Water Intake with Protein/Creatine

[Martyax]

Following the P90X macros, I'll be taking about 300g of protein a day, with around 3-5g of creatine. About 75g of the protein is whey powder supplements. I weigh 160lb. Is there a rule of thumb on how much water I should drink a day to prevent any liver/kidney issues? Or just to help with absorption? Thanks.

[InItForFitness]

300g of protein/day? This is a perfect example of why you should not follow that training program, or it's diet advice...both are horrible.

To begin learning PROPER nutritional requirements, use the calculations provided in this thread ; http://forum.bodybuilding.com/showth...hp?t=156380183

If your goal is to gain muscle, you'll want to eat above TDEE (roughly 250-500 calories)
If you want to lose fat, you'll want to eat below TDEE (by the same amount)

Do not plan on doing both at the same time, as it's very unlikely to happen

Additionally..

Get yourself on a real training program if you want to make some actual progression in both muscle & strength development that would create a functional and healthy physique.


For your direct question..

Water intake should be enough that you are consistently taking around 4-5 clear urination on a daily basis.
The amount required for this will vary from between individuals.

[Martyax]

I actually have read that thread, but wanted to follow the programs nutrition recommendation. It's 300g protein, 180g carbs, 53g fat just for the first month labeled as the "fat shredder" month. (50/30/20). Is it truly that horrible? I wanted to do P90X to get in good overall shape, then afterwards work on larger muscle gain

[The Solution]

Following the P90X macros, I'll be taking about 300g of protein a day, with around 3-5g of creatine. About 75g of the protein is whey powder supplements. I weigh 160lb. Is there a rule of thumb on how much water I should drink a day to prevent any liver/kidney issues? Or just to help with absorption? Thanks.

You dont need more than 160g of protein at 160g unless you are on enhanced products.

3-5g of creatine on workout days
no need to load/cycle take it anytime

Drop your protein intake down and adjust your caloric intake to more fats/carbs.


If Cutting Read the following:

http://www.bodyrecomposition.com/fat...ss-part-1.html
http://www.bodyrecomposition.com/fat...ss-part-2.html

I highly suggest you read here regarding your diet:

http://www.bodyrecomposition.com/fat...ts-part-1.html
http://www.bodyrecomposition.com/fat...ts-part-2.html


If Trying to add some size:


Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html

Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

[llahhsoj]

There is no rule of thumb as far as water consumption goes. Your body knows when it is dehydrated. A lot of people like to go by a gallon+. On a typical day, I don't drink that much.