Im still amazed/confused by my ability to have less than 100g of PRO and come out ok

[Hyruliangoat]

Ive made these threads in the past before and there has been I guess some discussion on it, and I read over the studies kind of talking about this as to why this might happen but it still doesn't really explain it to this extent.

I have been dieting id say with about 60 percent effort since around August and despite losing a good amount of weight, my protein intake has gone DOWN since bulking and I eat on average 80g of protein, 100g max. Most of the time honestly I probably get like 60g. But despite this I have made significant progress cutting, I haven't lost much strength at all and in fact at first I was getting stronger. And I feel fine also I havent had any negative side effects so to speak from this.

I eat primarily carbs and a lot of fat and just like I said this just baffles me because it is way against the grain on protein intake and im assuming this shouldnt be as succesful as it has been but who knows.

Anyways Im just curious for more thoughts and stuff on this as to why this is working well (again Ive read somewhat the various studies talking about it but It doesnt really go to this area) and will rep good responses and for good discussion

Also I have noticed if I do go over around 100g of protein it makes me sick practically and it does not end well it doesnt matter what the source of protein is...

[tom626]

How many cals are you eating per day? I actually had to make a conscious effort to reduce my protein intake to ~160g, I was getting to 190-200g without even trying.

[Mrpb]

Interesting topic, I've always wondered how hard the minimum protein intake numbers are.

[Lukka]

carbs are protein sparing so consuming a sufficient amount of carbs for energy ensures that you don't waste protein for energy

also, i believe as a natural athlete 1 gram of protien per lb of bodyweight is adequate and anything more would only be needed in the presence of aas

[WonderPug]

There's no necessity to consume relatively large amounts of protein if one wants to be muscular, strong and lean.

It's just that consuming about 50% to 100% more protein than you are consuming might be optimal in terms of LBM preservation, with a differential perceivable but no where near as significant as some believe.

[AlwaysTryin]

How many calories are you consuming?

It's pretty damn hard to only consume 60g of protein unless you're eating straight fat or sugar

[texicus]

OP, when I hit 170 I'm going to do a similar small cut down to 165 then resume bulking, also plan on doing just 100-120g/day. Check out Striations cut log if you haven't already.

[RoWdY_RuFf_BoY]

How fat are you?

Cause fatties can get away with lower protein intake without much muscle loss while dieting. It's not until they get to a lean stage where protein in sufficient amounts (1 - 1.5g/lb) which will help spare muscle loss.

[WonderPug]

Food for thought:



Source: http://www.jacn.org/content/19/suppl_5/513S.full

[LegosInMyEgos]

troll

[BBqChicken1]

Food for thought:



Source: http://www.jacn.org/content/19/suppl_5/513S.full

A 1.3g/kg would seem reasonable for someone who is not a competitive bodybuilder and just wants to look good, that would be 38% or w/e figure there is (havent looked into the link) comparing to 43%? percent with 1.8g/kg..

Plus it would also increase when dieting so it's not that far off your intake op.. Carbs and fats do taste good indeed.

[rand18m]

Op muscle protein synthesis is happening continually whether you're lifting or not as a part of whole body protein turnover.

What's important to understand is that what we are specifically discussing is skeletal muscle hypertrophy, which is a response to stimulus, and in our case that's resistance training.

The amount of exogenous protein in the diet that will optimize that training is very subjective. There is research that has been conducted to help us understand that optimal level, however all that gives us is general recommendations and that in no way means that X amount of dietary protein is perfect for everyone. I would contend that's often far from the case.

Hypertrophy is a very complicated process that's not completely understood molecularly, but there are a few things we know. For instance we know that if we stimulate/stress the muscle we will initiate the process. If we eat a reasonable amount of calories, rest-recover, and repeat the proocess over and over, we will realize growth in our muscles. Whether that's increased muscle fibers or increased fiber size is still being debated. But we know the muscle grows and we get stronger.

So the answer to your question is yes, you can see gains on smaller amounts of protein. And it's certainly possible for you the intake you referenced is optimal, anybody that says otherwise is practicing bro-science themselves. And considering larger quantities cause you GI problems, then I would say you have found what is optimal for yourself, something few have ever done. Hope that helps!

[AlwaysTryin]

how many calories are you consuming?

It's pretty damn hard to only consume 60g of protein unless you're eating straight fat or sugar

op?

[Mrpb]

Food for thought:



Source: http://www.jacn.org/content/19/suppl_5/513S.full

I'm surprised. So according to this study "1.6–1.8 g/kg for people involved in strength exercise should be sufficient".

[dizzay20]

I have also noticed this when dieting down and being lazy with my diet. But what about the studies showing a greater LBM loss in the dieting group consuming less protein? How do we know thats actual muscle loss and not water/glycogen or amino acid pool loss?

[Fellowcitizen]

My brother is the same; no protein supplements, just about the 60-80 gram protein mark and he has a sizeable physique. Mind you he has been lifting for about 4 years so maybe the length has something to do with it???

[AlwaysTryin]

My brother is the same; no protein supplements, just about the 60-80 gram protein mark and he has a sizeable physique. Mind you he has been lifting for about 4 years so maybe the length has something to do with it???

Don't believe 60g at all.

Sizable physique? Means his caloric intake would be high too. So I pose you the same question

How many calories are you consuming?

It's pretty damn hard to only consume 60g of protein unless you're eating straight fat or sugar

[boozebrah]

got any pics pre and post cut?

[braggable]

Food for thought:



Source: http://www.jacn.org/content/19/suppl_5/513S.full

This looks familiar. A post that includes a graph with no labels or explanations and a link to a journal that you most likely do not understand.

[Striation]

Averaging 80-100 myself for almost a year. down 41-43lbs. Very little strength loss, no noticeable muscle loss.

About 218lbs.


178lbs.



More pics on Bodyspace. Log. http://forum.bodybuilding.com/showth...61&pagenumber=

[WonderPug]

^^^ OT: Darn impressive work!!!

[Striation]

^^^ OT: Darn impressive work!!!

Thank you sir!

[LegosInMyEgos]

Averaging 80-100 myself for almost a year. down 41-43lbs. Very little strength loss, no noticeable muscle loss.

About 218lbs.


178lbs.



More pics on Bodyspace. Log. http://forum.bodybuilding.com/showth...61&pagenumber=

How about an actual picture that can be used to holistically judge your progress?

You go from an honest before pic to an "after" pic that reveals nothing about your progress. The lighting is ridiculous.

No offense at all, but its completely dishonest imo.

[Striation]

How about an actual picture that can be used to holistically judge your progress?

You go from an honest before pic to an "after" pic that reveals nothing about your progress. The lighting is ridiculous.

No offense at all, but its completely dishonest imo.

Well that gym in the first pic was torn down so sorry, I cannot get the same lighting. Here is one straight on at 182 lbs. I am currently about 175 so I look better but this will do for now.




Also, if you think the previous pic reveals "nothing", you're blind. I also posted a link to my log and you can click my avy for my bodyspace that has more pics. http://bodyspace.bodybuilding.com/St...n=progresspics

[LegosInMyEgos]

thats a much better picture to gauge your progress.

Good job.

The one with your shirt on still reveals nothing imo. how am I supposed to gauge the success of your cut if you're a wearing a shirt?

[KevJr88]

This looks familiar. A post that includes a graph with no labels or explanations and a link to a journal that you most likely do not understand.

The abstract was relatively easy to grasp. Usually you can just read the last three sentences and get the conclusion. The full study is probably more technical but there's no blatant link to it.

[WonderPug]

The full study is probably more technical but there's no blatant link to it.

The link I provided was to the "full study".

[kenny878]

Will read study in full when I get home but Pug are these numbers intended toward someone who is "bulking"?

again I apologize for asking b4 i read it in full but i am curious

[Striation]

thats a much better picture to gauge your progress.

Good job.

The one with your shirt on still reveals nothing imo. how am I supposed to gauge the success of your cut if you're a wearing a shirt?

Thanks. Cool story bro.

[ErickStevens]

Low protein... lol