Optimal Protein Intake

[eman]

I've seen alot of information online about what's the optimal amount of protein while cycling and even while natural... Most guys claiming you need to consume upwards of 2-3g protein per pound of bodyweight while on cycle!

Now, while it makes sense to increase your protein intake due to the increased protein synthesis which anabolics provide, I feel 2-3g is absolutely overkill and uneccesarry and heres why...

I've personally experimented multiple times with 2g, 1.5g, and 1g protein per lb of bodyweight (whilst lean bulking in a caloric surplus) and whether on or off cycle, i noticed no difference at all in gains on the lower end compared to the higher end.

My theory is these guys swearing by the higher protein intake do not realize that it's not the excess protein thats making them grow... rather it is the added calories that the protein provides creating a greater caloric surplus, giving the body more energy to use towards muscle growth! Even on hormones, the body can only use so much protein for muscle growth... so In essence, the excess protein consumed just gets converted into glycogen in the body. This same effect can be achieved by simply increasing your carbohydrate intake instead!

In conclusion, I would say for most guys who are bulking, between 1.2g-1.5g per lb of bodyweight will be more than optimal... So whether you choose to create a bigger surplus by increasing your protein OR carbs, as long as the caloric increase is the same, the result will be no different!









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[DTA707]

I keep it at 1/1 no matter what and make good gains. I can see going to 1.5 but much more than that it way/whey overkill. 3? That's 700 grams for me. I would have no room for carbs since my maintenance calories are 3k

 

[44YOGearHead]

I take most all the science out of it myself, the body can consume and process roughly 25 grams of protein per meal. My being the weight I am (254.6 last weigh in) at my height (5'9") and bf% (13) and seeking to at a minimum to maintain my weight I know my bmr and strive to add an additional 400 calories per day. Considering the length the and intensity of my workouts, weight moved, etc... I guesstimate this to be fine and adjust by sight/feel. Some days I eat more, some days less, but hunger dictates I eat every 2-3 hours. If I wait 3 hours I am literally starving. What I consume plays a factor as well... if I feel flat, 22 grams of protein courtesy tuna and a bed of brown rice.if I feel bloared, or soft I go hardcore meat and broccoli. It's really about knowing yourself and how to feed. I also love cottage cheese. I can literally pick a meals composition by what I feel like body-wise. I'm a big fan of carb loading because of my strength requirements in my lifts.

 

[JeffFran]

I take most all the science out of it myself, the body can consume and process roughly 25 grams of protein per meal. My being the weight I am (254.6 last weigh in) at my height (5'9") and bf% (13) and seeking to at a minimum to maintain my weight I know my bmr and strive to add an additional 400 calories per day. Considering the length the and intensity of my workouts, weight moved, etc... I guesstimate this to be fine and adjust by sight/feel. Some days I eat more, some days less, but hunger dictates I eat every 2-3 hours. If I wait 3 hours I am literally starving. What I consume plays a factor as well... if I feel flat, 22 grams of protein courtesy tuna and a bed of brown rice.if I feel bloared, or soft I go hardcore meat and broccoli. It's really about knowing yourself and how to feed. I also love cottage cheese. I can literally pick a meals composition by what I feel like body-wise. I'm a big fan of carb loading because of my strength requirements in my lifts.

I am sorry, but I have to disagree when you say your body can only process 25g of protein per meal. That's a myth

 

[RickRock]

I am a firm believer in 1 to 1.5g of protein per pound of LEAN MASS when it comes to protein, so if someone is 200 lbs it's 10% bodyfat that would be a range of 180-270g protein per day based on lean mass.

This is what I strictly follow, and usually get between 250-300g protein per day

 

[jlaix0]

I am a firm believer in 1 to 1.5g of protein per pound of LEAN MASS when it comes to protein, so if someone is 200 lbs it's 10% bodyfat that would be a range of 180-270g protein per day based on lean mass.

This is what I strictly follow, and usually get between 250-300g protein per day

This is a very interesting study I watched about protein intakes. Apparently you don't need a lot, like eman is saying:

https://www.youtube.com/watch?v=m395TAGvxg8

 

[eman]

Yup plenty of studies showing as low as 0.75g protein being optimal for muscle growth...

Back in the golden era of bodybuilding, arnold talks about how much protein they consumed and it really wasn't that high at all (roughly 200-220g per day) and these guys weighed about 230lbs!

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[jlaix0]

Yup plenty of studies showing as low as 0.75g protein being optimal for muscle growth...

Back in the golden era of bodybuilding, arnold talks about how much protein they consumed and it really wasn't that high at all (roughly 200-220g per day) and these guys weighed about 230lbs!

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Exactly right, but protein supplement companies don't want you at all to believe that... (I wonder why...)

 

[44YOGearHead]

I am sorry, but I have to disagree when you say your body can only process 25g of protein per meal. That's a myth

That figure is a generalization that's used typically, I do believe that enhanced athletes can process more but 1. Too much protein is stored as fat, or 2. Ends up getting to swim in the toilet so I opt to consume 25 grams per meal as a safe means of getting my body what it can process for certain. Nothing is written in stone when it comes to what an individual can do, or handle as we are all different.

 

[JeffFran]

That figure is a generalization that's used typically, I do believe that enhanced athletes can process more but 1. Too much protein is stored as fat, or 2. Ends up getting to swim in the toilet so I opt to consume 25 grams per meal as a safe means of getting my body what it can process for certain. Nothing is written in stone when it comes to what an individual can do, or handle as we are all different.

I agree that every individual is different and we react differently.. But here's a video that you should take a look:

https://www.youtube.com/watch?v=4JE-wdA3PHw

 

[ApexVallen]

I take most all the science out of it myself, the body can consume and process roughly 25 grams of protein per meal.

yikes! that old thing is still kickin around

 

[eman]

Exactly right, but protein supplement companies don't want you at all to believe that... (I wonder why...)

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[44YOGearHead]

I agree that every individual is different and we react differently.. But here's a video that you should take a look:

https://www.youtube.com/watch?v=4JE-wdA3PHw

Lol... I'm not gonna look watch the video, no offense but I'm an old dog and what I go by what I see in the mirror and what my dexa scan says bro. When you apply this, or do that, or try this and that I tend to think you overthink everything and end up chubby. What has worked for me this long is what I'm gonna stick to.

 

[RickRock]

This is a very interesting study I watched about protein intakes. Apparently you don't need a lot, like eman is saying:

https://www.youtube.com/watch?v=m395TAGvxg8

Jason Blaha isn't exactly a credible source of info either

(PM me for a price list for Biotech Labs and 10% discount)

 

[RickRock]

It's one of those things where everyone is going to have varying opinions and we are all different. If you find something that works, go for it. For me, no less that 1g per pound and really close to 1.5g per pound is where I make the most gains

(PM me for a price list for Biotech Labs and 10% discount)

 

[jlaix0]

Jason Blaha isn't exactly a credible source of info either

(PM me for a price list for Biotech Labs and 10% discount)

Ok thank you Rick, because I didn't really know afterthought if he were credible.

 

[Montgomery]

Jason Blowhard is a sociopath....

 

[JeffFran]

Lol... I'm not gonna look watch the video, no offense but I'm an old dog and what I go by what I see in the mirror and what my dexa scan says bro. When you apply this, or do that, or try this and that I tend to think you overthink everything and end up chubby. What has worked for me this long is what I'm gonna stick to.

We are humans, and we are always learning with each other. That's why information and knowledge are so important. It's the same thing as working out or playing a sport. What you have been doing could have led to great results but you can always be better. That's why athletes are improving each day, they are better than 10 years ago. Because they have more knowledge. If your results were very good, they could be even better .. We should not be so "close minded" , we should at least see or hear something new that could help us being better, If we apply it or not it's our decision but at least listening and try to comprehend the message.
I am not criticizing you whatsoever bro, I am just saying we could always acquire more knowledge, that's how mankind has evolved so much.
I just want to help people as much as you are helping others. We learn from each other in a daily basis..

"What is now proved was once only imagined"

 

[44YOGearHead]

We are humans, and we are always learning with each other. That's why information and knowledge are so important. It's the same thing as working out or playing a sport. What you have been doing could have led to great results but you can always be better. That's why athletes are improving each day, they are better than 10 years ago. Because they have more knowledge. If your results were very good, they could be even better .. We should not be so "close minded" , we should at least see or hear something new that could help us being better, If we apply it or not it's our decision but at least listening and try to comprehend the message.
I am not criticizing you whatsoever bro, I am just saying we could always acquire more knowledge, that's how mankind has evolved so much.
I just want to help people as much as you are helping others. We learn from each other in a daily basis..

"What is now proved was once only imagined"

Yeah, sounds nice... screw that. Closed minded has gotten me this far and I'll never listen to Jason Blah as fat sloppy ass. 'Inner City...' Lmao... hey bro just can't do it.

 

[JeffFran]

Yeah, sounds nice... screw that. Closed minded has gotten me this far and I'll never listen to Jason Blah as fat sloppy ass. 'Inner City...' Lmao... hey bro just can't do it.

Man but I am not talking about Jason Blah, I do not know who that guy even is. The video that I sent you has nothing to do with that guy