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I'm cutting at around 2200 calories (given that I'm a big guy and exercising most days, this is around an 800+ deficit). I'm also lifting and running (mix of interval and jog) 5 times a week.
I'm getting in about 120 g of protein a day, sometimes more. I'm not using powders or anything (just because I haven't bought any, not moral opposition). How much protein should I be aiming for? How do you recommend I get it without wildly exceeding calorie limits?
Aim for 1-1.5 grams of protein per lb of body weight. Seems like u r not getting enough protein.
how much u weigh in lbs? atleast that many grams or more.. If u weigh more than 120lbs then u r eating too less..
1.5 g/lb during a caloric deficit.
Looks like you're not getting enough calories or protein. Also make sure to get 0.3-0.5 g/lb fat and the rest in carbs.
I'm 230, around 35% bf, and I know 230 is ostensibly optimal, but I have no clue how I can get close to that while keeping my calorie limit.
if your not getting enough protien,atleast 1g/per lb. then you could sacrifice preserving muscle on a cut.
With that level of bodyfat go for around 180g
Im 164Lbs (On a cut ATM) and i get 190gr a day. And that includes my post-workout prot shake.
Like everyone said, aim for 1-1,5gr per body weight.
EDIT: At that weight, I'd aim for at least 220gr of protein. And you can easily up your cals intake to 2500 per day. You will still loose noticeable amounts of fats especially if you are active everyday.
Keep it up!
I never once went over 180g of protein a day. And never has that stalled my progress in any possible way.
1g per lb LBM, which would be 150 in your case.
[QUOTE=Own3r;546462593]I never once went over 180g of protein a day. And never has that stalled my progress in any possible way.[/QUOTE]
I'm trying to stay below 190! Lol it's really really hard. I got up to 220 the other day n I had to readjust my macros. I love cc too much :(
It will all depend on how many carbs you're taking in. If your carbs are too low you'll convert protien to carbs and be in a protien depleted state.
Less carbs = more protien
I am 6'5" and 228.5-232.5 depending on the day. i estimate 22% bodyfat. i am currently taking BCAA amino acids(during workout), and isoflex protein (2x). i generally work out 6 times a week and i am a concrete worker.
[QUOTE=dhunstad;1486283091]I am 6'5" and 228.5-232.5 depending on the day. i estimate 22% bodyfat. i am currently taking BCAA amino acids(during workout), and isoflex protein (2x). i generally work out 6 times a week and i am a concrete worker.[/QUOTE]
Thread is old.
Anyways, as you're a big guy, you'll want somewhere around 200g of complete protein daily, you could add some (if you prefer) since you're cutting... also I wouldn't count BCAA, due to it not being a complete source. Carbs would serve you better.
My rule is 1g per pound of body weight per day.
1.5g/lb at any point is pushing way too much for a natural lifter. I have never seen any strong evidence supporting this anecdotal claim. 1g/lb is more than enough. Even when cutting. Oh and this includes non-animal protein as well. People who say that plant protein shouldn't count towards daily protein intake, there's a special place in hell for you. Just kidding ofc.
Or am I?