How many grams of protein should I take in?

[IwantProteinz]

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?

[t1ger]

1. Protein: Most studies out suggest that in the face of ADEQUATE calories and CARBS then the following protein intakes are sufficient:
STRENGTH training -> 1.2 to 1.6g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.4 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT they also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.

Anyway - you can see that the general recommendations given in the 'bodybuilding' area (1g / pound) is nearly double this! And although the evidence out to suggest a NEED for this requirement is scarce - some general 'bodybuilding' guidelines would be based as follows:
If bodyfat UNKNOWN but AVERAGE = 1-1.25g per pound weight
If bodyfat KNOWN = 1.25-1.5g per LEAN weight

If you are VERY LEAN or if you are on a LOW TOTAL CALORIE INTAKE then protein becomes more important - so stick toward the higher levels:
Average bodyfat, lower calorie intake = 1.25-1.5 x pound total mass
Bodyfat known, lower calorie intake = 1.33-2 x pounds lean mass

If you are VERY OVERWEIGHT, VERY INACTIVE, and NOT on a lower calorie diet then you should stick closer to, or decrease slightly BELOW the above levels: protein = something around the 1 x total weight (down to 1 x LEAN MASS).

http://forum.bodybuilding.com/showth...hp?t=121703981

Always remember to read the stickies.

[rocky1kenobi]

You won't go too far wrong with around 150g /day.

[IwantProteinz]

You won't go too far wrong with around 150g /day.

Thanks. I'm 36g away from that.

[WonderPug]

Your protein intake is fine, if a bit higher than it needs to be.

As a general rule, you should consume 1.0 to 1.5 grams of protein per pound of lean body mass (or about 1 gram per pound of bodyweight)

[REALDEAL012]

Your protein intake is fine, if a bit higher than it needs to be.

As a general rule, you should consume 1.0 to 1.5 grams of protein per pound of lean body mass (or about 1 gram per pound of bodyweight)

So do you believe 275g protein to be too much at 205 pounds?

[WonderPug]

^ 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).

[REALDEAL012]

^ 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).

This makes more sense to me. It would just seem that your LBM requires protein, not your overall body weight. Why do you always hear 1 to 1.5 grams per pound of BODYWEIGHT though?

[WonderPug]

^ 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.

[REALDEAL012]

^ 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.

It seems that you are quite that advocate for high fat intake.. Do you recommend keeping the protein at about 1.25 g per lb LBM, and replace whatever I am over that with fat?

[WonderPug]

^ 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.



-------
* 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.

[REALDEAL012]

^ 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.



-------
* 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.

Proposed Macros:

3000 calories - very slow bulk is the goal

240g protein
110g fat
270 carbs

[WonderPug]

^ The macronutrient profile seems fine, but what is your (estimated) maintenance intake?

[REALDEAL012]

^ The macronutrient profile seems fine, but what is your (estimated) maintenance intake?

BMR is about 2200.. Activity level puts me at 3300.. But as a natural endomorph, I always go towards the low end of the estimates. I lost approximately 40 pounds in the last year as I was always the "big kid". Currently cutting at 2100 calories

[WonderPug]

^ 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.

[REALDEAL012]

^ 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.

I would say around 2800 calories.. I feel like I am preserving muscle pretty well right now as I consume about 220g protein a day