Reply
Results 1 to 12 of 12
  1. #1
    Registered User BigPapi215's Avatar
    Join Date: Jan 2019
    Age: 28
    Posts: 4
    Rep Power: 0
    BigPapi215 is on a distinguished road. (+10)
    BigPapi215 is offline

    How much protein should I get to build muscle and what is the most simple way to get

    I'm 6'3 and 280 lbs, and was told i wasn't getting enough protein. I was told that it should be about 1.5x my weight, but 420g of protein not only seems too high, but also is incredibly difficult for me to get. I'm constantly stuffed eating so much chicken and salmon. I use protein shakes, around 3 of them a day, but it's still a lot for me. I also get conflicting information from both friends and all over the internet and so i could use some advice from some people who know what they're doing. Some say 0.8x your body weight, some say 1.5x. I work out 3x-4x a week if that matters.
    Reply With Quote

  2. #2
    I'm the beast Iceman1800's Avatar
    Join Date: Jul 2003
    Location: Under your bed, Swaziland
    Posts: 37,403
    Rep Power: 2147712
    Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz
    Iceman1800 is offline
    .8 to 1.6 grams of protein per pound of lean body mass is the general scientific concensus.
    L4/L5 fusion September 2016

    MCD crew
    Reply With Quote

  3. #3
    I'm the beast Iceman1800's Avatar
    Join Date: Jul 2003
    Location: Under your bed, Swaziland
    Posts: 37,403
    Rep Power: 2147712
    Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz Iceman1800 has the mod powerz
    Iceman1800 is offline
    Lean body mass is the key since bodyfat has zero protein needs.
    L4/L5 fusion September 2016

    MCD crew
    Reply With Quote

  4. #4
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 45,387
    Rep Power: 1227027
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Yeah, your lean body mass might only be 160lbs so 160g of protein would be a good number to aim for.
    Reply With Quote

  5. #5
    Registered User BigPapi215's Avatar
    Join Date: Jan 2019
    Age: 28
    Posts: 4
    Rep Power: 0
    BigPapi215 is on a distinguished road. (+10)
    BigPapi215 is offline
    Originally Posted by SuffolkPunch View Post
    Yeah, your lean body mass might only be 160lbs so 160g of protein would be a good number to aim for.
    How do I calculate that, because i do have a little fat around my stomach, but i'm also pretty muscular already, so I don't think it's as easy as just calculating the average body weight for my height.
    Reply With Quote

  6. #6
    Common sense/moderation. gbullock32's Avatar
    Join Date: May 2011
    Location: Coalinga, California, United States
    Age: 28
    Posts: 40,171
    Rep Power: 187494
    gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000) gbullock32 has a reputation beyond repute. Second best rank possible! (+100000)
    gbullock32 is offline
    Originally Posted by BigPapi215 View Post
    How do I calculate that, because i do have a little fat around my stomach, but i'm also pretty muscular already, so I don't think it's as easy as just calculating the average body weight for my height.
    There would be no accurate way, just best guessing it; 160g would likely be a good spot.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
    Reply With Quote

  7. #7
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 45,387
    Rep Power: 1227027
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    The protein recommendation is just an educated guess so there is no benefit to trying to calculate LBM more accurately. Time will tell when you reach 180lbs and still don't have abs, you'll know it's not where you thought it was.

    Luckily it's a very generous guess and even if you only averaged 140g, there would probably be no deterioration in your results.
    Reply With Quote

  8. #8
    Registered User Amanjaku's Avatar
    Join Date: Jan 2019
    Posts: 48
    Rep Power: 0
    Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50) Amanjaku will become famous soon enough. (+50)
    Amanjaku is offline
    160 g should be OK for you, I'm aming for 0.9 g of protein per 1lbs of my body mass
    Reply With Quote

  9. #9
    Registered User AntoineIbanez12's Avatar
    Join Date: Jan 2019
    Posts: 178
    Rep Power: 576
    AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500) AntoineIbanez12 is a jewel in the rough. (+500)
    AntoineIbanez12 is offline
    whatever you do, don't consume 420g lol
    Metal was made to be played in the gym.
    Reply With Quote

  10. #10
    Registered User BigPapi215's Avatar
    Join Date: Jan 2019
    Age: 28
    Posts: 4
    Rep Power: 0
    BigPapi215 is on a distinguished road. (+10)
    BigPapi215 is offline
    Originally Posted by AntoineIbanez12 View Post
    whatever you do, don't consume 420g lol
    lol i couldn't sustain that if i wanted to. When I did the original calculation and it came to 420g I just about freaked out lol. no way.
    Reply With Quote

  11. #11
    Registered User BigPapi215's Avatar
    Join Date: Jan 2019
    Age: 28
    Posts: 4
    Rep Power: 0
    BigPapi215 is on a distinguished road. (+10)
    BigPapi215 is offline
    Thanks guys. You've all been really helpful.
    Reply With Quote

  12. #12
    Registered User Nedo's Avatar
    Join Date: Dec 2005
    Age: 33
    Posts: 8,377
    Rep Power: 7801
    Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000) Nedo is a name known to all. (+5000)
    Nedo is offline
    6'3" 260lbs checking in and I think a big boy like you will be hungry AF on 160g/day . I was running Fierce 5 intermediate and losing a bit of strength on 200g/day (not right away, after a few weeks). Strength losses stopped when I further increased protein 10-20g/day. Just something to keep in mind if you experience it, everyone is different. Your routine is also just as important so get on something proven if you already haven't.

    SuffolkPunch said it best in one of the other threads, if you losing strength/muscle on a cut it may suggest something is off. Being very lean may be an exception for some but even these individuals have increased LBM on a cut from what I gather.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts