Seems that opinions are divided on this, and there are so many people putting forwards their opinion that I thought the best way to see what most people think would be to make a poll. Apologies if something like this has already been posted - I did do a search, but I didn't find any polls on this topic.
So - what is it guys? 1g per lb of total bodyweight, or 1g per lb LBM? Or is it 0.8g per lb of total bodyweight? For what it's worth, right now I am getting something like 140g of protein per day.
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View Poll Results: How much protein is necessary for muscle gains?
- Voters
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1g per lb of total bodyweight?
5 25.00% -
1g per lb of LBM?
5 25.00% -
0.8g per lb of total bodyweight?
10 50.00%
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11-01-2013, 05:04 PM #1
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
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Protein: 1g per lb bodyweight, or 1g per lb LBM?
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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11-01-2013, 05:07 PM #2
You might want to read this:
http://mennohenselmans.com/the-myth-...-bodybuilders/
And this:
http://forum.bodybuilding.com/showth...hp?t=157248143
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11-01-2013, 05:56 PM #3
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11-01-2013, 06:19 PM #4
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11-01-2013, 07:19 PM #5
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105895
1 lb lbm is correct for a larger % of the population... obese folks run into problems with these generalized calculations, of course...
"The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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11-02-2013, 12:05 AM #6
The supported numbers by research are 0.64 to 0.82 gram per lb body weight.
If you're bulking and not so lean it's likely to be closer to the lower number, if you're cutting and lean it's likely closer to the higher number.
Or you can just go with 0.8 to play it safe.
If you're lean and cutting on a large deficit there may be psychological benefits to going higher than 0.8 gram per lb.
See also:
http://mennohenselmans.com/the-myth-...-bodybuilders/
http://forum.bodybuilding.com/showth...hp?t=156452743Last edited by Mrpb; 11-02-2013 at 12:42 AM.
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11-02-2013, 02:18 AM #7
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11-02-2013, 04:01 AM #8
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11-02-2013, 06:09 AM #9
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1239
One other thing - would you eat the same amount of protein whether bulking or cutting? I'm cutting very soon, so it would be good to know.
Cut done with - basically unsuccessful first bulk as I did put on a lot of fat to go with the little muscle I added. I know what I did wrong first time round and won't be repeating it. Looking forwards to being able to eat a few hundred more calories!! At least I know I can cut fat efficiently: went from 143lbs to 120lbs and from 35in to 29in waist.
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11-02-2013, 06:22 AM #10
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11-02-2013, 07:45 AM #11
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11-02-2013, 08:17 AM #12
- Join Date: Sep 2010
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 12,347
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11-02-2013, 08:22 AM #13
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11-02-2013, 10:09 AM #14
I've done 200g's a day, 150g's a day, and 100g's a day while cutting, the only difference's I ever experienced was when I was eating 100g's a day and my CHO intake was higher, I had a lot more energy in the gym, that's about it, My lift's stayed the same throughout all 3 experiment's, infact I was able to lift more with 100g's a day because of the increase in energy from carb intake.
Take that as you will."The reason why we struggle with insecurity is because we compare our behind the scenes with everyone else's highlight reel."
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11-02-2013, 10:12 AM #15
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11-02-2013, 10:16 AM #16
As far as I am aware, and this should be shown in Emma Leigh's Sticky, the Scientifically proven figure is between 0.7-0.82g per lb of bodyweight. Various factors may change what is optimal but as a general rule that is the optimum range.
Having said that, I am currently aiming for 1g per lb to account for any inaccuracies in calculating how much protein I am getting in. That way, even if I have overestimated how much protein I am getting, I should still be within the optimal range.Maximum Lifts
Squat = 154lbs 5RM (ATG) | Goal = 176lbs 5RM
Deadlift = 253lbs 3RM / 275lb 1RM | Goal = 2x BW 5RM (On Hold whilst doing AllPro)
Bench Press = 110lbs 5RM | Goal = 1x BW 5RM
"I am the master of my fate: I am the captain of my soul." Invictus, William Ernest Henley.
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