1g of protein per lb of body weight?

13

Replies

  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    I weigh 150 eating between 200-300g of protein and 300g of carbs....doing 5x5 program....still not getting fat. If your lifting heavy EAT UP!
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Not every day just lifting days.
  • mmapags
    mmapags Posts: 8,934 Member
    edited February 2018
    andreascjonsson wrote: »
    Eating more than 2g protein per kg every day is actually harmful for your body so eating 160g on a 58kg bodyweight is way to much. You are almost at 3g protein per kg so you should really cut back some.

    What is your research source for this? It doesn't agree with studies I've ever read.
  • mmapags
    mmapags Posts: 8,934 Member
    Strongerxthanxyesterday wrote: »
    Not every day just lifting days.

    Doesn't really matter. It's still above the predicted rate of MPS . Look at Eric Helms work in this area.
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    These amounts are what’s recommended on mfp and on bodybuilding.com. It’s pretty trustworthy.
  • mmapags
    mmapags Posts: 8,934 Member
    edited February 2018
    Strongerxthanxyesterday wrote: »
    These amounts are what’s recommended on mfp and on bodybuilding.com. It’s pretty trustworthy.

    I don't find bodybuilding.com to be anything but bioscience. Please show me where MFP recommends 1.33 to 2 grams of protein per lb of body weight. In the years I've been here, I've never seen that.
  • mmapags
    mmapags Posts: 8,934 Member
    BitofaState wrote: »
    The vast majority of studies show no effect once you're above 1.6g/kg, so at 58kg you maximize gains at around 95g/day.

    http://bjsm.bmj.com/content/early/2018/01/18/bjsports-2017-097608.full

    You can of course consume more than this, but you won't be impacting your FFM or strength gains, and once you're above the capacity of the liver to convert the excess nitrogen to urea you just end up with expensive piss. Where you're providing >35% of your energy intake from protein you enter areas where you may be subject to other risks.

    https://www.ncbi.nlm.nih.gov/pubmed/16779921

    No amount of protein consumption above the 0.8g/kg required for basic body function will help with gains in FFM without the correct resistance training regime.

    Some actual studies (as opposed to bb.com) that support my contention were posted earlier in the thread.
  • andreascjonsson
    andreascjonsson Posts: 433 Member
    mmapags wrote: »
    andreascjonsson wrote: »
    Eating more than 2g protein per kg every day is actually harmful for your body so eating 160g on a 58kg bodyweight is way to much. You are almost at 3g protein per kg so you should really cut back some.

    What is your research source for this? It doesn't agree with studies I've ever read.

    Ye sorry my bad i read up on the study again and it was actually a consumption of 3,5-4,5 g/kg a day that could be harmful to your liver among other things
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    mmapags wrote: »
    Strongerxthanxyesterday wrote: »
    These amounts are what’s recommended on mfp and on bodybuilding.com. It’s pretty trustworthy.

    I don't find bodybuilding.com to be anything but bioscience. Please show me where MFP recommends 1.33 to 2 grams of protein per lb of body weight. In the years I've been here, I've never seen that.

    I'm laughing because I'd love to see this too. If anything, MFP under does the protein.
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    I weigh 150, I eat around 200 g of protein, 279 g of carbs
  • mmapags
    mmapags Posts: 8,934 Member
    edited February 2018
    Strongerxthanxyesterday wrote: »
    I weigh 150 eating between 200-300g of protein and 300g of carbs....doing 5x5 program....still not getting fat. If your lifting heavy EAT UP!

    This is what you said above. How does that compare to the data in the studies?

    As I said before, eat what you want. But don't think you are getting extra benefit by consuming more than .8 to 1 gram per lb of lean body mass. Your not.
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Haha, that study says too much protein causes diarrhea. So untrue it’s actually the opposite, if you don’t get enough fiber.
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Does anyone else agree with this guy?
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Do you agree with his comments about my diet? Am I overdoing it?
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    stanmann571 wrote: »
    middlehaitch wrote: »
    Strongerxthanxyesterday wrote: »
    Does anyone else agree with this guy?

    Which guy?
    If you mean @mmapags saying you are getting no further benefit eating a higher level of protein, but if it is your natural inclination to eat that much, go right ahead?
    Then yes, I agree.

    Yes, this! You're not hurting anything... but maybe your wallet by filling up on brotein instead of carbs/fat

    Yup, agreed
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    So more carbs n fat, less protein. Ok, I will give it a try. Thanks for putting up with me.
  • mmapags
    mmapags Posts: 8,934 Member
    Strongerxthanxyesterday wrote: »
    So more carbs n fat, less protein. Ok, I will give it a try. Thanks for putting up with me.

    A good general approach is .8 to 1 gram of protein per lb of lean mass, .35 to .45 grams of fat per lb of body weight, carbs for the rest. You can increase any one of those but you don't want to go lower on protein (not that I think that is an issue with you) and the .35 is kind of minimum for fats for optimum hormonal function.
  • mmapags
    mmapags Posts: 8,934 Member
    andreascjonsson wrote: »
    mmapags wrote: »
    andreascjonsson wrote: »
    Eating more than 2g protein per kg every day is actually harmful for your body so eating 160g on a 58kg bodyweight is way to much. You are almost at 3g protein per kg so you should really cut back some.

    What is your research source for this? It doesn't agree with studies I've ever read.

    Ye sorry my bad i read up on the study again and it was actually a consumption of 3,5-4,5 g/kg a day that could be harmful to your liver among other things

    Right! All good!
  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Ok my new plan:

    Brotein: 152
    Carb: 380
    Fat: 101

  • Strongerxthanxyesterday
    Strongerxthanxyesterday Posts: 81 Member
    Then why does MFP recommend 150???
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Strongerxthanxyesterday wrote: »
    Then why does MFP recommend 150???

    You're good with the 152g you mentioned.
  • tziol
    tziol Posts: 206 Member
    Strongerxthanxyesterday wrote: »
    Then why does MFP recommend 150???

    I wouldn't rely on generic calculators. You will probably see over time how it works for you and adjust everything properly. I personally try to avoid consuming more than 2g per 1kg as I don't see it as healthy for a long term.
  • stevencloser
    stevencloser Posts: 8,911 Member
    Strongerxthanxyesterday wrote: »
    Then why does MFP recommend 150???

    MFP gives you a flat percentage based on your calorie goal. If your goal was 5000 calories instead of 3000 it would tell you to eat something like 250 grams. If you were eating 1500 calories instead, it would tell you to eat 70 or so.
  • kazane1
    kazane1 Posts: 264 Member
    Okay there’s a lot of different recommendations on here lol thanks for all the input and info people it’s all really helpful and insightful for greater perspective, so does everyone agree that this will be the best method to follow..
    mmapags wrote: »
    Strongerxthanxyesterday wrote: »
    So more carbs n fat, less protein. Ok, I will give it a try. Thanks for putting up with me.

    A good general approach is .8 to 1 gram of protein per lb of lean mass, .35 to .45 grams of fat per lb of body weight, carbs for the rest. You can increase any one of those but you don't want to go lower on protein (not that I think that is an issue with you) and the .35 is kind of minimum for fats for optimum hormonal function.

    So I weigh 128lb/58kg and my macros are currently: carbs: 467g. Fat: 69g. Protein: 150g. Should I take my protein down then?

    Should I calculate my new macros using @mmapags advice?
    Thanks!
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