amurphy

how many grams of protein do you consume a day and what is your weight in lbs.

i weigh 190lbs and consume about 350-390g a day.

looking to find out how people calculate there protien intake. i have read many variations of how much protein you should consume per bodyweight etc. I just want to know what people actually do take a day.

cheers

cellaratt

2 grams protein per pound of bodyweight...IMO

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big

If you really want to grow and get strong, this is excellent advice.

A lot of people will pop along shortly saying that half of that is ample... and it may be for some people... but for most, boatloading the protein is a great way to grow.

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Lost Soul

2 main considerations

1 - what your body composition is
2 - what you are ingesting with protein

so fat man of 250lb and 35% body fat will not have the same nitrogen turnover and therefore protein requirements of a man who is down to the bone at 250lbs, the latter will 99 times out of a hundred turnover more protein

second point. the more additional caloires from other macros (fats and carbs) you ingest, the lower the grams of protein required

so when dieting people OFTEN crank protein up and carbs are lowered.

If you are though having 600-700g of carbs ED they become very sparing in terms of the degradation and 'incorrect usage' of th protein, therefore you will need less

I personally feel very few recreational trainers need over 250g of protein and should utilise other macros to make up the short fall of caloires

steroid users, BBers dieting and very heavily muscled people may need more

no point having too many grams of protein and not having enough carbs and vice versa

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amurphy

cheers for the input.

i have been thinking for a while that i have been consuming to much protein for my weight. i was taking to much protein in my shakes.

do you think for my weight i should consume less protein or keep it the same?

big

Try shifting the focus from shakes to real foods but keep protein in the same ballpark IMO. It should be trivially easy to get at least 200-250g of protein from real food in a day, and then use the shakes to top it up if you can't handle any more meat and/or for PWO shakes if you so desire.

Real food should make up at least 75% of your protein intake IMO (that's not a scientific number, I just plucked it out of thin air BTW).

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wogihao

There are many secondary benifits to getting your protien from real foods compaired to powders.

Theres lots of aminos/nuturents that are in real foods that are difficult if not impossible to replicated in powders. So if you get the majority of your daily protien from powders your missing out on this. Plus it tastes better.

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Lost Soul

Agree with both the above

instead of working on numbers lets have a look at a sample day of what you eat and see if its suitable for your stats, goals and lifestyle

bullet point it
time form
food choice
portion size
where training falls

that is far better than trying to work out numbers

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“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

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amurphy

cheers again.

here is what protien i take a day

6am scrambled egg(5 eggs with only 2 yolks) 50g shake fast acting

8am 1/2 tin tuna

10am 50g shake

12pm 1 tin a tuna

2pm 1/2 tin a tuna

4pm 50g shake

6pm PWO 50g shake

7pm dinner usually omellete, steak, cajun chicken

9pm 50g shake

so i suppose 250g comes from shakes, 150 from food. i think i will need to alter this big time. going with your advice i think i need to drop the shakes during the day and replace it with more tuna, chicken breast, ham etc and just the leave the shakes to breakfast, PWO and before bed.

Lost Soul

Yes my friend but if you read my post above

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“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

amurphy

ok, here is what i consume with my protein

6am- scrambled egg, 1 slice wholemeal toast, 50g shake

8am- 50g shake and extra virgin oil

10am- slice wholemeal toast, 1/2 tin of tuna

12pm- 2 slice wholemeal toast, tin tuna

2pm-1 slice wholemeal toast, 1/2 tin tuna

4pm- 50g shake

6pm-PWO banana/pineapple, 50g shake

7pm- baked potato chilli cheese(this is what i had last night)

9pm-50g shake.

i did a thread not so long ago about timed carbs and was going to try this as i have stag do in Ibiza coming up and didn't want to bulk as much but after reading a few more threads i decided against it as i am 6ft 3 and for my weight it was notted that i should alter my diet for my height/weight.

after the stag do my aim is to up my calories gradually every week so this is why i was replacing meals with shakes so i still had the protein element and not the carbs. i intend to gradually replace the shakes with meals protein/carbs/fats and then gradually up the amount of food for each meal so i am consuming 4000 cals a day.

so should i continue to keep the shakes until after my holiday?

Lost Soul

i think you are misundertsanding the role of shakes and that they are only added for convenience

If you are going to try and bulk up eat more carbs, less protein as a ratio in comparison to your existing regime

up essential fats and include red meat and whole eggs

fresh veg and fruit is always a must

the diet is very bland, very lacking and can be improved

your goals are your goals, but end of the day you need to focus on the issues listed, not place the emphasis on protein powder

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“ a stark reflection of e-lifters using internet bodybuilding forums fancying themselves as gurus ” Lost Soul

The more posts I read on peoples steroid use the harder I find it to spot internet trolls

TaintedSoul

Sounds like a tuna, bread and shake diet.

You need to eat more rice, potatoes, chicken, fish, nuts, peanut butter, veggiess. etc.. etc..

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