HOW TO GAIN WEIGHT
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Protein is much more important in a deficit than a surplus, in a surplus calories and carbs are king. Protein is muscle sparing, but in a surplus you don't need to spare muscle.
That said, I usually eat the same grams of protein bulking or cutting, for cutting I tend to lower carbs a fair bit, and fat a little.3 -
tennisdude2004 wrote: »
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
His problem is not getting enough protein, its getting enough calories and staring at protein intake when he should be just stuffing his face is not not beneficial.
70g is way too little protein, he needs at minimum 112g of protein if he weighs 140 lbs. Many research points to a minimum of 0,8g/lb of bodyweight. What you are suggesting is 0,5g/lb of bodyweight, no clue where you got that info.
I think studies do suggest that the maximum beneficial protein intake is 0.82g / kg - anything above that is unnecessary.
most likely that max benefit is in a surplus or maintenance, as in a deficit, more than that may be beneficial0 -
tennisdude2004 wrote: »
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
His problem is not getting enough protein, its getting enough calories and staring at protein intake when he should be just stuffing his face is not not beneficial.
70g is way too little protein, he needs at minimum 112g of protein if he weighs 140 lbs. Many research points to a minimum of 0,8g/lb of bodyweight. What you are suggesting is 0,5g/lb of bodyweight, no clue where you got that info.
I think studies do suggest that the maximum beneficial protein intake is 0.82g / kg - anything above that is unnecessary.
most likely that max benefit is in a surplus or maintenance, as in a deficit, more than that may be beneficial
I thought the OP is eating in a surplus?
(also I have amended my comment I meant per lb as per the formula in the comment I was replying to).
https://www.ncbi.nlm.nih.gov/pubmed/23107527
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tennisdude2004 wrote: »tennisdude2004 wrote: »
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
His problem is not getting enough protein, its getting enough calories and staring at protein intake when he should be just stuffing his face is not not beneficial.
70g is way too little protein, he needs at minimum 112g of protein if he weighs 140 lbs. Many research points to a minimum of 0,8g/lb of bodyweight. What you are suggesting is 0,5g/lb of bodyweight, no clue where you got that info.
I think studies do suggest that the maximum beneficial protein intake is 0.82g / kg - anything above that is unnecessary.
most likely that max benefit is in a surplus or maintenance, as in a deficit, more than that may be beneficial
I thought the OP is eating in a surplus?
(also I have amended my comment I meant per lb as per the formula in the comment I was replying to).
https://www.ncbi.nlm.nih.gov/pubmed/23107527
He is in a surplus. correction noted.
OP: the simple answer is eat more, mostly carbs, to make up the additional cals1 -
tennisdude2004 wrote: »tennisdude2004 wrote: »
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
His problem is not getting enough protein, its getting enough calories and staring at protein intake when he should be just stuffing his face is not not beneficial.
70g is way too little protein, he needs at minimum 112g of protein if he weighs 140 lbs. Many research points to a minimum of 0,8g/lb of bodyweight. What you are suggesting is 0,5g/lb of bodyweight, no clue where you got that info.
I think studies do suggest that the maximum beneficial protein intake is 0.82g / kg - anything above that is unnecessary.
most likely that max benefit is in a surplus or maintenance, as in a deficit, more than that may be beneficial
I thought the OP is eating in a surplus?
(also I have amended my comment I meant per lb as per the formula in the comment I was replying to).
https://www.ncbi.nlm.nih.gov/pubmed/23107527
He is in a surplus. correction noted.
OP: the simple answer is eat more, mostly carbs, to make up the additional cals
Agreed, the argument over protein really doesn't address OP's problem.
OP, are you logging your food? How tall are you and how many calories are eating per day? How much exercise are you doing?0 -
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
Are you sure you aren't getting your 1g/lb mixed up with 1g/kg?
Daily protein intake averaged 1.5 and 1.4g/kg/d in male and female athletes, respectively (likely a bit more due to underreporting). Current recommendations are 1.3-1.8g/kg/d.
Source:
https://www.strongerbyscience.com/athlete-protein-intake/
Thank you for responding. I must say it would have been easier if you'de just given a direct link to a pubmed study
. Reading a non academic article is always someones interpretation, but this was a good read still. I did read through most of those pubmed studies and many of them were as I suspected, focused on body composition like (Phillips, 2011), some of them are just plain stupid (Macnaughton, 2016) where they give group A 40g of protein postworkout and group B 20g and somehow are amazed that group who got more had better results without even having a group taking 20g protein and 20g carbs as a control group
The take-away study for me from this article was (Bandegan, 2017). He studied dietary protein requirement of healthy young male bodybuilders using IAAD ( Indicator Amino Acid–Derived) method to observe a point in which additional increases in protein intake did not result in changes in F13CO2 values, meaning that coming up with findings of "the incorporation of the phenylalanine for protein synthesis reached a plateau at a protein intake of 1.7 g · kg−1 · d−1" This study is a good read and I'll link the whole study here instead of abstract; https://academic.oup.com/jn/article/147/5/850/4584703
I'd still wish that there was a study based purely studying musclegrowth on 2 groups which both consume the same amount of calories but the other group is just consuming a higher ~2x amount of their calories as protein and the other one consumes those calories as carbs. This would make a great case for getting that 1,7g x KG-1 protein in, even when on a hefty +500Kcal surplus.
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Eat more gain more weight1
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Eat all the things. Omelettes, hash browns, toast. Pasta with sauce and chicken. Brisket, grilled burgers, peanut butter or any nut butter sandwiches, oatmeal, rice, cornbread, grits, ff yogurt, fruit, tuna fish sandwiches, texas fries baked in the oven, fish, fish, fish, homemade roasted turkey, bone broth @ 48 hour kind, steak, ribs, bananas, nuts, avocados...Eat all the things. More eggs and just plain nuts. Dried fruit, all kinds without added sugar.1
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faulknerdaniel21 wrote: »I’ve been eating such a large amount of food high in protein and fat but can’t gain weight I want to bulk up so bad but I’ve tried everything I can think of can anyone help
I’m about 140 but I wanna be 180
You are eating what someone who wants to lose weight would be eating: Fat and protein. This is a typical "hard gainer" mistake as foods that are packed with these are really dense and satiating. You need to start eating more carbs if you want to get more calories in a day. At 140lbs you don't need more than 70g of protein to achieve maximum hypertrophy.
Start eating pasta, bread, fruits, all that's white and packed with fast carbs. You'll bulk up faster than you think. That being said there is no real benefit for a drug free athlete to eat +200kcals above his daily consumption when trying to gain muscle: The surplus is just gonna get turned to fat.
I'd really like to see your source for the claim that eating more than 1g/Kg of body weight is beneficial for promoting muscle hypertrophy in natural athlete that is already eating caloric surplus.
His problem is not getting enough protein, its getting enough calories and staring at protein intake when he should be just stuffing his face is not not beneficial.
I'm confused by what you're suggesting the OP to do here. Are you saying he shouldn't be eating 200 calories over maintenance? Or was that 200 calories above the recommended surplus?0 -
JaydedMiss wrote: »make a peanutbutter smoothie. lol seriously xD
AMEN, sister! AMEN!0 -
Eat all the things. Omelettes, hash browns, toast. Pasta with sauce and chicken. Brisket, grilled burgers, peanut butter or any nut butter sandwiches, oatmeal, rice, cornbread, grits, ff yogurt, fruit, tuna fish sandwiches, texas fries baked in the oven, fish, fish, fish, homemade roasted turkey, bone broth @ 48 hour kind, steak, ribs, bananas, nuts, avocados...Eat all the things. More eggs and just plain nuts. Dried fruit, all kinds without added sugar.
I want to take you on date now! LOL!
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I totally agree that’s best way to do it eat eat eat!!0
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