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  1. #1
    Registered User Ben1974's Avatar
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    How much protein do I need?

    Hi all,

    I'm doing really well on my training which I started in June last year. I have gone from 14st & 25% bodyfat to 12st2 & 17%bodyfat! So really pleased with my results so far. I train everyday in my lunch hour for 30 to 40 mins doing mainly heavy weights and low reps. I Hardly bother with cardio at all. My main goal is to build lean muscle and get rid of my flabby belly. The belly has shrunk quite a bit but is still not how I'd like it. Ideally I'd like my stomach to have some definition and eventually abs, at the moment I still have a little pot.

    What I want to know is am I eating enough protein and if there is anything I can do extra to get to my goals. I did a little calculation last night and I worked out that on an average day I consume around 100 grams of protein. Is that enough?

    I'm currently 12st 2 or 77kg. I've read somewhere that to build mucsle I need to have 2 grams of protein per KG, is that right?

    At the moment my diet is like this:

    Breakfast : Porrigde with skimmed milk, flax seeds and raisins.

    Mid Morning: Sometimes I dont have anything but occasionally I'll eat nuts.

    Training - I train just before lunch and have standard protein shake straight after.

    Lunch - Usually something like Couscous with tune or Basmatti rice and chicken.

    No afternoon snack.

    Dinner: Pretty normal dinner as I eat with the family, so anything from chilli and rice to spag bol.



    Should I maybe take another protein shake?

    Also, I normally use promax, been wondering if its worth changing to cyclone? And does my routine/diet sound ok?

    Any advice would be great !


    Cheers

    Ben
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  2. #2
    Liverpool F.C Spanishdream's Avatar
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    The general consensus is to aim for 1g per 1lb of lean body mass, anything more isn't necessary but the benefit of protein rich foods is that they're satiating.
    Last edited by Spanishdream; 01-24-2013 at 06:55 AM.
    Currently cutting.
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  3. #3
    iifym. nicklyne's Avatar
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    Originally Posted by Spanishdream View Post
    1g per 1lb of lean body mass

    this



    that is all
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  4. #4
    Registered User Ben1974's Avatar
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    Thanks for the replys.

    So by the look of it I'm well short of what is required.

    Currently weighing 170 pounds, looks like I need twice as protein that I'm currently getting.

    I can have another protein shake which will up my protein by 25g but I will still be looking for another at least another 50g.

    Any suggestions of how I can safely add more protein without adding too much fat/calories? Should I be investing in some supplements?
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  5. #5
    iifym. nicklyne's Avatar
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    Originally Posted by Ben1974 View Post
    Thanks for the replys.

    So by the look of it I'm well short of what is required.

    Currently weighing 170 pounds, looks like I need twice as protein that I'm currently getting.

    I can have another protein shake which will up my protein by 25g but I will still be looking for another at least another 50g.

    Any suggestions of how I can safely add more protein without adding too much fat/calories? Should I be investing in some supplements?

    you also need minimum fat lol ..... 0.4-0.5g per pound of total body weight so you need 68g minimum having 0.4/1lbs

    please read http://forum.bodybuilding.com/showth...hp?t=136691851
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  6. #6
    Traffic Tactician Joehunni's Avatar
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    Originally Posted by Ben1974 View Post
    Thanks for the replys.

    So by the look of it I'm well short of what is required.

    Currently weighing 170 pounds, looks like I need twice as protein that I'm currently getting.

    I can have another protein shake which will up my protein by 25g but I will still be looking for another at least another 50g.

    Any suggestions of how I can safely add more protein without adding too much fat/calories? Should I be investing in some supplements?
    Not investing in supplements, investing in chicken breast and tuna lol
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  7. #7
    iifym. nicklyne's Avatar
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    Originally Posted by Joehunni View Post
    Not investing in supplements, investing in chicken breast and tuna lol
    maybe not so much tuna unless you want mercury poisoning
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  8. #8
    Liverpool F.C Spanishdream's Avatar
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    Honesty, unless you want to burn holes in your pockets, I'd consider investing in some supplements. I'd say aim for 150g a day personally, for your stats. Getting that much protein from diet alone is going to be expensive.
    Currently cutting.
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  9. #9
    Traffic Tactician Joehunni's Avatar
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    Originally Posted by nicklyne View Post
    maybe not so much tuna unless you want mercury poisoning
    Umm maybe if it was the cornerstone of every meal, but I can't imagine a few cans a week having any negative impact whatsoever.
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  10. #10
    iifym. nicklyne's Avatar
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    Originally Posted by Joehunni View Post
    Umm maybe if it was the cornerstone of every meal, but I can't imagine a few cans a week having any negative impact whatsoever.
    granted!
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  11. #11
    Registered User elgatito71's Avatar
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    Originally Posted by Spanishdream View Post
    Honesty, unless you want to burn holes in your pockets, I'd consider investing in some supplements. I'd say aim for 150g a day personally, for your stats. Getting that much protein from diet alone is going to be expensive.

    ^^^^^^ very true!
    http://forum.bodybuilding.com/showthread.php?p=655657063&posted=1#post655657063 = first cut back in 2010

    http://forum.bodybuilding.com/showthread.php?t=153696761&p=1064656001#post1064656001 = second cut 2013
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  12. #12
    Registered User Ben1974's Avatar
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    With regards to supplements I'm currently using just one serving of promax a day. Should I be upping this to 2 servings a day? An extra serving is only 100 calories so its not going to make any difference to my weight but I'll get an extra 25g of protein. Maybe I should be taking something like caesin before I go to bed? Or just go the natural way with whole foods?

    Also I was thinking about trying Maximuscle Cyclone or something similar, are they anygood or just a marketing fad? I like the idea of getting creatine and other nutrients to aid muscle growth.
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