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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Thread: 100g protein a day enough?
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12-15-2011, 01:00 AM #1
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12-15-2011, 01:10 AM #2
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12-15-2011, 01:20 AM #3
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12-15-2011, 01:30 AM #4
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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
Do I even lift?!
Quest to look like lift: http://tinyurl.com/vplog
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12-15-2011, 01:56 AM #5
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12-15-2011, 02:14 AM #6
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12-15-2011, 02:32 AM #7
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12-15-2011, 02:49 AM #8
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12-15-2011, 02:51 AM #9
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12-15-2011, 03:32 AM #10
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12-15-2011, 03:43 AM #12
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12-15-2011, 03:50 AM #14
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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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12-15-2011, 04:00 AM #15
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12-15-2011, 04:25 AM #16
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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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12-15-2011, 04:28 AM #17
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12-15-2011, 04:42 AM #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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12-15-2011, 04:48 AM #19
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12-15-2011, 05:08 AM #20
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12-15-2011, 06:01 AM #21
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12-15-2011, 06:30 AM #22
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12-15-2011, 06:41 AM #23
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12-15-2011, 06:55 AM #24
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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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12-15-2011, 06:58 AM #25
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12-15-2011, 06:59 AM #26
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12-15-2011, 07:04 AM #27
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12-15-2011, 07:08 AM #28
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12-15-2011, 07:11 AM #29
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Energy intake is nitrogen sparing and dietary fat is more nitrogen sparing that CHO.*
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* 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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12-15-2011, 07:17 AM #30
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