big

I always get your point princess. Often when I post opinion, I put a disclaimer (e.g. except for genetically advanced individuals... etc).

I completely agree that not everyone has to eat tons of protein. Some people will get big and strong no matter what they eat. They are genetically very fortunate - but they are NOT who this article is aimed at. For every person who has got big/ripped using low/medium protein diets, there is a bus-load of people on the same diet who can't grow.

I am aiming this at people who are either beginners or intermediates who have stalled quite badly for the past few months. I envisage these to (generally) be guys in the 160-180lb range who are probably eating somewhere between 150-200g of protein a day yet are still struggling to grow. These are the guys I speak to in gyms all the time. If I said to them "eat plenty of veg, pulses and cous cous cos there's a couple of guys who have got big from doing this", I wouldn't be doing them much justice. If I said "you may not need lots of protein - it depends on your body", it also wouldn't give them much help. I have tried to remain fairly generic in the article yet still provide people with the basic tools for success. To do this, I have taken a look at what MANY genetically typical people have done in order to gain some decent size/strength and tried to relay that information as simply as I could.

If you know of a better way that works for many people (especially those who are already struggling), by all means post it up, as there are boat-loads of people on here who would be interested

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Bulldozer

winger's ..... How to grow thread ...... nah! ;)

Winger's ...... How to find free porn on the net....... Hell yeah !

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thestudbeast

This is funny cause most people I meet in the 160-180lbs range and not growing have got the protein thing down to a tee. They just don't realize they need tons of other food as well. I'd say this high protein theory is much better advice for endo's than ecto's. For Ecto's I'd say overall calorie consumption is much more important than overall protein consumption. This hold's especialy true if your training natural. Still every meal should be based around some type of protein. A protein powder can replace a protein meal but a vitamin pill can't replace fruit and veg (unfortuantly).

winger

Well you can take all the vitamins you want, it still cant replace porn....

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big

What if it's vitamin-v ;)

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hackskii

The problem with maintaining a large protein diet the body gets used to this and will end up requiring more protein.
So, to go up to 400 grams of protein a day might be helpfull in the beginning but in the end that is where your set point is at.

Not only that but very high protein diets where guys eat this constantly will have problems of going catabolic if a meal is skipped.

The Sweedish writer named: Torbjorn Akerfeldt has a killer article on protein turnover.
I do think in my opinion that the very high protein diets offer little if any advantage over a long period of time.
Short term protein cycling would be ok, but long term is counter productive.
If you like I can post his stuff here for you to check out.
Very impressive.

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Scott


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winger

Funny man you are.

Just link it Hackie.

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SCJP

I've read several times on here that the average person can't digest more than 20g protein per hour, so if one sleeps for 8 hrs per day, that leaves 16 hrs for protein ingestion. Therefore, the max you could ingest would be 16hrs x 20g = 320g, so how on earth does one ingest 400g unless they are only sleeping for 4hrs?

winger

I found this here, kinda cool.
1 gram of protein for my lean muscle mass came out to their 1.8 calculation. Just thought I would throw that out there.

How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Calculating Protein as a Percentage of Total Calories
Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day. First, find out what your Basal Metabolic Rate is by using this BMR calculator. Using the activity calculator located on the same page, you can then calculate the number of calories you need each day to maintain where you are.
After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.
Example:
For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
No matter what your calculations are, remember that there are no magic foods or supplements that can replace the right training and the right diet. The foundation of any program, whether your goal is to lose weight or gain muscle, is a combination of strength training and a healthy diet that includes plenty of carbs, with a balance of protein and fat. To gain weight, you need to consistently eat more calories than your body uses.

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big

Absolute myth IMO.

Even if that true, you mention it's the "average person", a bodybuilder will have far more muscle mass, and therefore be able to digest more protein.

I have never known anyone, even those taking more than 400g a day, sh1t out an undigested chicken breast.

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thestudbeast

Have you been asking or checking poo's?

So I thought if you ate too much protein in one go (more than your body needs and can store) it gets converted into carbs by your body and used as energy or stored as body fat. So in essence eating large amounts of protein is like eating a very expensive carb is it not?

big

Only if you aren't actually utilising the protein.

The body's conversion of protein to glucose is incredibly expensive. It won't do it unless it absolutely has to.

To be honest, I would rather eat too much protein, have as much muscle building as possible, and waste a little, than not to have enough.

If you are happy with your gains from the protein you are taking in, stick with it. But like I've said several times now, if that's the case, you're not who this article is aimed at

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Bulldozer

Agreed!!

I always shoot for 2g per lb of bodyweight. That way i know im covered.

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SARGE

exellent read, top notch

Broady

Great post, very informative especially for an EX massive over trainer!