I've been bulking for the past 4 days,3k calories and between 160-180 G of protein,should I take in more or less?
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02-24-2011, 12:59 PM #1
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02-24-2011, 01:04 PM #2
http://forum.bodybuilding.com/showth...hp?t=121703981
Always remember to read the stickies.
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02-24-2011, 01:07 PM #3
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02-24-2011, 01:43 PM #4
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02-24-2011, 01:52 PM #5
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02-24-2011, 03:00 PM #6
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02-24-2011, 03:03 PM #7
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^ It's likely more than you need unless you're very lean and cutting, but if you enjoy eating foods that yield that much protein per day, and your intake of protein isn't crowing out dietary fat or the amount of carbs you want to consume, then it's fine.
That said, if you're relatively lean, consuming about 200 grams of protein would likely be sufficient (or about 1.0 to 1.5 grams per pound of lean body mass).
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02-24-2011, 03:06 PM #8
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02-24-2011, 03:25 PM #9
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^ If you hear people using bodyweight as the benchmark for the 1.0 to 1.5 gram recommendation, they are mistaken as one should use lean body mass. That said, for a relatively lean person (or at least for someone who isn't clinically overweight), then it can be sufficient to use bodyweight as a guide to protein consumption, setting intake to 1 gram per pound of bodyweight.
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02-25-2011, 04:57 AM #10
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02-25-2011, 05:01 AM #11
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^ It depends on how your body reacts.
It's prudent to consume at least 1 gram of protein per pound of lean body mass, and 1.25 grams is a very good target. Equally, it's prudent to consume at least 0.45 grams of fat per pound of bodyweight.*
I tend to perform better on lower carbohydrate intake and thus I tend to consume a relatively large amount of dietary fat. Some folks react in a similar way, and some folks react very differently.
My carb intake tends to be ~150 grams per day when bulking and ~30 grams per day when cutting on a TKD**, with protein intake equal to about 1 gram per pound of bodyweight, and the remaining calories coming from dietary fat.
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* Assuming you're engaging in intensive, progressive weightlifting.
** Not including about 40 grams of carbs consume before, during or right after my workout per the TKD protocol.
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02-25-2011, 05:10 AM #12
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02-25-2011, 05:12 AM #13
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02-25-2011, 05:39 AM #14
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02-25-2011, 05:44 AM #15
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^ At what caloric intake do you think you would be weight stable (neither gaining nor losing weight)?
P.S. Your current caloric intake is alarmingly low for someone of your size and thus I fear you might be losing more lean body mass than would be the case with a more conservative reduction in calories.
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02-25-2011, 05:49 AM #16
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