Protein Intake

[47juice]

I’m 18, weigh 130 and I’m 5’7 (I know I’m short lmao).

I read that in order to build muscle you need to consume 1 gram of protein per pound of body weight. I am currently trying to bulk up so I’d have to consume 130 grams of protein? And would it be bad if I were to consume somewhere around 180-200 grams a day?

Also, I know ima gain some fat while bulking up so when I cut, would I have to consume the same amount of protein a day?

[rhadam]

No one cares how tall you are. Research has shown you need around .8g per lb of body weight. More does not really mean more optimal. If you want to take in higher amounts of protein go for it, but you won't experience improved gains.

[RaginAzN]

It wouldn't be bad to consume that much weigh in a day but don't believe it will make much more of a significant difference then the suggested .8g per lb of body weight. I recommend finding a good workout program, eat right/enough and overall being patient and consistent. Most people quit due to slow progress not realizing that it takes time to pack on quality mass.

[koweanguy]

^Both great posts.
Stay consistent OP and set realistic goals

[fatboystick]

I’m 18, weigh 130 and I’m 5’7 (I know I’m short lmao).

I read that in order to build muscle you need to consume 1 gram of protein per pound of body weight. I am currently trying to bulk up so I’d have to consume 130 grams of protein? And would it be bad if I were to consume somewhere around 180-200 grams a day?

Also, I know ima gain some fat while bulking up so when I cut, would I have to consume the same amount of protein a day?

1 gram per pound is fine. While the more you intake may not give you a huge (additional) boost in mass...research does show increased amounts can help you actually lean up (lose BF)

[wheelecr]

1 gram per pound is fine. While the more you intake may not give you a huge (additional) boost in mass...research does show increased amounts can help you actually lean up (lose BF)

This is my line of advice. I've also seen .8 to .9 grams per pound for your goal weight given before as well. You take in the additional calories but the protein helps you minimize the fat gain.

[lucia316]

The latest research from Schoenfeld, Aragon and team.
http://bjsm.bmj.com/content/52/6/376.full
"Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM."'

A bit less than most previously stated by a lot of folks and right about at the .8-1g per lb of LBM rate.

[Marshall28]

I just aim for 1g per lb and have had good luck with that. Each person will react differently to different macro splits.

[alexjordan8]

I calculated out my average protein without any supplements and it came to not much over 60gm. Not bad, but not enough if trying to increase muscle mass. And then requirement goes up as you age. I should be getting between 90 and 120 or so. A lot of food has very low protein content, many meats (check out your bacon), and even many minimally processed foods have squat for protein.

[matthewm1991]

100-110 grams of protein a day should be ample for you given your weight, just make sure you're consistently eating in a surplus, train hard and you will grow.

[matthewb618]

I’m 18, weigh 130 and I’m 5’7 (I know I’m short lmao).

I read that in order to build muscle you need to consume 1 gram of protein per pound of body weight. I am currently trying to bulk up so I’d have to consume 130 grams of protein? And would it be bad if I were to consume somewhere around 180-200 grams a day?

Also, I know ima gain some fat while bulking up so when I cut, would I have to consume the same amount of protein a day?

There is a really good article about protein synthesis and protein function from Divergent Sports if you would like to check it out. Very educational. I hope it helps!

[JohnSmeton]

try different stuff. try 1 gram, try 1.5 grams. Just lower carbs and/or fats when protein is that high. when carbs are higher you dont need all that protein as carbs are protein sparring.