it's the only way to know what those calories are doing for you......0 -
garyggriffin wrote: »garyggriffin wrote: »garyggriffin wrote: »PUCKA cheers guys that was just an example for 4000 just so I can understand it abit more... mfp says I need to eat 2936 I think it said but I'm sure I lost weight on that so just trying to get a feel with it again and start taking this serious
Glad to hear it was just an example. I'd say that's a little too high of an intake if you're weighing 140 lbs. Even if you're "extra active", you should only be maxing 3,500-3,600 tops while in a bulk to minimize fat gain. Because I would've definitely recommended that you aim to stick more to the side of “clean bulking” and focus on increasing your overall body weight at a slower, more gradual pace.
Remember, your body can only build a limited amount of lean muscle tissue in any given day no matter what you do.
The primary mistake that most people who follow a full blown “dirty bulking” approach make is the idea that if a smaller calorie surplus builds a certain amount of muscle, then a larger calorie surplus will automatically build more. Well, It just doesn’t work that way.
Well I'm eating bananas, protein shakes with milk, steaks and pasta, peanut butter sandwichs, oats, nuts, crumpet and eggs, chickens, lean ground beef (mince) rices etc etc.. tuna once a week problery.. and can't forget veg
Sounds like a solid meal plan to me.....stay the course and track your weight gains weekly.....adjust accordingly after about 6-8 weeks....
I'm my own worse enemy most of the times cos I don't log food into this, weekends is the worse for food
I was just about to say to be more consistent with logging your food, only 1 day actually logged over the past week or so doesn't let you know what calories are working for you or not. Start logging, be consistent, stick to a set amount of calories for a few weeks and then honestly gauge if these calories are helping you to reach your goals. Good luck!
I don't actually think I finished logging that day in haha..0 -
Logging food is the biggest eye opener. It's a bit of a pain to get started but it will help you nail your caloric needs and make sure you're eating enough to gain.0
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I'm on it...0
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garyggriffin wrote: »I'm on it...
Enjoy the gains!0
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