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    Registered User ranger556's Avatar
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    How much protein per day?

    First off I just want to let you know that I have done a ton of research and I am not just trying to find a shortcut. Also, I am a college student so eating well prepared meals 5-7 times a day is not possible, so I depend on protein shakes.

    My questions are: I've read that I should take about 175 grams of protein per day. This is based on several calculations that I was told to make.
    Ive also heard that your body can't process that much protein per day. I am trying to bulk up so what is the correct path. Im 6 ft, 175 pounds, and my body fat is about 15%.

    I could also use some tips on a workout regime because my gains have started slowing. Some peole say I can lift 5 times a week, some tell me 3, some say 2. I've been successful for a while but my progress is slowing so I would like some help.
    Thanks.
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    .5-.8g per pound
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    Originally Posted by Lankeyguy15 View Post
    .5-.8g per pound
    What he said...... and spread it out as much as possible and Diversify protein sources as much as possible. I try to get to 1 g per lb but I'm a skinny dood and I think that's just me being on the safe side.
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    Registered User joakman's Avatar
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    Shoot for ~1.5 gram of protein per lean body mass.
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    I AM JUGGERNAUT WildBill22's Avatar
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    First off - I have a son in college and he has no problems meeting his protein goal (He's 235 lbs so he is taking in around 250 grams a day!) with a shake a day. What's stopping you from eating right? Make smart choices in the cafeteria - eggs, tuna fish, beef, chicken. My son's cafeteria has a stir fry station so he loads up on chicken/beef/veggies in dinner. Lunches consist of Tuna Fish, Burgers, Salads with hard boiled eggs and cottage cheese. Breakfast is oatmeal with a little protein powder added in. You don't have to eat 7 times a day. I would also recommend about 1 gram protein per body weight - with the goal getting most from foods - try to limit yourself to one shake. Let me know what's stopping you from getting your protein from foods and maybe I can help you out.
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    Registered User I.K9009's Avatar
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    College is precisely the time when you can do this. Nobody eats 5-7 "well prepared meals" per day. A couple of cans of tuna and a couple of bananas. Bam. 35g of protein. That's a meal.
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    Registered User ranger556's Avatar
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    Originally Posted by WildBill22 View Post
    First off - I have a son in college and he has no problems meeting his protein goal (He's 235 lbs so he is taking in around 250 grams a day!) with a shake a day. What's stopping you from eating right? Make smart choices in the cafeteria - eggs, tuna fish, beef, chicken. My son's cafeteria has a stir fry station so he loads up on chicken/beef/veggies in dinner. Lunches consist of Tuna Fish, Burgers, Salads with hard boiled eggs and cottage cheese. Breakfast is oatmeal with a little protein powder added in. You don't have to eat 7 times a day. I would also recommend about 1 gram protein per body weight - with the goal getting most from foods - try to limit yourself to one shake. Let me know what's stopping you from getting your protein from foods and maybe I can help you out.
    It's because I'm also contracted with the army and I'm at a military academy. My days start off at 5 for Army physical training and as soon as I'm done with that my classes start. Everyone tells me to keep track of how much protein I'm taking per day and i just don't have the time for that. I probably could make time for meals it's just hard to motivate myself when I have so much going on. If I could have some help with what foods to eat everyday that are quick that would be great.
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    Registered User joakman's Avatar
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    Originally Posted by ranger556 View Post
    It's because I'm also contracted with the army and I'm at a military academy. My days start off at 5 for Army physical training and as soon as I'm done with that my classes start. Everyone tells me to keep track of how much protein I'm taking per day and i just don't have the time for that. I probably could make time for meals it's just hard to motivate myself when I have so much going on. If I could have some help with what foods to eat everyday that are quick that would be great.
    It would take about 20 seconds for each meal to figure it out..
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    I AM JUGGERNAUT WildBill22's Avatar
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    Yup, I can see how that would be tough - but it does not take too long to figure it out. Tuna has 40g protein per can, beef jerkey, almonds, natty PB - if you have access to a fridge keep a supply of hard boiled eggs, cottage cheese and milk to add to your shakes. One of my favorite lunches is tuna mixed with 2 hard boiled eggs. When/where do you eat - take advantage of those times and make smart choices.
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    Registered User ranger556's Avatar
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    So if I can manage to improve my diet, what would be a reasonable amount of protein per day for 175 pounds? I have 68 kg of lean body weight.
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    Registered User joakman's Avatar
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    Originally Posted by ranger556 View Post
    So if I can manage to improve my diet, what would be a reasonable amount of protein per day for 175 pounds? I have 68 kg of lean body weight.
    200-225 grams of protein. I don't know anyone who would benefit trying to gain muscle mass eating .5 g/lb of protein, but that is just my opinion.
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    Registered User bwed's Avatar
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    I say this is much more along the lives of what I would shoot for. Especially if you are trying to bulk. As for the second part of your post if you are consuming that little of protein you should be able to jump start some gains by upping your consumption.
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    Originally Posted by joakman View Post
    200-225 grams of protein. I don't know anyone who would benefit trying to gain muscle mass eating .5 g/lb of protein, but that is just my opinion.
    .5-.8g per pound and 1-1.5 for mass gain. I took a college nutrion class, I can scan the book. Most people here just go by what others say, but I have actually studied it in school.
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    Originally Posted by I.K9009 View Post
    College is precisely the time when you can do this. Nobody eats 5-7 "well prepared meals" per day. A couple of cans of tuna and a couple of bananas. Bam. 35g of protein. That's a meal.
    when i lived in the dorms i did this kind of thing all the time
    if your looking for convenience, tuna is the sh*t
    now i buy tuna salad from meijer, so cheap/easy
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    Registered User joakman's Avatar
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    Originally Posted by Lankeyguy15 View Post
    .5-.8g per pound and 1-1.5 for mass gain. I took a college nutrion class, I can scan the book. Most people here just go by what others say, but I have actually studied it in school.
    Awesome, I have too and have many books. 87 grams of protein is going to do nothing for him.

    Many RD's and books are clueless as to what the needs of weightlifters are. If he is only getting 350 calories from protein, you expect him to eat ~1,800 clean calories from carbs? No thanks. Go with more protein and you will see more benefits.
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    Originally Posted by Lankeyguy15 View Post
    .5-.8g per pound and 1-1.5 for mass gain. I took a college nutrion class, I can scan the book. Most people here just go by what others say, but I have actually studied it in school.
    It's 1.7g per kg.
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    Body by Nutella. cjwav34's Avatar
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    Originally Posted by joakman View Post
    Awesome, I have too and have many books. 87 grams of protein is going to do nothing for him.

    Many RD's and books are clueless as to what the needs of weightlifters are. If he is only getting 350 calories from protein, you expect him to eat ~1,800 clean calories from carbs? No thanks. Go with more protein and you will see more benefits.
    Do you have any proof of this?
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  18. #18
    Do you ManiK yo? GetRippedInc's Avatar
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    Originally Posted by cjwav34 View Post
    It's 1.7g per kg.
    Don't argue with him. He is 7% BF and he clearly knows about dieting.
    Such much Placebo in here.
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    Registered User joakman's Avatar
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    Good info here from Lyle:
    http://www.bodyrecomposition.com/mus...-athletes.html

    Essentially, a high protein intake won’t hurt an athlete (basically everything you may have read about the dangers of high protein intakes is nonsense), it may provide small benefits of importance to elite athletes and, at the end of the day athletes and coaches don’t give a **** about pedantic scientific debates over amino acid metabolism that gives researchers and nerds like me a giant hardon. Admittedly, they didn’t put it in exactly those terms but that’s the gist of it.

    So here’s my recommendation, strength/power athletes should aim for 1.5 g/lb protein per day (again, this is about 3.3 g/kg for the metrically inclined). So for a 200 lb strength/power athlete, that’s 300 grams of protein per day. For a 300 lber, that’s 450 grams per day. If you’re Jeff Lewis, I imagine your protein requirements are basically ‘All of it’ or perhaps ‘A cow’. Per day.
    For those who haven't read his articles/books I recommend them.
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    Originally Posted by cjwav34 View Post
    It's 1.7g per kg.
    correct and less when converted to g per pound instead of KG
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    Originally Posted by GetRippedInc View Post
    Don't argue with him. He is 7% BF and he clearly knows about dieting.
    And...I was at 5.6 before I started bulk now im at 7.6
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    My GF's nutrition book says 1g per KG of bodyweight...but this is for the average person, not someone who is looking on packing on muscle or a bodybuilder. So RD's will tell the average person this.

    To see gains you need about 1.5g per pound. once I went on this diet, i went from 175 to 203 w/o changing my carb of fat intake, just by consuming more protein.
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    Originally Posted by WildBill22 View Post
    Yup, I can see how that would be tough - but it does not take too long to figure it out. Tuna has 40g protein per can, beef jerkey, almonds, natty PB - if you have access to a fridge keep a supply of hard boiled eggs, cottage cheese and milk to add to your shakes. One of my favorite lunches is tuna mixed with 2 hard boiled eggs. When/where do you eat - take advantage of those times and make smart choices.
    What type of tuna are you buying!?!?! lol.....sh*t, all the albacore I ever see is less than 30g a can
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    when I had class and was in season, I would dump 2 cans tuna in a zip loc bag and keep that in my pocket and sneak in the bites when the teacher wasn't looking. Didnt work to well, the smell gave me away.So I left class to use the restroom and pounded the tuna on the way.

    I was only in class for about 2-3 hours/day so I didnt need to bring a cooler. just needed 1 meal.
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    Originally Posted by Lankeyguy15 View Post
    And...I was at 5.6 before I started bulk now im at 7.6
    Judging by your pic, you aren't at 7.6%. You're more cut than I am at the moment, but last summer I was ~10% and was more defined, just sayin you may want to check what you're using to calculate. I mean 6% is about what pro's are on stage.

    No hate at all.
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    Originally Posted by ranger556 View Post
    First off I just want to let you know that I have done a ton of research and I am not just trying to find a shortcut. Also, I am a college student so eating well prepared meals 5-7 times a day is not possible, so I depend on protein shakes.

    My questions are: I've read that I should take about 175 grams of protein per day. This is based on several calculations that I was told to make.
    Ive also heard that your body can't process that much protein per day. I am trying to bulk up so what is the correct path. Im 6 ft, 175 pounds, and my body fat is about 15%.

    I could also use some tips on a workout regime because my gains have started slowing. Some peole say I can lift 5 times a week, some tell me 3, some say 2. I've been successful for a while but my progress is slowing so I would like some help.
    Thanks.

    At 6 ft and 175 pounds you definitely need to eat more. If you have been doing a ton of research, then why are you following bad advice? You body can process more than 175 grams of protein per day.

    The following a guideline for some new calculations. It’s a PDF file with information for dieting to add muscle.

    Emma-Leigh's calorie/macro thread

    http://jerrybruton.files.wordpress.c...ronutrient.pdf

    You should show the details of your current workout routine.
    How can you visualize training a muscle if you don't know its structure?
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    Originally Posted by jerz_llano View Post
    What type of tuna are you buying!?!?! lol.....sh*t, all the albacore I ever see is less than 30g a can
    Here you go dude! A little more expensive but worth it!

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    Originally Posted by cjwav34 View Post
    Judging by your pic, you aren't at 7.6%. You're more cut than I am at the moment, but last summer I was ~10% and was more defined, just sayin you may want to check what you're using to calculate. I mean 6% is about what pro's are on stage.

    No hate at all.
    Used both those hand held body fat controllers. One at Ballys that said 5.6 before my bulk and 1 at our BRAND NEW school gym that has all new equipment. I was on bulk...I did no cardio at all or ab work. If I did for 3 weeks I would be more defined.
    Bench:315 Squat: 1x20 235 Dead Lift: 350 Weight 180 Height 6'3 Cal. State LB Raiders Fan Dodgers Fan 195 CL Bulk Log: http://forum.bodybuilding.com/showthread.php?t=131203423
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    Originally Posted by Lankeyguy15 View Post
    Used both those hand held body fat controllers. One at Ballys that said 5.6 before my bulk and 1 at our BRAND NEW school gym that has all new equipment. I was on bulk...I did no cardio at all or ab work. If I did for 3 weeks I would be more defined.
    They are not accurate in the least bit. Mine would vary from 7% to 17% depending on how much water was in my body.
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    I like this answer. However, I think it would be beneficial that I emphasize that joakman stated per LB OF LEAN BODY MASS. Take your fat percentage & find out how much you would weigh w/o any fat. Then multiply by 1.5 grams of protein. Same thing he said but just emphasized.

    Originally Posted by joakman View Post
    Shoot for ~1.5 gram of protein per lean body mass.
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