Build muscle stay lean

lennieemail · December 2024

I lifted, lost weight...maintained and then in sept decided to cut some more. Lost 13# now at 142#...looking to build muscle. Nervous as increasing calories to get back to maintenance... which is necessary to build muscle but always conscious of fat. Just looking for chatting with others with same concerns, journey

Heidijjo · December 2024

I completely relate to this. I’m learning to focus in my protein and watch my goal intake closely. I have also added the Dexcom G7 and keep a close eye on spikes. This has helped me learn what to do to avoid fat storage. Always anxiety stricken when increasing calories. I understand the nervousness. Hold your tracking closely.

Ctlatosh · January 9

I prioritize carbs and protein in my diet, as carbs provide the energy the body needs, and eating clean, healthy meals helps support that. Focusing on "fuel" makes it easier to track my intake. However, consuming too much protein can be a double-edged sword—excess protein, like any other nutrient, can be stored as fat once the body reaches its limit.

damianzhang86 · January 18

I relate to this, I lost 41kg over a year, now I eat c. 2k to 2.2k calories a day, to avoid fat gain, once at maintain cals eat in a surplus of 200 to 300, clean food, protein intake 1g to 2.5g per lb of bodyweight, carbs pref do complex carbs, wholegrain and sweet potatoes, nothing wrong with simple carbs before heavy lifting about 1 to 2 hours before.

This advice was given via Kuba Cielen (check youtube) and my nutritionist.

AnnPT77 · January 20

damianzhang86 wrote: »

I relate to this, I lost 41kg over a year, now I eat c. 2k to 2.2k calories a day, to avoid fat gain, once at maintain cals eat in a surplus of 200 to 300, clean food, protein intake 1g to 2.5g per lb of bodyweight, carbs pref do complex carbs, wholegrain and sweet potatoes, nothing wrong with simple carbs before heavy lifting about 1 to 2 hours before.

This advice was given via Kuba Cielen (check youtube) and my nutritionist.

Did you mean 1.5g rather than 2.5g, by any chance? If 2.5g/lb is what you meant, I'd appreciate the opportunity to learn from a research paper that supports that, if you have a cite.

I've seen some numbers above 1g/lb from some reasonable sources, but not as much as 2.5 I'd be eating over 330g of protein at that level, over 50% of calories from protein. That seems unnecessarily high, with the potential to drive out other necessary nutrition from the calorie budget.

Examine's protein calculator, which is research-based and the site generally up to date and sound on research - with any combination of personal goals I input - at most says "up to up to 145 grams per day may maximize improvements in body composition in individuals who perform regular exercise, based on limited evidence." That's nowhere near 330g+, and even they obviously say 145 is based on limited evidence. Recommended is 97g, which is around 1g/lb estimated LBM, not body weight.

https://examine.com/guides/protein-intake/ <= calculator's at that link

damianzhang86 · January 21

AnnPT77 wrote: »

damianzhang86 wrote: »

I relate to this, I lost 41kg over a year, now I eat c. 2k to 2.2k calories a day, to avoid fat gain, once at maintain cals eat in a surplus of 200 to 300, clean food, protein intake 1g to 2.5g per lb of bodyweight, carbs pref do complex carbs, wholegrain and sweet potatoes, nothing wrong with simple carbs before heavy lifting about 1 to 2 hours before.

This advice was given via Kuba Cielen (check youtube) and my nutritionist.

Did you mean 1.5g rather than 2.5g, by any chance? If 2.5g/lb is what you meant, I'd appreciate the opportunity to learn from a research paper that supports that, if you have a cite.

I've seen some numbers above 1g/lb from some reasonable sources, but not as much as 2.5 I'd be eating over 330g of protein at that level, over 50% of calories from protein. That seems unnecessarily high, with the potential to drive out other necessary nutrition from the calorie budget.

Examine's protein calculator, which is research-based and the site generally up to date and sound on research - with any combination of personal goals I input - at most says "up to up to 145 grams per day may maximize improvements in body composition in individuals who perform regular exercise, based on limited evidence." That's nowhere near 330g+, and even they obviously say 145 is based on limited evidence. Recommended is 97g, which is around 1g/lb estimated LBM, not body weight.

https://examine.com/guides/protein-intake/ <= calculator's at that link

Honestly, everyone has conflicting gram per kg/lb of bodyweight.

Dr Mike who has a PhD says anywhere post 0.8g of protein per 1kg of bodyweight is pointless.

You have Kuba Cielen who says 1g to 2.5g per 1lb of bodyweight.

I think its really really hit and miss guidance, for me, I use a machine once a week at the same time and day, I am 79kg consuming 150g to 170g protein per day and I am increasing muscle at c. 0.3kg per 2 weeks. Does this mean I need to increase protein intake? I think for my body it doesnt need more than this.

My nutritionist said 1g to 1.5g per 1kg of bodyweight is sufficient. I eat more than this but open mind.

Retroguy2000 · January 21

damianzhang86 wrote: »

Honestly, everyone has conflicting gram per kg/lb of bodyweight.

1g/lb was the old bodybuilder myth for lifting and looking to build muscle. Then studies showed about 0.7g/lb was all you really needed, however that's an average, so bump it up to let's say 0.8g/lb because you may not be the average person. But wait, we know that vegans need more protein, and we know that older people benefit from more protein. It's also recommended to get a bit more if you're cutting. And recent studies have shown there are still positive returns up to about 1.2g/lb, although those are diminishing returns.

Then you also figure an obese person doesn't need that much protein. Their body fat doesn't need it. So people often use goal weight there. Also if you're not lifting to build/retain muscle then you don't need as much.

So that core figure of 0.8g/lb is a good starting point, but the advice varies based a person's specific situation. As Jonni Shreve says, given the above (vegan, cutting, etc.) just shoot for 1g and your bases are covered.

damianzhang86 · January 21

Retroguy2000 wrote: »

damianzhang86 wrote: »

Honestly, everyone has conflicting gram per kg/lb of bodyweight.

1g/lb was the old bodybuilder myth for lifting and looking to build muscle. Then studies showed about 0.7g/lb was all you really needed, however that's an average, so bump it up to let's say 0.8g/lb because you may not be the average person. But wait, we know that vegans need more protein, and we know that older people benefit from more protein. It's also recommended to get a bit more if you're cutting. And recent studies have shown there are still positive returns up to about 1.2g/lb, although those are diminishing returns.

Then you also figure an obese person doesn't need that much protein. Their body fat doesn't need it. So people often use goal weight there. Also if you're not lifting to build/retain muscle then you don't need as much.

So that core figure of 0.8g/lb is a good starting point, but the advice varies based a person's specific situation. As Jonni Shreve says, given the above (vegan, cutting, etc.) just shoot for 1g and your bases are covered.

Yeah I am about 1g per lb, so c. 170ish

nossmf · January 21

Damian, my only request is you stay consistent in your measurements reported: stick with lbs or stick with kgs, but bouncing back and forth forced me to re-read your post a few times to make sure I was reading it right, lol.

damianzhang86 · January 22

nossmf wrote: »

Damian, my only request is you stay consistent in your measurements reported: stick with lbs or stick with kgs, but bouncing back and forth forced me to re-read your post a few times to make sure I was reading it right, lol.

Sure mate haha

Build muscle stay lean

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