Hey Guys,
Just wondering if it is still the same approach of macro calculation or if some new science has popped up? I have heard that people should eat 1g of protien per lb of body weight but based on the stickies it says .7 so that is what I am still using.
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06-02-2020, 04:08 AM #1
Is it still .7g of protien per lb of body weight and .4g of fat ?
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06-02-2020, 05:19 AM #2
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06-02-2020, 05:42 AM #3
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06-02-2020, 10:23 AM #4
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06-02-2020, 10:24 AM #5
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06-02-2020, 10:27 AM #6
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06-02-2020, 07:05 PM #7
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06-03-2020, 03:41 AM #8
Based on the science, 0.7g/lb is correct, but as others have said, that's the minimum and having more is fine. Aiming for 1g/lb is a good rule because it provides a margin of error.
Worth mentioning that hitting your protein minimum is probably more important while cutting than bulking or maintenance (to avoid losing muscle). I know some like to keep their protein higher when bulking. Personally I just shoot for 2g/kg all the time, which is about 0.9g/lb.
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06-03-2020, 04:23 PM #92017 OCB Men's Physique Open 4th place
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06-03-2020, 07:00 PM #10
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06-05-2020, 08:42 PM #11https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353
Age: 38
Height: 185cm (6'1")
Weight: 79.3kg (175lb)
Personal best lifts
Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
Bent Over Row - 10 x 70kg (154lb)
Front squat - 5 x 67.5kg (149lb)
Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
RDL - 9 x 87.5kg (193lb)
Deadlift - 6 x 107.5kg (237lb)
Overhead Press - 6 x 40kg (88lb)
Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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06-05-2020, 09:27 PM #12
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06-05-2020, 10:26 PM #13
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06-05-2020, 11:53 PM #14
Thanks
Me personally for bulking I just aim for the minimum on protein and then fill the rest of my calories how I like mix of all three macros.
Fat intake is quite easy to hit naturally when bulking so I pay very little attention to it. Generally my highest macro is carbs when on a bulk just because I prefer eating foods with carbs.
Cutting I aim for around 0.8-1g per lb of body weight so for me around 150 is a solid target. For you just times your body weight by around 0.8-1 and then you will have some extra wiggle room should you miss your protein target by a bit on the occasion.
Don't really overthink it. Bulking is quite easy to hit minimim macros as long as you have a range of protein sources constantly available. Ensuring a small caloric surplus max and progressive working out on a balanced program is the harder part IMO.
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06-06-2020, 04:27 AM #15
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06-06-2020, 08:04 PM #16
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06-06-2020, 09:33 PM #17
They're showing many studies that found a lower dose to be already sufficient. 1.62 g per kg was the highest break off point of all studies . That's why they're saying "up to".
Adding another ~37% (1g/lb) isn't necessary for error margin.
Now if you're a bodybuilder trying to maximise muscle gain at all cost, why not shoot higher. Because you never know what future studies might show. But as a general recommendation it's way higher than necessary.
For older folks I do agree that aiming higher than 0.7 could make sense. This is based on the MPS data we have.Last edited by Mrpb; 06-06-2020 at 11:29 PM.
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06-06-2020, 09:35 PM #18
I see, I don't doubt what your saying.
I was able to lose 28.6lbs in 7 months last year, tracking calories, following the stickies novice program etc and hopefully can do it this time around aswell when I am looking to bulk but just want to make sure I get all the information I can before doing something that Is basically going against what I trained for. For context I used to be very fat lol so bulking is just like eehh should I ? But with training I guess it would work out as it will change my body composition
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