How much protien
austinwstaudinger
Posts: 3 Member
What percentage of my diet should be protien if I want to bulk?
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Replies
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American dietary guidelines 2010 recommend 10% - 35%
http://www.health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf0 -
Thanks0
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Not percentage, grams.
.6-.87g per lb of bodyweight. On a bulk protein intake can be reduced compared to when you are on a cut. On a cut I like to keep it towards the top range and on bulk anywhere in between I'm satisfied with.
Eat right some cardio weight train no need for cut or bulk
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DANIELHURSEY wrote: »Not percentage, grams.
.6-.87g per lb of bodyweight. On a bulk protein intake can be reduced compared to when you are on a cut. On a cut I like to keep it towards the top range and on bulk anywhere in between I'm satisfied with.
Eat right some cardio weight train no need for cut or bulk
what?0 -
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Not percentage, grams.
.6-.87g per lb of bodyweight. On a bulk protein intake can be reduced compared to when you are on a cut. On a cut I like to keep it towards the top range and on bulk anywhere in between I'm satisfied with.
On a bulk, I would go with those numbers.
Obviously if you want to go higher, you can......but most studies point to the fact that beyond 0.8 gr / pound of body weight, there is no benefit.
On a cut, and my personal preference.
I try for >1.0 gr / pound of body weight.
Right now I think I do about 1.2gr0 -
I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining0
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brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
0.7 or 0.8 comes from studies....
Just about any study I have read, shows that above 0.8 gr / lb of body weight adds no benefit.
That doesn't mean you cannot go above it.....you can. But there will be no benefit (i.e. MORE MUSCLES) as a result of more protein in your diet.
So knowing this, a person can alter his/her diet to add in more fats or carbs if they prefer those over proteins.0 -
I generally stick around 1g:1lb for maintainence I used the same for bulking too. 0.8 per lb is reccomended though.0
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brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
Or a caloric surplus and progressive overload.
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brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
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Here's a copy of a post I put in another tread based on some research this morning:
Here's one interesting study titled "A Review of Issues of Dietary Protein Intake in Humans" by Bilsborough and Mann. Here are a few key excerpts -
The three different measures of defining protein intake, which should be viewed together are: absolute intake (g/d), intake related to body weight (g ∙ kg-1 ∙ d-1) and intake as a fraction of total energy (percent energy). A suggested maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% of energy requirements at approximately 2 to 2.5 g ∙ kg-1 ∙ d-1, corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet. This is well below the theoretical maximum safe intake range for an 80 kg person (285 to 365 g/d)
A comprehensive review of protein needs for strength and endurance trained
athletes have been suggested at 1.4 to 1.8 g ∙ kg-1 ∙ d-1 and 1.2 to 1.4 g ∙ kg-1 ∙ d-1
respectively, corresponding to 112 to 144 and 96 to 112 grams protein per day for
an 80 kg individual respectively (14). Evidence suggests however, that subgroups
such as gym-goers, active people, and bodybuilders have felt that their protein needs
exceed recommended levels, and are consuming in the area of 150 to 400 grams
per day (15-17).
An 80 kg individual, for example, could theoretically tolerate 325 g
protein per day (range 285 to 365 g) without showing symptoms of hyperammonemia
and hyperaminoacidemia. Such levels are certainly not advocated by the
authors and no practical rationale exists for such elevated protein intakes
Absorption rates of amino acids from the gut can vary from 1.4 g/h for raw egg
white to 8 to 10 g/h for whey protein isolate. Slowly absorbed amino acids such
as casein (~ 6 g/h) and repeated small doses of whey protein (2.9 g per 20 min,
totaling ~ 7 g/h) promote leucine balance, a marker of protein balance, superior to
that of a single dose of 30 g of whey protein or free amino acids which are both
rapidly absorbed (8 to 10 g/h), and enhance amino acid oxidation. This gives us
an initial understanding that although higher protein intakes are physiologically
possible, and tolerable by the human body, they may not be functionally optimal
in terms of building and preserving body protein.
Based upon the current limited evidence
available, the authors would speculate that 25% energy as protein is a safe and
viable level for the general public and athletes to both assist with weight control
and maintain (or improve) lean body mass.
For example, an 80 kg individual on a 25% protein energy intake would consume
176 g protein per day (2.2 g ∙ kg-1 ∙ d-1) on a 12,000 kJ/d diet. A 60 kg individual
would consume 118 g at 2.0 g ∙ kg-1 ∙ d-1 on a 8000 kJ/d diet and 147 g protein at
2.5 g ∙ kg-1 ∙ d-1 on a 10000 kJ/d diet.
http://www.ncbi.nlm.nih.gov/pubmed/167799210 -
And one more:
Excerpt from study abstract titled "Dietary protein for athletes: from requirements to optimum adaptation" by Phillips and Van Loon:
Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis. These recommendations may also be dependent on training status: experienced athletes would require less, while more protein should be consumed during periods of high frequency/intensity training. Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss
http://www.ncbi.nlm.nih.gov/pubmed/221504250 -
I have my protein set for 45%. But I am female and it may vary due to how much you would like to bulk0
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Thanks Tezzer!
What's protein toxicity...sounds nasty.0 -
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
Protein matters more for cutting/weight loss.
But most people will be absolutely fine on anything over 100 grams. You don't need to eat your body weight 2x of protein to be fit or get muscle- that's just absurd.0 -
@vmlabute - check out the studies I posted above, specifically the first one. The full study mentions an individual that performed a study on himself in a hospital environment.. here's the excerpt of what he found regarding "rabbit starvation syndrome"..
The one well known case is that of the early 20th century Arctic explorer
Vilhjalmur Stefansson, who after many years living with the Arctic Inuit and
consuming a diet estimated to be approximately 50% energy as protein, returned
to civilization and conducted a year-long experiment on himself at Bellevue
Hospital in New York. During this time, Stefansson, a fit 72.5 kg man, consumed
meat only, with a variable protein:fat ratio. During the first 3 d he became ill
with the symptoms of “rabbit starvation” at a protein intake of 264 g/d, which
was 45.3% of his energy intake (36). As the protein level was lowered slightly
and replaced with extra fat, however, on the fourth and fifth days symptoms
disappeared.
Also..
An 80 kg individual, for example, could theoretically tolerate 325 g
protein per day (range 285 to 365 g) without showing symptoms of hyperammonemia
and hyperaminoacidemia. Such levels are certainly not advocated by the
authors and no practical rationale exists for such elevated protein intakes0 -
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
Protein matters more for cutting/weight loss.
But most people will be absolutely fine on anything over 100 grams. You don't need to eat your body weight 2x of protein to be fit or get muscle- that's just absurd.
DONT FORGET CAKE.
AND ICE CREAM.
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^^ Did you sneak a peek at my diary over the weekend??0
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nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.0 -
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.
well yes- I just assumed we were still talking bulk...lol figured that was "assumed" silly me.
yes: calories first.
then carbs- then protein.
I should have specified. But yes. indeed. Calories are king.
Then carbs. I find carbs+ fats- with a side of protein easily gets me what I need- but I mean- I'm maxing out around 3000 and change. so not nearly as 'drastic' in terms of volume.DONT FORGET CAKE.
AND ICE CREAM.
NEVER!!!!
ALL THE CAKE!
AND ALL THE ICE CREAM.
AND ALL THE BAGELS
AND PIZZA.
fat kid is fat- I want to bulk all the time. I hate cutting. I suck at it.0 -
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.
well yes- I just assumed we were still talking bulk...lol figured that was "assumed" silly me.
yes: calories first.
then carbs- then protein.
I should have specified. But yes. indeed. Calories are king.
Then carbs. I find carbs+ fats- with a side of protein easily gets me what I need- but I mean- I'm maxing out around 3000 and change. so not nearly as 'drastic' in terms of volume.DONT FORGET CAKE.
AND ICE CREAM.
NEVER!!!!
ALL THE CAKE!
AND ALL THE ICE CREAM.
AND ALL THE BAGELS
AND PIZZA.
fat kid is fat- I want to bulk all the time. I hate cutting. I suck at it.
I was up to 3700 and hating life...and I am thinking I will need to be at 4000 this next bulk cycle....
So we will see how it goes....
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nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.
well yes- I just assumed we were still talking bulk...lol figured that was "assumed" silly me.
yes: calories first.
then carbs- then protein.
I should have specified. But yes. indeed. Calories are king.
Then carbs. I find carbs+ fats- with a side of protein easily gets me what I need- but I mean- I'm maxing out around 3000 and change. so not nearly as 'drastic' in terms of volume.DONT FORGET CAKE.
AND ICE CREAM.
NEVER!!!!
ALL THE CAKE!
AND ALL THE ICE CREAM.
AND ALL THE BAGELS
AND PIZZA.
fat kid is fat- I want to bulk all the time. I hate cutting. I suck at it.
I was up to 3700 and hating life...and I am thinking I will need to be at 4000 this next bulk cycle....
So we will see how it goes....
yeah I'd probably be having enough around 3500. I could do 3200 okay- but it was unquestionably work- I ate a lot of oreos- ice cream and milk- and looking back by the time I was done- I had quiet a bit of low days. very inconsistent.0 -
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.
well yes- I just assumed we were still talking bulk...lol figured that was "assumed" silly me.
yes: calories first.
then carbs- then protein.
I should have specified. But yes. indeed. Calories are king.
Then carbs. I find carbs+ fats- with a side of protein easily gets me what I need- but I mean- I'm maxing out around 3000 and change. so not nearly as 'drastic' in terms of volume.DONT FORGET CAKE.
AND ICE CREAM.
NEVER!!!!
ALL THE CAKE!
AND ALL THE ICE CREAM.
AND ALL THE BAGELS
AND PIZZA.
fat kid is fat- I want to bulk all the time. I hate cutting. I suck at it.
Haha! I've had to go to bed at 8.30 pm to stop EATING. ALL. TEH. FOOODZ.
we can be fat kids together.
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Springfield1970 wrote: »
nods nods nodsSpringfield1970 wrote: »brownie1211 wrote: »I don't know where .7 grams per lb of weight cam from a normal body is capable of absorbing 1.2 grams of protein for each lb if you want results you hve to at this level, I'm assuming people in this section don't have a problem of shedding a few pounds so if you start putting on fat cut back a little. Personally I'm over 1.5 per lb but I'm also the hardest gainer I've ever met lol! Plenty of water and carbs and a daily trip to the gym secrets to gaining
You absolutely don't have to eat that much protein. I bulk successfully on .8g protein per lb of bodyweight.
Anyway, it's the lifting and the constant controlled excess of calories that will do it, along with the carbs protein and fat.
Rest. Three times all over body per week and rest inbetween. You can split things, but give those muscles time to repair and grow.
Carbs trump protein in a bulk... but really macros are playing second fiddle at that point.
.
Agreed.
If you are bulking, then ultimately overall calories are the most important, with hitting minimum numbers for protein.
And carbs are the better option to go with as well.....
Now the flip side of that is you have to be able to eat the calories...and that could be harder for some people (was for me) if you are upping carbs.
I did that for my bulk...and I was hating life trying to get in my needed calories.
Next bulk cycle, I will up my fat as well as my carbs, so hopefully I will be able to actually hit my calorie goals continually....cause I would drop calories drastically after about 3 days of hitting my calorie goal. I was just so stuffed, it was sickening.
So the following 4 - 5 days, my calories would be a lot less, cause I just couldn't/didn't feel like eating.
well yes- I just assumed we were still talking bulk...lol figured that was "assumed" silly me.
yes: calories first.
then carbs- then protein.
I should have specified. But yes. indeed. Calories are king.
Then carbs. I find carbs+ fats- with a side of protein easily gets me what I need- but I mean- I'm maxing out around 3000 and change. so not nearly as 'drastic' in terms of volume.DONT FORGET CAKE.
AND ICE CREAM.
NEVER!!!!
ALL THE CAKE!
AND ALL THE ICE CREAM.
AND ALL THE BAGELS
AND PIZZA.
fat kid is fat- I want to bulk all the time. I hate cutting. I suck at it.
Haha! I've had to go to bed at 8.30 pm to stop EATING. ALL. TEH. FOOODZ.
we can be fat kids together.
this is precisly why I pretty much starve myself 3/4 of the day- I HATE being hungry at night- I'm horrible at it- but I'm pretty damn good at being hungry from 7-1 or 2. So I just do that instead.
ALL ze foods. To bad I want abs- and delts- otherwise I'd probably just stop. LOL I'm to vain.0 -
yeah I'd probably be having enough around 3500. I could do 3200 okay- but it was unquestionably work- I ate a lot of oreos- ice cream and milk- and looking back by the time I was done- I had quiet a bit of low days. very inconsistent.
Yes, that was my problem. inconsistency
Was frustrating.
0 -
I was surprised myself to find tracking became even MORE important for bulking. It was to easy to "cheat" and have a not high enough day.
the things we learn.
Next winter will be better for me.0
This discussion has been closed.
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