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  1. #1
    Scum Of The Boards fsd2's Avatar
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    100g protein a day enough?

    im averaging 100 grams of protein a day, im 170 lbs 21 percent bodyfat

    They say 1g/lb but iyo am i holding my self back significantly??
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  2. #2
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    No the guidelines are just for fun*








    *not srs
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  3. #3
    Scum Of The Boards fsd2's Avatar
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    Originally Posted by SuffolkPunch View Post
    No the guidelines are just for fun*






    *not srs

    Well iyo what is the guideline? i have heard 1g / kg as well*, in which case i would be okay. And are these guidelines in terms of total weight or lean bodyweight? Trying to clear this up in my brain once and for all


    *srs
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  4. #4
    Dat there cheezburgers! vinipitta's Avatar
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    Originally Posted by fsd2 View Post
    Well iyo what is the guideline? i have heard 1g / kg as well*, in which case i would be okay. And are these guidelines in terms of total weight or lean bodyweight? Trying to clear this up in my brain once and for all


    *srs
    1.2g/kg of body weight (the lower range) according WonderPug references. If you are on a cut you better stay on the high range just to guarantee.

    From: http://forum.bodybuilding.com/showth...#post796413661
    Originally Posted by WonderPug View Post
    Nitrogen balance techniques suggest that the protein requirements to attain zero nitrogen balance in those that engage in resistance training range from 1.2–2.2 grams of protein per kg of bodyweight [1-6].

    Thus, I think it's fair to say that you mom's friend isn't very knowledgeable about the subject.



    --------------------
    1. http://www.ncbi.nlm.nih.gov/pubmed/14971434
    2. http://www.ncbi.nlm.nih.gov/pubmed/15798080
    3. http://www.ncbi.nlm.nih.gov/pubmed/1763249
    4. http://www.ncbi.nlm.nih.gov/pubmed/11023001
    5. http://sportsci.org/jour/9901/rbk.html
    6. http://www.ncbi.nlm.nih.gov/pubmed/15212752
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  5. #5
    Registered User adamrochester's Avatar
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    I would go to 200-210 if your cutting
    offseason journey to junior mr. AUSTRALIA
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  6. #6
    Chasing cats since 1967 WonderPug's Avatar
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    If you're maintaining or bulking, you're probably fine at that intake (especially if your workouts aren't extremely intensive). If you're cutting then there might be some benefit to increasing intake to as much as 170 grams, especially if you caloric intake is substantially below TDEE.
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  7. #7
    Registered User AlwaysTryin's Avatar
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    Is it even possible to only consume 100g a day? What do you eat all day, gummi bears?
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  8. #8
    The Blank psychodiver9's Avatar
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    Originally Posted by AlwaysTryin View Post
    Is it even possible to only consume 100g a day? What do you eat all day, gummi bears?
    This. Pretty sure I could do this in trace proteins
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  9. #9
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by AlwaysTryin View Post
    Is it even possible to only consume 100g a day?
    Look to the average vegetarian on a low to moderate caloric diet.
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  10. #10
    Registered User rickison's Avatar
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    Originally Posted by WonderPug View Post
    Look to the average vegetarian on a low to moderate caloric diet.
    Are you taking any protein supplement?
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  11. #11
    Registered User AlwaysTryin's Avatar
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    Originally Posted by rickison View Post
    Are you taking any protein supplement?
    He's not vegetarian..
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  12. #12
    Registered User jon1995's Avatar
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    stop eating like a little girl
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  13. #13
    Work. Learn. Win. Dexter3000's Avatar
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    Originally Posted by WonderPug View Post
    If you're maintaining or bulking, you're probably fine at that intake (especially if your workouts aren't extremely intensive). If you're cutting then there might be some benefit to increasing intake to as much as 170 grams, especially if you caloric intake is substantially below TDEE.
    What is the range you are using here? 1.2 - ... grams of protein per kg of bodyweight?
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  14. #14
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by Dexter3000 View Post
    What is the range you are using here? 1.2 - ... grams of protein per kg of bodyweight?
    1.2g/kg to 2.2g/kg of total bodyweight (assuming a lean individual, not an overweight or obese individual), with the lower end being more applicable to bulking/maintaining and the higher end being more applicable to cutting, all assuming intensive, progressive resistance training and an otherwise sufficient intake of micro/macronutrients. Higher protein intake would not be contraindicated, it's just not necessary.
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  15. #15
    Registered User gamevx's Avatar
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    Originally Posted by WonderPug View Post
    Look to the average vegetarian on a low to moderate caloric diet.
    Im a vegetarian on a low calorie diet and i still get heaps of protein. Between my egg whites, beans, dairy and bumped up with protein shakes. Its not that hard
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  16. #16
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Even wholemeal bread gives 4g / 100 calories... I find it's only possible to have really poor protein intake when eating a lot of processed foods. Refined carbs and added fat foods.

    In fact the correlation between foods that are considered "unhealthy" and those that contain little protein (and / or fibre) is very strong.
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  17. #17
    Registered User sonti's Avatar
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    Originally Posted by jon1995 View Post
    stop eating like a little girl
    I'm a girl leaning out and I still eat more than that, lol.

    OP: Assuming you are attempting to lose weight, the point is to maintain/preserve muscle (in combination with heavy lifting of course). Did you read the stickies?
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  18. #18
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    these cheesy 'i know it all, you're a n00b, jokes on you' comments are really pathetic/arrogant... just tell him the answer! i would shoot for at least 1g per body weight in pounds as a minimum, some more if you're cutting. i'd go for 200g for you... protein helps you keep full as well and burns more calories being digested than other food groups. it can also be used to make glycogen if you're body is desperate.
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  19. #19
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    I've done all sorts of diet varations, The best gains I had was on a diet like this--> Get 0.5g fats per lb bodyweight, 1g per lb bodyweight, fill the rest of your calories with 80% complex carbs and 20% w/e you want, the 80% and 20% should be within your needed calories offcourse.
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    Originally Posted by AlwaysTryin View Post
    Is it even possible to only consume 100g a day? What do you eat all day, gummi bears?
    He probably is only counting the proteins in meat and dairy
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  21. #21
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    ive cut on 1500 cals with ~100g protein/day when i was going from 18% to 12% and lost no strength or significant LBM when losing 2lbs/week.



    in b4 read the stickies muppetry.
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  22. #22
    Dat there cheezburgers! vinipitta's Avatar
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    Originally Posted by oskarhul09 View Post
    ive cut on 1500 cals with ~100g protein/day when i was going from 18% to 12% and lost no strength or significant LBM when losing 2lbs/week.



    in b4 read the stickies muppetry.
    You omitted a very important information: height and former weight.
    Do I even lift?!

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  23. #23
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    and body composition. A fat guy who loses a few lbs is not going to lose much LBM compared to a 200lb 8% BF experienced lifter trying to get to 6%

    Besides... comparing information that comes from scientific studies with a single unqualified anecdote is just silly.
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  24. #24
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Depends on the person. Lyle has mentioned that strength and power athletes might need more and that current scientific literature cannot always measure the minor, positive effects gained from consuming over 1g/lb. Of course, this is for performance and not necessarily muscle mass.

    So what should you aim for? Depends.

    If you tend to lift a lot and for performance purposes, you'd be good at 1g/lb bodyweight and over.
    If you're on a cut, the minimum I've seen (from Alan's AARR) with the best efficacy was around 1.4-1.5g/kg bodweight had the best results and I've seen all the way up to 2.2g/kg in scientific literature compared to 0.8-1.2g/kg. You can check AARR for this stuff. For cutting, I've seen Alan recommend eating target weight in grams. So, let's say I wanted to be 145 pounds. I'd eat 145g of protein on my cut.

    For maintenance or bulking, I'm not exactly sure. If we go by common recommendations then Lyle McDonald and Alan Aragon recommend 1g per pound LBM and I've seen Layne recommend as much as 1.5g per pound LBM.

    So, take your pick.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  25. #25
    Registered User SugarFree1's Avatar
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    .8 is the fda recommended amount. There have been studies though showing aditional benefits for those that exercise taking 1.4g per lb. I dont think Ive seem anything comparing higher amounts then that as far as muscle growth.
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  26. #26
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    Originally Posted by bccfc92 View Post
    these cheesy 'i know it all, you're a n00b, jokes on you' comments are really pathetic/arrogant...
    Are we reading the same thread?
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  27. #27
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    It would presumably be influenced by carb intake too - since carbs are "protein sparing". I am not sure exactly what this means but I imagine that if you eat a low carb diet, some protein will be converted to glucose to fuel the brain...
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    Registered User Ghosting's Avatar
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    Originally Posted by SuffolkPunch View Post
    It would presumably be influenced by carb intake too - since carbs are "protein sparing". I am not sure exactly what this means but I imagine that if you eat a low carb diet, some protein will be converted to glucose to fuel the brain...
    This is what I think too.
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  29. #29
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by SuffolkPunch View Post
    It would presumably be influenced by carb intake too - since carbs are "protein sparing". I am not sure exactly what this means but I imagine that if you eat a low carb diet, some protein will be converted to glucose to fuel the brain...
    Energy intake is nitrogen sparing and dietary fat is more nitrogen sparing that CHO.*




    ------------
    * See:

    Millward DJ. Macronutrient intakes as determinants of dietary protein and amino acid adequacy. Nutr. 2004;134:1588S–1596S. Full Text.

    McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. Am J Clin Nutr. 1989;49:1169–1178 Full text.
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  30. #30
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    oooh, I am learning stuff today
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