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    Thumbs up Is it still .7g of protien per lb of body weight and .4g of fat ?

    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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    Yes nothing has changed.

    It maybe prudent to consume some extra protein above the minimum when cutting.

    However the minimums are just that minimums, more is fine.
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    0,7g minimum, not what you "should" consume at most
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    Originally Posted by fattofame3 View Post
    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.
    I believe it's per 1 pound of lean body mass which is why .7 could be acceptable.
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    .702


    .411
    The power of carbs compels me!
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    Originally Posted by fattofame3 View Post
    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.
    Lean bodyweight.
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    Originally Posted by Noreezta View Post
    I believe it's per 1 pound of lean body mass which is why .7 could be acceptable.
    No, the 0.7 gram per lb is for total body weight.

    For overweight/obese it's 0.7 gram per lb of target weight.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
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    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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    Originally Posted by hardyboysare View Post
    Yes nothing has changed.

    It maybe prudent to consume some extra protein above the minimum when cutting.

    However the minimums are just that minimums, more is fine.
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    Originally Posted by RapidFail View Post
    Aiming for 1g/lb is a good rule because it provides a margin of error.
    FYI: 0.7 gram per lb already contains a safety margin.
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    Originally Posted by Mrpb View Post
    FYI: 0.7 gram per lb already contains a safety margin.
    Interesting - I haven't heard this before. Do you have a link to a study showing this?
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    Originally Posted by hardyboysare View Post
    Yes nothing has changed.

    It maybe prudent to consume some extra protein above the minimum when cutting.

    However the minimums are just that minimums, more is fine.
    Thanks bud, What would the higher realms look like as I am bulking now? You have a good avatar what are your recommendations on protein and fat when bulking and cutting.
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    The lean bodyweight range is 1.2+ (I've even seen 1.6)

    .7 is for total bodyweight, though 1g/lb is common

    Nothing wrong with going over the minimums to be safe. Consume more when cutting, because your body will break down some of the protein for energy
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    Originally Posted by fattofame3 View Post
    Thanks bud, What would the higher realms look like as I am bulking now? You have a good avatar what are your recommendations on protein and fat when bulking and cutting.
    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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    Originally Posted by RapidFail View Post
    Interesting - I haven't heard this before. Do you have a link to a study showing this?
    Sure.
    https://pubmed.ncbi.nlm.nih.gov/28698222/
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    Originally Posted by Mrpb View Post
    Thanks So muscle gain increased with protein intakes up to 1.62g/kg (0.73g/lb) which suggests to me that it's still a good idea to aim on the high-side of protein intake, especially for older individuals.
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    Originally Posted by RapidFail View Post
    Thanks So muscle gain increased with protein intakes up to 1.62g/kg (0.73g/lb) which suggests to me that it's still a good idea to aim on the high-side of protein intake, especially for older individuals.
    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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    Originally Posted by hardyboysare View Post
    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.
    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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