Please Scroll Down to See Forums Below Ive heard all sorts of things on how much protein u can get. Some people say .8 grams for every lb. of weight and some say 2 grams ive even heard 2.5 grams. So i was wondering how much everyone on here takes and if it is pointless to go beyond a certain point? Ive always heard the more the better so i was thinking about bulking in 10 weeks and taking 4000 calories a day and going 20%f/40%c/40%p my body weight at that time should be 135 at 4% bf and my maintenance level would be lower than 1800 so thats a good amount of calories and alot of protein. Almost 3 grams of protein for every lb. of weight. Is that to much protein?
how much protein
- Thread starter tay1506
- Start date
musketeer
New member
Apparently Jay Cutler only eats 1 gram per pound in the offseason and ups it up to 2 g when he's cutting.
I get good gains on 250g per day (about 1.1g) I think that a lot of people measure incorrectly and exagerate what they are really getting. Some people do overeat protein and up wasting money.
I think that it's important to get a good high quality stream of protein throughou the day, and a big dose (like 60g) of easy to digest protein right after the workout.
Carbs and fats are very important as you utiliise them for energy and (the fats) for building blocks. Sometimes all you need is a little more energy to grow and not more protein. I know that with my ectomorph body, I can't grow unless I'm eating 100g of fat a day.
I get good gains on 250g per day (about 1.1g) I think that a lot of people measure incorrectly and exagerate what they are really getting. Some people do overeat protein and up wasting money.
I think that it's important to get a good high quality stream of protein throughou the day, and a big dose (like 60g) of easy to digest protein right after the workout.
Carbs and fats are very important as you utiliise them for energy and (the fats) for building blocks. Sometimes all you need is a little more energy to grow and not more protein. I know that with my ectomorph body, I can't grow unless I'm eating 100g of fat a day.
anotherbutters
New member
Holy Ethiopian!!! At 135lbs, I wouldn't be waiting 10 weeks or worrying about where every calorie comes from, I'd be eating everything in sight!
putrefied_dead
New member
ahhh.... to be 135 lbs... u hardly have to eat anything to grow....
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Anthrax Invasion
Guest
Without AAS, you're not doing much good consuming more than one gram per pound. Even that's probably overkill, since LBM is a better way to measure your protein intake. If you're natural, just aim for one gram per pound, and try not to deviate from it too much.
Of course, I could make the arguement of protein being a better replacement for carbs (though more costly, as well) due to some other factors, but it's a pretty nominal point, on the whole.
Of course, I could make the arguement of protein being a better replacement for carbs (though more costly, as well) due to some other factors, but it's a pretty nominal point, on the whole.
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Anthrax Invasion
Guest
That didn't feel at all coherent, but okay...
The ANPB diet by Mr. X, huh? How's that working? I've always wanted to give it a run.
The ANPB diet by Mr. X, huh? How's that working? I've always wanted to give it a run.
Protobuilder
New member
Here's the problem I see, alluding to anthrax invasion's comment . . . if you need a calorie surplus to gain weight, but only stick to 1 g. protein per pound of bodyweight (and especially if you do 1 g./pound of LEAN body weight), then you'd have to eat a ton of carbs & fat to make it up b/c protein under that regimen would total maybe 20% of your daily macro. So, you've got to pound down fats & carbs . . . and this makes you more susceptible to gaining fat in my experience (never seen somebody get fat off eating too much protein. lol).
So, I conclude you need more protein if for no other reason than the cals. I could be wrong though. LoL
So, I conclude you need more protein if for no other reason than the cals. I could be wrong though. LoL
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Anthrax Invasion
Guest
Calories are calories in terms of weight gain. You will not gain extra mass from carbs and fats. If you eat 1,000 calories over maintenance in protein, or 1,000 in carbs, the outcome will be the same. Carbs are also much cheaper and easier to down than proteins. Fats are quick, dense sources (i.e., extra virgin olive oil), but don't fill most people's stomachs.
Protobuilder
New member
This is a pretty heavily debated area, I think. And I don't pretend to know much about it. AI is saying "all calories are the same, it's the overall amount that counts." But I think diff't calories are more easily stored as fat, maybe. Or maybe it has to do w/ digestion rates or something. But it seems that 300 calories from a Coke are diff't somehow than 300 calories of lean chicken . . . .so it's more than just calories-in vs. calories-out. If I'm right, then it'd be better to get more cals from protein even if you wind up "wasting" some of it b/c at least you wouldn't be as likely to gain fat from the excess cals.
musketeer
New member
Anthrax Invasion said:
I couldn't agree less. Carbs are eaiser to digest than protein, and are efficiently used to be converted into glucose for immediate energy use or storage in the liver. That's why are workout drinks are high carbs and not protien. Eating an extra 250 grams of protein on top of the required protein (overmaintainence) will give you a big bloated belly and an intestine full of shit - for about 3 months i ate 420g a day of protein and I always felt like I was full up to my neck all day! Carbs and fats are the things that should be manipulated, whereas the protein should have relatively modest changes as weight is gained - this changes when you diet obviously. Plenty of guys I know (and me included) can eat a large carbs and protein meal, but WONT be feeling full up unless they get in a good dose of fat.
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Anthrax Invasion
Guest
That's odd, 'cause I get full from carbs and proteins. Fats don't tend to fill me up.
Carbs also bloat me. Protein doesn't.
Carbs also bloat me. Protein doesn't.
The peanut butter diet is very hard ive only been on it for almost 2 weeks now and i never feel full and i kinda had to stop it, but only for a few days because its just impossible boiling and eating 24 egg whites a day. I feel like im gona throw up all the time from them and my dog got into the trash and ate all the egg yolk i threw away and that was not good (looked like someone egged our house). Im gona order me some protein and stick to it as good as possible tell then but just not like it says. Thats also how i feel anthrax invasion fats dont feel me up if they did i would be fine right now, but im starving. Ive been on several other diets and i dont think any are this hard, for one whole month i ate 300 calories a day except on sunday and lost about 50lbs. and i think this is harder(and no im not exaggerating). I think ive lost a few lbs. so far looks like i have, but i just need to follow it more strictly thats why im waiting for the protein.
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Anthrax Invasion
Guest
I remember sampling the diet for a week or two awhile back. I caved in when my friends ordered pizzas. I wasn't even planning to stick to it, but I figured I'd go for a bit longer. I didn't need to cut at the time, but I was playing with the idea. The whole idea of cutting isn't really for me, although if I ever decide to get around to it, it'll be with the ANPB diet, just to see how it goes. I like simple things. That diet is as simple as it gets.
I have to say, though, that having the ANPB and protein shakes filled me up just fine, since I was eating every three hours. I don't like eating that often, though. I eat every 5 hours and 20 minutes now, and I feel much better.
I have to say, though, that having the ANPB and protein shakes filled me up just fine, since I was eating every three hours. I don't like eating that often, though. I eat every 5 hours and 20 minutes now, and I feel much better.
musketeer
New member
Anthrax Invasion said:
I know where you are comping from but like for like interms of grams of, the 25g of carbs you get from a banana can't be anywhere near as tough to digest as the 25g you get from a tin of tuna. Sure I get bloated from a big plate of pasta or a massive bowl of rice whereas I could eat a couple of chicken breasts feeling less filled, but the big carb dish holds 100g or more of carbs whereas the protein food carries around 50 g of protien.
Drinking 100g of carbs from say a container of fruit juice is certainly easier than downing a 100g protein shake!
Bodybuilding is life
New member
you should get 1 to 2 grams of protein per weight. that is excludeing your bf.
I wouldent be cutting its just that in some places fat hangs off of me literally it just kinda hangs there off the muscle like on my pecs and the bottom of the stomach and my legs kinda and then in other places im fine. It looks like i have a small tire at the end of my stomach covered with skin, im kinda worried it wont go away. Can anyone suggest doing something besides a diet to loose this fat. If they could i would just bulk or keep my cals at maintanence level.
musketeer
New member
tay1506 said:
The sooner in the day you workout the better in my opinon. It gets your metabolism going and allows you plenty of time to relax before bed.
You could do:
Mon/Wed/Fri:
11:00am - 20mins cardio
16:30pm - 60mins weights (like the 5x5)
Tue/Thu/Sat
11:00am - 30mins cardio
It's a total of 150 mins or 2.5 hours of cardio and 3 hours of weights a week which should be very conducive to staying lean and gaining muscle. I'd swim 3x a week (30mins) and run 3 x a week (20mins) and hit the weights 3x in an ideal world!
Id take the thermorexin (just 1 tab at a time, 2x a day): first thing in the morning on all days, and then 30mins before the cardio workouts on the cardio only days, and then before the weights workouts on the cardio&weights days. (hope that's clear!)
yeah sounds like a good idea maybe i will do it since i wont have to really change my routine at all. Right now im doing the 5x5 (restarted it last week) and on tue., Thu., and Fri, i do cardio for 45 min and swimming is out of the question unlease i want to freeze to death. How many calories would u suggest doing and what intake on carbs/protein/fat?
KIAN
New member
Basic Metabolc Rate (BMR):
Use your BMR to determine your daily caloric needs:
And, as Javaguru mentioned, one gram of protein per pound of lean body mass. If you are experienced and your training is intense then you can increase this intake to 1.5 grams. Exceeding this level may put you at risk of increasing ketone levels within your body which will have to be excreted. This will further increase the chances of dehydration, calcium loss, and renal stress. You will need to have your BFP (body fat percentage) assessed to do this correctly.
A reduction of your daily caloric needs by 500 calories per day (3500 total calorie reduction over one week) will result in a loss of one pound in bodyweight (minimum). Increasing your level of physical activity at the same time will produce greater losses. Aim for a 1-2 pound loss per week to achieve your goal in a healthy manner.
You would benefit more from doing cardio (3X per week minimum) first thing in the morning, when you wake up, for 30-60 minutes at a high intensity level and followed up with a balanced breakfast. Your resistance training (weights) should involve you lifting very heavy (3X per week minimum) during your cutting cycle to help you maintain and define the mass which you have. Expect some mass loss though. How much will depend on the balance you are able to achieve between your nutritional intake and your training.
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KP--Fitness Basics
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- Adult Male:
BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Use your BMR to determine your daily caloric needs:
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
And, as Javaguru mentioned, one gram of protein per pound of lean body mass. If you are experienced and your training is intense then you can increase this intake to 1.5 grams. Exceeding this level may put you at risk of increasing ketone levels within your body which will have to be excreted. This will further increase the chances of dehydration, calcium loss, and renal stress. You will need to have your BFP (body fat percentage) assessed to do this correctly.
A reduction of your daily caloric needs by 500 calories per day (3500 total calorie reduction over one week) will result in a loss of one pound in bodyweight (minimum). Increasing your level of physical activity at the same time will produce greater losses. Aim for a 1-2 pound loss per week to achieve your goal in a healthy manner.
You would benefit more from doing cardio (3X per week minimum) first thing in the morning, when you wake up, for 30-60 minutes at a high intensity level and followed up with a balanced breakfast. Your resistance training (weights) should involve you lifting very heavy (3X per week minimum) during your cutting cycle to help you maintain and define the mass which you have. Expect some mass loss though. How much will depend on the balance you are able to achieve between your nutritional intake and your training.
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KP--Fitness Basics
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Well thats nice to know because i was going to lower my calorie intake down to about 1650 because im pretty sure thats what it explains in mr x's peanut butter diet thread, but acording to ur charts and stuff i should only lower it to 2300. That means i get to eat another 650 calories, THATS AMAZING i was starving for no reason. Well im not sure im gona go that high because normaly unlease bulking i dont eat that much and i stay the same. So i figure maybe ill go to about 2000. But kian would u suggest me doing the peanut butter diet or not? Anyways thanks for the help everyone greatly appreciate it!!
KIAN
New member
tay1506 said:
Your daily caloric requirements (DCR) should not be an arbitrary figure but should actually reflect the nutritional value your body requires to function at a specified level of physical activity. If you have calculated your DCR and you are cutting, then you will want to do one of the following:
- maintain your caloric intake but increase your level of physical activity
- decrease your caloric intake and maintain your level of physical activity
- decrease your caloric intake and increase your level of physical activity
Like I mentioned before, if you reduce your caloric intake by 500 calories you will see a loss in bodyweight of one pound (minimum) per week. So, determine what you require on a daily basis in combination with your current level of activity and go from there. If you start selecting random numbers to shoot for then your results, if any, will be based on guesses.
Mr.X said:
With respect to Mr. X's ANPB Diet ... I had a read through all 155 posts (whew!) as well as other forums and although many individuals were interested in the concept, very few actually posted up any results. The ones who did on EF, I have listed below:
Reviews Posted:
- mikeman - diarrhea on third day (reported by a number of users) but evetually cleared up
- audiophyle - down 9 lbs. in third week
- norway - lost 8.5 lbs in eleven days
- killahbee - decrease in energy and increased fatigue
- french_tickler - lost 5 lbs in five days but with unexpected nose bleeds
- empire - lost 8 lbs. in two weeks
- mang - lost 8 lbs. in five days
- cmtuqql - lost 10 lbs. in five days
- poyeboy - lost 5-6 lbs. in nine days
- nofatex - lost 8 lbs. in six days
- saddlebags - lost 4 lbs. in three days with diarrhea and constipation
- tom treutlien - lost 6 lbs. in three days
- claybutzz - diarrhea on 5th day - finished diet on 7th as a result
- diesel3d - lost 8 lbs. in seven days
- dakotah - 2 lbs. in three days
The complete change in diet and the high fibre content would account for the reported diarrhea cases. This could also account for the initial weight loss (rapid in a few cases) through dehydration. The high levels of vitamin A and E (peanut butter being a good source of vitamin E) would explain the nosebleeds reported by french_tickler as high levels of A and E will interfere with Vitamin K absorption. Vitamin K is required for blood platelets.
As this diet calls for the use of a multi-vitamin as well as additional supplementation of Vitamins A,C,D,E and Calcium, you will need to know the following:
If you are going to use a multi-vitamin and you are in the United States, look for the USP symbol on the packaging. If this symbol is not present then it means that the contents have not been tested and you should avoid using them. Although a multi-vitamin is not necessary when your nutritional intake is balanced, it can be helpful for individuals undergoing a weight loss program. However, even the best multi-vitamin will not provide you with everything you need and so you should not rely on it as your primary source.
Vitaimn A
RDA 900 mcg (3000) IU / day
Upper Intake level 10000 IU
You will also need to be aware of what percentage of the vitamin A is supplied as beta-carotene and as retinol as the upper intake limit pertains to the presence and consumption of retinol. Preformed vitamin A is rapidly absorbed and slowly cleared from the body, so toxicity may result acutely from high-dose exposure over a short period of time. Symptoms include nausea, headache, fatigue, loss of appetite, dizziness, and dry skin. Signs of acute toxicity include nausea and vomiting, headache, dizziness, blurred vision, and muscular uncoordination. Generally, signs of toxicity are associated with long-term consumption of vitamin A in excess of 8,000 to 10,000 mcg/day or 25,000 to 33,000 IU/day. Although this level is upwards of 10X the RDA level, there are some brands of multi-vitamins which have very high retinol levels, so read the labels closely.
Calcium
RDA 1000 mg / day
Upper intake level 2500 mg / day
Vitamin C
RDA 90 mg/day
Upper Intake level 2000 mg/day
Vitamin D
RDA 5 mcg (200 IU) / day
Upper Intake level 50 mcg (2000 IU)
Vitamin E
RDA 22.5 IU (15 mg) / day
Upper intake level 1500 IU / day
If you use this ANPB Diet and you have calculated your required consumption values correctly then you will see results as it is based on the fact that you are restricting your caloric intake.
If your caloric intake is less than the number of calories you burn then you will lose bodyweight.
However, your Nutitional Intake should be structured to meet your needs with your current lifestyle. Although the ANPB is a very straight-forward concept to follow, nutrition does not have to be as complex an issue as some people make it out to be. It is a simple matter of looking at your current nutritional intake and identifying poor choices and either remove them or reduce them or replace them with healthier alternatives. But the key is to do it so that your overall nutritional intake is balanced.
Since the ANPB Diet is based on the consumption of a singular food source with the remainder of your required nutrition being supplied via supplements, I personally would not recommend using it. But have a read of the thread and contact some of the other members who have posted their short term results to get their personal feedback and decide if it is for you.
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KP--Fitness Basics
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Man kian thanks alot that musta took u a hell of a long time. The weight loss is impressive, but i dont want nose bleeds. As for the diarrhea had it goin on for 5 years now and the doctor just kinda say its alright and everythings fine, but i did notice it got worse after doing it for 3 days. One of the main reasons im going on this diet though is because it is going to be cheap and easy to follow. I dont have much money at all for any other type of food i told my mom i could eat for less than 15 dollars a week after i bought the protein which should be here in a few days. Until i get a job im pretty much screwed.
anotherbutters said:
Agreed...
Recipe for gaining weight:
1 Box Hamburger Helper
2-3 lbs ground beef
1/2 to 1 gallon whole milk
DAILY
B True
KIAN
New member
You can't really draw much of a conclusion from the weight losses posted as the time frame was too short, dehydration may have played a factor, AAS was used in some cases, and thermogenics were also used in some cases. If differences in Body Fat Percentages had been posted then you would have more to go on. As for the nose bleed, it was just one reported case and no direct link was made to the ANPB Diet but high intake levels of Vitamins A and E can interfere with the absorption of Vitamin K which is necessary for blood platelet formation. I just don't want you thinking that people were haemorrhaging all over the place.tay1506 said:
I don't agree with that. If you have had persistent diarrhea over a five year period then there is something going on. I would look towards a food allergin or an intollerance to certain foods as a possible cause.
It is a very straight-forward and simple concept to follow if you can stand the taste of peanut butter. As to cost, if you are cutting then it would seem logical to me that you are going to consume less food and therefore would need to spend less money on food. Correct me if I am wrong.
It is not necessary to consume food which has been picked by small children in a tiny village in the Andes. Normal food is perfectly acceptable. Just make your selections wisely so that they conform to your macro requirements of your daily nutritional intake. You don't have to deprive yourself of real food in order to lose weight.
You might want to post over in the Diet or Food section.
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KP--Fitness Basics
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Yeah i will make a post over there and i got about a week tell that protein comes in (I hate ups) and yeah i just dont know what to buy but ive been on a few diets so i can figure it out. I also know that u cant make that much of a judgement just from weight loss, but i know alot of that had to be fat. As for the diarrhea i have had it for around 5 years sometime enzymes will help, but i find it a pain to take 2 after every meal thats about 12 pills a day. Also everything seems to do it, but especially peanut butter and oatmeal. It is almost impossible for me to digest food.
coldblue1955
New member
you should eat 1 gram per pound of bodyweight.
