On a daily basis, if your goal is to cut to the point where you have a six pack and you want to chisel yourself, how many grams of protein should you eat a day?
Workout is split between anarobic and aerobic exercises.
06-07-2010, 12:33 PM #1
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06-07-2010, 12:58 PM #6
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IMO, start with ~1g per LMW and get one of those body scale that monitors your muscle % and BF %. Too much protein will convert to energy and fat.
I think it depends on your goal. If you're still in lowering BF% 1.5 maybe too much imoDown 15% BF Up 6 % Muscle in 7 months (March, April, May, June, July, Aug, Sept 2010)
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Aug/Sep/Oct '11 - fat loss / cut Goal: 1 lb every 5 days / (3500 cals burnt every 5 days - 400 cal deficit food | 300 cal deficit gym daily)
My Fat Stack: Fish Oil, Olive Oil, Flax, PB, Eggs, Almonds, Almond Butter, CLA
My Protein Stack: Chicken, Lean Steak, Deli Turkey, Fish, Egg Whites, Greek Yogurt, Cottage Cheese, ON Whey
06-07-2010, 02:26 PM #7
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Although daily estimates for how many grams of protein should I eat in a day varies, a general guideline for people that lead a sedentary lifestyle is that you need to consume about 0.8 grams per kilogram (2.2 pounds) of ideal bodyweight (the weight you would like to be). A general guideline for the more active person who is looking for gains in strength should be to consume 1.2 to 1.4 grams of protein per kilogram of ideal bodyweight.
If you are a sedentary male weighting 140lbs you should be consuming 50.4 grams of protein per day.
Calculation= (140lbs/2.2) * 0.8 = 50.4 grams
If you are an active male weighing 140lbs you should be consuming 76.36 to 89.1 grams of protein per day.
Calculation= (140lbs/2.2) * 1.2 = 76.36 grams
Calculation= (140lbs/2.2) * 1.4 = 89.10 grams
Dieting and your ideal bodyweight:
Using the above formulas can also help you answer the question of ***how many grams of protein should I eat in a day?*** if you want to lose weight.
If you lead an active lifestyle and currently weigh 140lbs you should be eating about 76 to 89 grams of protein per day (based on the above calculations). If you want to decrease your body weight to 130lbs you should be eating 71 to 83 grams of protein per day.
If you lead a sedentary lifestyle and currently weigh 140lbs you should be eating about 50 grams of protein per day (based on the above calculations). If you want to decrease your body weight to 130lbs you should be eating 47 grams of protein per day.
The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.4 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.
Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the bodys preferred source of energy to create the muscle tissue from the protein you took in.
Whatever your goal, many organizations and individuals (particularly within the bodybuilding community), insist on athletes eating an extraordinarily high amount of protein sometimes more than triple the levels typically recommended by international government health boards.
Practical Fitness Tips collected a handful of recommendations on protein intake from multiple sources, from numerous locations around the world. Here they are, in approximate order from least to greatest:
1) World Health Organisation *** 0.45 grams of protein per kilogram of bodyweight.
2) British Nutrition Foundation *** 0.75 grams of protein per kilogram of bodyweight.
3) Food & Nutrition Board (USA) *** 0.8 grams of protein per kilogram of bodyweight.
4) Health Canada ***0.8 grams of protein per kilogram of bodyweight.
5) National Health & Medical Research Council (Australia) *** 0.84 grams of protein per kilogram of bodyweight.
6) American Association of Kidney Patients *** 0.8 to 1.0 grams of protein per kilogram of bodyweight.
7) Ask the Dietician *** 1.2 grams of protein per kilogram of bodyweight.
8) Journal of Applied Physiology (USA) 1.0 to 1.4 grams of protein per kilogram of bodyweight.
9) Medscape (USA) ***1.2 to 1.4 grams of protein per kilogram of bodyweight (for ***endurance athletes***).
10) Canadian Dietetic Association ***1.0 to 1.5 grams of protein per kilogram of bodyweight.
11) American Dietetic Association *** 1.0 to 1.5 grams of protein per kilogram of bodyweight.
12) Medscape (USA) *** 1.4 to 1.8 grams of protein per kilogram of bodyweight (for ***bodybuilders***.
13) Journal of the American College of Nutrition ***8211; 1.6 to 1.8 grams of protein per kilogram of bodyweight.
14) Journal of the International Society of Sports Nutrition (UK) ***1.4 to 2.0 grams of protein per kilogram of bodyweight.
15) Iron Magazine (USA) *** 2.2 grams of protein per kilogram of bodyweight.
16) Bodybuilding.com ***Protein Calculator*** (USA) *** 3.3 grams of protein per kilogram of bodyweight.
Last edited by Scarfdaddy; 06-07-2010 at 02:33 PM."Pain is temporary, but failure lasts a lifetime"
Hop on the juice because of severe insecurity issues and continue on that downward spiral.
I do look down on people who juice recreational (a.k.a people who juice simply for looks and do not get paid for it) and consider myself better than them automatically.
If your worrying about the size of your biceps (instead of the size of your testicles)... you're probably a failure at life on many levels.
12-10-2012, 12:30 PM #8
12-10-2012, 12:44 PM #9
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12-10-2012, 01:46 PM #10
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when bulking I get 1g per pound of bodyweight...when dieting 1.25 per pound of bodyweightAnthony Bevilacqua Online Coach
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My comments do not necessarily reflect the opinions of All American EFX and they are my own.
12-10-2012, 02:14 PM #11
12-10-2012, 03:02 PM #12
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For a bodybuilder 0.8g protein per pound of LBW is fine. I personally recommend 1g protein per pound of LBW (lean body weight).
So if you are 200lbs at 18% body fat your LBW = 164lbs, in this case I would aim for 164g of protein or more.
Don't ever go by total bodyweight thats just stupid, always go from lean bodyweight. If someone was 350lbs does that mean he has to consume 350g protein per day? thats 1400 calories alone from protein, and he hasn't even got in his other macronutrients yet.✔ ISSA Certified Personal Trainer, Fitness Model & Sponsored Athlete!
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12-10-2012, 11:20 PM #13
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