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?
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09-12-2010, 11:01 AM #1
How much protein do I need while cutting?
Most Recent Lifts:
http://forum.bodybuilding.com/showthread.php?t=133440903
Squats: 210 5x5
Bench Press: 150 4x5
Press: 105 5,5,3
Deadlift: 265 1x3
Power Snatch: 70 5x3
(Boy these are out of date!)
April Fools Fat Loss Competition (2011):
Not going great - putting on too much muscle to want to cut!
4/4/11: 230
4/11/11: 235
4/18/11: 232
1/25/13: 287 (Should have come back sooner!)
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09-12-2010, 11:09 AM #2
- Join Date: Apr 2010
- Location: United States
- Age: 35
- Posts: 1,136
- Rep Power: 1793
Aim for 1-1.5 grams of protein per lb of body weight. Seems like u r not getting enough protein.
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09-12-2010, 11:12 AM #3
how much u weigh in lbs? atleast that many grams or more.. If u weigh more than 120lbs then u r eating too less..
AMC
The only real natty bodybuilder that I know for sure is me! :)
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09-12-2010, 11:14 AM #4
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.
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09-12-2010, 11:16 AM #5
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.
Most Recent Lifts:
http://forum.bodybuilding.com/showthread.php?t=133440903
Squats: 210 5x5
Bench Press: 150 4x5
Press: 105 5,5,3
Deadlift: 265 1x3
Power Snatch: 70 5x3
(Boy these are out of date!)
April Fools Fat Loss Competition (2011):
Not going great - putting on too much muscle to want to cut!
4/4/11: 230
4/11/11: 235
4/18/11: 232
1/25/13: 287 (Should have come back sooner!)
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09-12-2010, 11:17 AM #6
- Join Date: Jun 2007
- Location: Sacramento, California, United States
- Age: 35
- Posts: 1,254
- Rep Power: 0
if your not getting enough protien,atleast 1g/per lb. then you could sacrifice preserving muscle on a cut.
The Legion of Good Samaritans.
Brb cutting till fall
"There is no reason to recommend protein supplements per se because there is no evidence that supplements work better than foods." I am not anti-supplement, but I am anti-nonsense."-unknown
i rape back
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09-12-2010, 11:28 AM #7
- Join Date: Aug 2009
- Location: United Kingdom (Great Britain)
- Age: 32
- Posts: 1,116
- Rep Power: 216
With that level of bodyfat go for around 180g
Biomedical Science Undergraduate
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09-12-2010, 11:35 AM #8
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!
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09-12-2010, 11:51 AM #9
- Join Date: Jun 2008
- Location: MTL, Quebec, Canada
- Age: 37
- Posts: 4,965
- Rep Power: 8399
I never once went over 180g of protein a day. And never has that stalled my progress in any possible way.
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09-12-2010, 06:07 PM #10
- Join Date: Oct 2008
- Location: Michigan, United States
- Age: 42
- Posts: 448
- Rep Power: 212
1g per lb LBM, which would be 150 in your case.
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09-12-2010, 06:27 PM #11
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09-12-2010, 06:28 PM #12
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 protienIf you don't get what you want you didn't want it bad enough
Pro Choice
Non Christian
MAGA
2A Advocate
FJB
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03-07-2017, 12:54 PM #13
how much protein do i need to cut?
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.
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03-07-2017, 01:35 PM #14~ Feel free to PM me if you have any questions ~
" As mind ~ as matter "
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03-07-2017, 04:57 PM #15
My rule is 1g per pound of body weight per day.
I like personal responsibility and accountability. When you admit you are the problem you are simultaneously admitting you are the solution.
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07-05-2017, 12:18 PM #16
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?
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