ok lets say ur cutting on a calorie deficit and doing intense weight lifting but not getting enough protein?
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01-08-2011, 08:56 AM #1
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01-08-2011, 09:02 AM #2
You harvest protein from your body's stores (in muscle).
How much you need is a completely different matter. 1 gram per lb of lean body mass is way more than sufficient to cover the body's metabolic requirements and continue buding muscle. Some people say more is better, but I frankly haven't ever seen scientific evidence to back up that claim.
Very few Americans don't get more than their daily required protein ... and most people don't go out if their way to eat enough protein. The more dangerous situation is when people try fail fad crash diets that have few protein sources.
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01-08-2011, 09:19 AM #3
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01-08-2011, 09:22 AM #4
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01-08-2011, 09:27 AM #5
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01-08-2011, 09:46 AM #6
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01-08-2011, 09:53 AM #7
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01-08-2011, 11:49 AM #8
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01-08-2011, 11:51 AM #9
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01-08-2011, 11:51 AM #10
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01-08-2011, 02:52 PM #11
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01-10-2011, 09:30 AM #12
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01-10-2011, 09:34 AM #13
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01-10-2011, 09:35 AM #14
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01-10-2011, 09:48 AM #15
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01-10-2011, 09:55 AM #16
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01-10-2011, 09:58 AM #17
I think anyone that is lifting should get at least 130g a day. That is an absolute minimum though. I would go as far as to say everyone lifting seriously should get 150g per day. If you are 160lbs or less I think you need a little more to put on mass, and if you are 160-180 that is probably around your LBM. 150g a day isn't terribly difficult either. I think that the 1g per pound of LBM is a good rule to follow unless you are trying to put on a lot of mass or cutting at a large deficit.
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01-10-2011, 11:15 AM #18
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It's alot easier than you think, if you make it a conscious effort to eat protein it'll happen. Eat some sort of protein with every meal, start taking protein shakes if you're not already. Two scoops after your workout is almost 1/3 of what you need. If it is still hard for you, there's a really good cookbook called Muscle Chow that is high protein foods that are real easy to make and give all the nutritional info of the recipes. Make protein a priority
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01-11-2011, 08:33 AM #19
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01-11-2011, 08:43 AM #20
I really don't think it's much of an issue to be honest. The protein requirements are grossly over exaggerated. Plenty of athletes maintain and build muscle without worrying about macro nutrients. As long as your protein intake isn't extremely low like <50 grams don't stress about it too much.
Now if you're sitting at 200 plus lbs at 8% body fat that might be a different issue.
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01-11-2011, 02:05 PM #21
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01-11-2011, 02:32 PM #22
Yeah I know A LOT of athletes that eat somewhat better than most people but their lunches(or whatever they eat at school) and if it reflects anything of their complete diet it just doesn't seem like most of us do. I had a few basketball players once ask me how much I eat since I always have two lunch bags and I told them like 200g protein(broke all my macros down) and they asked how was I able to eat all of that?
Look once slice of quality cheese is 6g well eat 3 thats 18g. PB Sandwhich for lunch 15+G(depends how much etc) and once thing of chicken is 25g. I easily eat two chicken breasts when I have them for dinner and thats 1/4 of my protein. Its not hard.blahhhhh
MISC STRENGTH CREW
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01-11-2011, 02:34 PM #23
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01-24-2015, 06:03 AM #24
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01-24-2015, 06:29 AM #25
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What idiot told you....you needed 300g of protein a day?
Using this protein calculator
http://www.healthcalculators.org/cal...rs/protein.asp
even when I select desk work ,no exercise at all....my protein need is only 79g a day.
and you don't need protein powders for your intake
cause REAL FOODS like (chicken,fish,beans...ect...)
are not only better....but will keep you fuller A LOT LONGER than a shake would....
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01-24-2015, 07:17 AM #26
If it is consistent and depending on how little protein you are consuming, your body will use more of your muscle proteins to fund other needs. Although training will also have a large effect on muscle retention.
http://advances.nutrition.org/content/3/2/119.full
Seems amazingly high. You may do better to set your protein intake more in line with your target weight. For example using 150 pound to calculate from as opposed to 288.
Similar protein advice here, (I know you are not a man...)
http://www.menshealth.com/nutrition/lean-muscle-dietThe most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-24-2015, 08:12 AM #27
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04-26-2015, 01:49 PM #28
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04-26-2015, 03:08 PM #29
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04-26-2015, 03:37 PM #30
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