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    how much protein to consume to gain muscle

    Posts: 1,424 Member
    edited January 23 in Food and Nutrition
    I weight 218 lb im eating 200 gram protein a day wondering is it low or increase

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    • Posts: 1,788 Member
      Based on the sound research, many review papers have concluded 0.82g/lb is the upper limit at which protein intake benefits body composition (Phillips & Van Loon, 2011). This recommendation often includes a double 95% confidence level, meaning they took the highest mean intake at which benefits were still observed and then added two standard deviations to that level to make absolutely sure all possible benefits from additional protein intake are utilized.

      http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
    • Posts: 243 Member
      Too much you will probably damage your kidneys
    • Posts: 1,424 Member
      Based on the sound research, many review papers have concluded 0.82g/lb is the upper limit at which protein intake benefits body composition (Phillips & Van Loon, 2011). This recommendation often includes a double 95% confidence level, meaning they took the highest mean intake at which benefits were still observed and then added two standard deviations to that level to make absolutely sure all possible benefits from additional protein intake are utilized.

      http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

      so im eating enough i weigh 218 lb im eating 200 grams protein a day
    • Posts: 229 Member
      200 grams off protein is plenty providing your actually working out hard and using protein for the right use.
    • Posts: 294 Member
      Too much you will probably damage your kidneys

      Only if you have damaged kidneys to start with...

      http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/253/High_Protein_Diet_Myths.aspx
    • Posts: 365 Member
      If you are bodybuilding that should be enough. If you are just casually trying to build some muscle you really don't need that much.
    • Posts: 642 Member
      Too much you will probably damage your kidneys
      mostly myth... its like saying drinking too much water will kill you. while true, its not a concern unless you actively try and do it...
    • Posts: 802 Member
      There are various opinions among experts. Some recommend <1 gram per LB of bodyweight and others recommend up to 1.5 to 2 grams per LB. The most recommend dose I have read is 1 to 1.5 per gram of bodyweight
      Here is a good video on protein from Layne Norton.
      https://www.youtube.com/watch?v=mjmV8BlsJTQ&amp;list=PLEEE569A5A86E2E19
    • Posts: 203 Member
      The formula many body builders use is 1 gram per pound of lean body mass. To calculate this you need to know your body fat percentage.
    • Posts: 802 Member
      Protein is important to building muscle but if you are in a calorie deficit you will not gain muscle even if you have 1 gram or 2 grams of protein per LB of bw.
    • Posts: 1,155 Member
      The formula many body builders use is 1 gram per pound of lean body mass. To calculate this you need to know your body fat percentage.

      ^ This
    • Posts: 294 Member
      Protein is important to building muscle but if you are in a calorie deficit you will not gain muscle even if you have 1 gram or 2 grams of protein per LB of bw.
      This is what I am battling right now. I am getting the protein but doing all the calculations I need to get in about 3000 calories a day. I have upped the amount of carbs I was doing to help fuel the muscles and help them recover but I am having a hard time getting above 2500 calories a day because I feel absolutely stuffed.
    • Posts: 232
      There are various opinions among experts. Some recommend <1 gram per LB of bodyweight and others recommend up to 1.5 to 2 grams per LB. The most recommend dose I have read is 1 to 1.5 per gram of bodyweight
      Here is a good video on protein from Layne Norton.
      https://www.youtube.com/watch?v=mjmV8BlsJTQ&amp;list=PLEEE569A5A86E2E19

      This.

      inb4 damaged kidneys
    • Posts: 2,827 Member
      Ohhh, are you a bodybuilder? Maybe you should be in bb.com. Otherwise ALL texts say .8 per kilogram. There is no "lean body mass" in medical school, not one single text book. It's all in kilograms.
    • Posts: 802 Member
      show previous quotes
      This is what I am battling right now. I am getting the protein but doing all the calculations I need to get in about 3000 calories a day. I have upped the amount of carbs I was doing to help fuel the muscles and help them recover but I am having a hard time getting above 2500 calories a day because I feel absolutely stuffed.
      How much fat are you consuming?
    • Posts: 1,788 Member
      show previous quotes
      This is what I am battling right now. I am getting the protein but doing all the calculations I need to get in about 3000 calories a day. I have upped the amount of carbs I was doing to help fuel the muscles and help them recover but I am having a hard time getting above 2500 calories a day because I feel absolutely stuffed.

      Did you read the link I posted? It is from a bodybuilder.....
    • Posts: 802 Member
      show previous quotes

      Did you read the link I posted? It is from a bodybuilder.....
      I haven't yet.
    • Posts: 192 Member
      thanks for this forum!!!! i have been curious about this too!!!
    • Posts: 294 Member
      show previous quotes

      Did you read the link I posted? It is from a bodybuilder.....


      I went back and read the link. I try not to go over my weight in grams of Protein and it is close to the .82g/Lb mark in the link.
      Thanks for the link BTW. :smile: I appreciate any help.

      How much fat are you consuming?

      Actually quite a bit of fat. I am still doing low carb but I am not doing as low as I was. Before I kept it below 40 carbs a day now I have it up to 100 to 125. Fat is up near the same amount as protein.

      Just like today. I ate and was full all day. Even forced myself to eat more. Made it to 2500 calories but as I said earlier I need it to be near the 3000 calorie mark just to maintain my current weight. I could stop doing cardio so I am not burning so many calories during my work outs and just do weights only.
    • Posts: 802 Member
      show previous quotes


      I went back and read the link. I try not to go over my weight in grams of Protein and it is close to the .82g/Lb mark in the link.
      Thanks for the link BTW. :smile: I appreciate any help.

      show previous quotes

      Actually quite a bit of fat. I am still doing low carb but I am not doing as low as I was. Before I kept it below 40 carbs a day now I have it up to 100 to 125. Fat is up near the same amount as protein.

      Just like today. I ate and was full all day. Even forced myself to eat more. Made it to 2500 calories but as I said earlier I need it to be near the 3000 calorie mark just to maintain my current weight. I could stop doing cardio so I am not burning so many calories during my work outs and just do weights only.
      I think it's a lot of trial and error. You could to cut your fat to about .4 to .5 grams per body weight , keep the protein where it's at and the rest of your calories from carbs.
    • Posts: 1,861 Member
      Higher protein amounts are more important when cutting than bulking, as backwards as that sounds.
    • Posts: 129
      I like to follow .8-1.4 grams per pound of LEAN BODY MASS while cutting. 2G when Bulking.
    • Posts: 2,780 Member
      Are you eating above your TDEE?
    • Posts: 1,424 Member
      Are you eating above your TDEE?

      im cutting right now on 2700 cals diet
    • Posts: 2,780 Member
      show previous quotes

      im cutting right now on 2700 cals diet
      You don' gain muscle while cutting. You still need plenty of protein to maintain you muscle mass though.
    • Posts: 214 Member
      if youre cutting you should have at least 1.5g/ lbs of lean body mass.
    • Posts: 1,424 Member
      show previous quotes
      You don' gain muscle while cutting. You still need plenty of protein to maintain you muscle mass though.

      im trying to maintain muscle mass and trying my best to keep my strength
    • Posts: 1,424 Member
      if youre cutting you should have at least 1.5g/ lbs of lean body mass.

      how do i do the calculation I weigh 218 lb so how much should i eat
    • Posts: 1,090 Member
      Wanna gain muscle? Lift heavy things. Consuming protein doesn't make you "gain muscle."
    • Posts: 214 Member
      calculate your bodyfat %
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