how much protein to consume to gain muscle

AsrarHussain
AsrarHussain Posts: 1,424 Member
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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Replies

  • Wetcoaster
    Wetcoaster 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/
  • h9dlb
    h9dlb Posts: 243 Member
    Too much you will probably damage your kidneys
  • AsrarHussain
    AsrarHussain 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
  • Sawjer
    Sawjer Posts: 229 Member
    200 grams off protein is plenty providing your actually working out hard and using protein for the right use.
  • ronrstaats
    ronrstaats 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
  • Brownsbacker4evr
    Brownsbacker4evr 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.
  • phjorg1
    phjorg1 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...
  • grantdumas7
    grantdumas7 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
  • fourfiftythree
    fourfiftythree 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.
  • grantdumas7
    grantdumas7 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.
  • Tedebearduff
    Tedebearduff 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
  • ronrstaats
    ronrstaats 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.
  • Shr3dded
    Shr3dded 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
  • etoiles_argentees
    etoiles_argentees 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.
  • grantdumas7
    grantdumas7 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.
    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?
  • Wetcoaster
    Wetcoaster Posts: 1,788 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.

    Did you read the link I posted? It is from a bodybuilder.....
  • grantdumas7
    grantdumas7 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.
    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.....
    I haven't yet.
  • slowly_changing12
    slowly_changing12 Posts: 192 Member
    thanks for this forum!!!! i have been curious about this too!!!
  • ronrstaats
    ronrstaats 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.

    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.
  • grantdumas7
    grantdumas7 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.
    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.....


    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.
    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.
  • waldo56
    waldo56 Posts: 1,861 Member
    Higher protein amounts are more important when cutting than bulking, as backwards as that sounds.
  • savoiaS1
    savoiaS1 Posts: 129
    I like to follow .8-1.4 grams per pound of LEAN BODY MASS while cutting. 2G when Bulking.
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    Are you eating above your TDEE?
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    Are you eating above your TDEE?

    im cutting right now on 2700 cals diet
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    Are you eating above your TDEE?

    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.
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    if youre cutting you should have at least 1.5g/ lbs of lean body mass.
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    Are you eating above your TDEE?

    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.

    im trying to maintain muscle mass and trying my best to keep my strength
  • AsrarHussain
    AsrarHussain 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
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Wanna gain muscle? Lift heavy things. Consuming protein doesn't make you "gain muscle."
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    calculate your bodyfat %

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