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1g protein per kg OR lb ???
- Thread starter googlepig
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KIAN
New member
In general, it is one gram of protein per pound of lean body mass. If your training is intense, then it can be increased to 1.5+ grams.
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KP--Fitness Basics
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KP--Fitness Basics
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irish_pride
New member
How does anyone eat 300g of protein a day?
That burns a pretty big hole in the wallet not to mention in the ass.
i get between 100-200g even with whey shakes.
like today its 7pm ive had.
10g for breakfast- ham sandwich
15g for lunch- peanuts
90g for dinner- chicken salad 3 breasts
ill have another 40g from a can of tuna later. and perhaps a couple of sandwichs at 20g.
no whey shakes as i have no money.
That burns a pretty big hole in the wallet not to mention in the ass.
i get between 100-200g even with whey shakes.
like today its 7pm ive had.
10g for breakfast- ham sandwich
15g for lunch- peanuts
90g for dinner- chicken salad 3 breasts
ill have another 40g from a can of tuna later. and perhaps a couple of sandwichs at 20g.
no whey shakes as i have no money.
buying protein powder in bulk is actually way cheaper than any other protein source out there. there was a super good thread posted by bodybyfinaplix a while back regarding how you could eat 3000-4000 calories per day with only $5.00-$6.00 a day. smaybe a plat member can dig it up.
irish_pride said:
KIAN
New member
view said:
If you base your protein intake on your bodyweight and not on your lean body mass then you are likely to excede your daily caloric intake unless you have made provision to adjust your carb and/or fat intakes to reflect this. For some people, this may not be a problem but for others, when they are bulking, their BFP will get out of control.
It is best to stick with one gram of protein per pound of lean body mass. If you wish to excede this, then your nutritional intake and your training program will need to be adjusted.
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KP--Fitness Basics
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pintoca
New member
KIAN said:
Exactly the point.... and the higher your BF is when you start, the higher the miscalculation will be and the higher the chances are of gaining non-wanted additional fat.
I'm currently at 1.3gr/lb of LBM, bulking.
Not that I calculated it to be like that, simply divided my ratios to see what it was per lb/LBM
irish_pride
New member
how do you know what is lean body mass or fat or bone?
How much would a 90kg guy need. Im a bit chubby around the midsection and thighs and ass. i dont know my bf %.
How much would a 90kg guy need. Im a bit chubby around the midsection and thighs and ass. i dont know my bf %.
KIAN
New member
Your lean body mass is your total bodymass minus your fat storage. This can be calculated by first determining your body fat percentage (BFP) using one of the following methods:
Bioelectrical Impedance Analysis (BIA)
A very low level electrical signal is sent through the body - normally by standing on sensors on a body fat monitor. The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity, and more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity. Bioelectrical Impedance devices use the information from this signal to work out body fat percentage.
Skinfold Measurements
This method involves a skinfold callipers to pinch predetermined sites on the body. The tongs pinch the skin, pulling the fat away from the muscles and bones. A gauge on the callipers measures the thickness of that pinch.
It is recommended that this test is carried out by a professional and should be repeated to verify measurements. To make the test reliable you should not exercise beforehand. Exercise makes your blood travel to your skin to help you cool down and this causes the skin to swell, making your test inaccurate.
Hydrostatic Weighing Tanks
This method is the most accurate but also the most uncomfortable. You sit on a scale in a large tank of water and exhale all the air out of your lungs, then submerge yourself in the water completely. You stay underwater for 5 seconds, while your underwater weight is recorded. You have to make sure no air is trapped in your lungs, otherwise the test will be inaccurate and your results will produce a higher BFP.
Infrared Interactance
This technique involves a different coloured light, which is shone onto the skin surface at selected areas. The spectrum of the wavelengths reflected is analysed by a computer. The lean muscle to fat ratio at the test areas can be calculated as fat and lean tissue have different interactive spectra. This method, though, is not very reliable.
A 90 kilogram (198 lbs) individual with a BFP of 15% (for example) would have a lean body mass of 168 lbs. So this individual's protein intake should be at a level of 168 grams (minimum) per day, based on one gram per pound of lean body mass.
Like I said before, it may not seem a big problem for some people but when you consider that one gram of protein is 4 calories, the differnce between 168 grams and 200 grams can slowly begin to add up. This is especially true when your BFP starts to go up and you are using your total bodyweight as a reference point as to how much protein you should be consuming. If you use your total bodyweight as a reference instead of your lean body mass then you will have a difficult time in consuming that much protein in addition to having to increase it yet further because your total bodyweight has, for some strange reason, lol, gone up even further.
_______________________
KP--Fitness Basics
.
Bioelectrical Impedance Analysis (BIA)
A very low level electrical signal is sent through the body - normally by standing on sensors on a body fat monitor. The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity, and more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity. Bioelectrical Impedance devices use the information from this signal to work out body fat percentage.
Skinfold Measurements
This method involves a skinfold callipers to pinch predetermined sites on the body. The tongs pinch the skin, pulling the fat away from the muscles and bones. A gauge on the callipers measures the thickness of that pinch.
It is recommended that this test is carried out by a professional and should be repeated to verify measurements. To make the test reliable you should not exercise beforehand. Exercise makes your blood travel to your skin to help you cool down and this causes the skin to swell, making your test inaccurate.
Hydrostatic Weighing Tanks
This method is the most accurate but also the most uncomfortable. You sit on a scale in a large tank of water and exhale all the air out of your lungs, then submerge yourself in the water completely. You stay underwater for 5 seconds, while your underwater weight is recorded. You have to make sure no air is trapped in your lungs, otherwise the test will be inaccurate and your results will produce a higher BFP.
Infrared Interactance
This technique involves a different coloured light, which is shone onto the skin surface at selected areas. The spectrum of the wavelengths reflected is analysed by a computer. The lean muscle to fat ratio at the test areas can be calculated as fat and lean tissue have different interactive spectra. This method, though, is not very reliable.
A 90 kilogram (198 lbs) individual with a BFP of 15% (for example) would have a lean body mass of 168 lbs. So this individual's protein intake should be at a level of 168 grams (minimum) per day, based on one gram per pound of lean body mass.
Like I said before, it may not seem a big problem for some people but when you consider that one gram of protein is 4 calories, the differnce between 168 grams and 200 grams can slowly begin to add up. This is especially true when your BFP starts to go up and you are using your total bodyweight as a reference point as to how much protein you should be consuming. If you use your total bodyweight as a reference instead of your lean body mass then you will have a difficult time in consuming that much protein in addition to having to increase it yet further because your total bodyweight has, for some strange reason, lol, gone up even further.
_______________________
KP--Fitness Basics
.
irish_pride
New member
thanks
