Hey guys,
I eat about 200 grams of protein a day. 100 from food, and the other 100 from whey protein shakes. I weigh about 200 pounds and I’m bulking, is that enough?
Thanks for any help.
What is your total caloric intake. Your protein total tells me little.
I will say that 1g/lb ratio of protein is adequate for muscle growth/synthesis. But carbs and fats are importan as well and the total cals is the most important.
Also, eat more protein. How can you be bulking and only eat 100g/p?
I have always heard 1.5 - 2.0g protein per Lbm.
I try and get in that range everyday. 1/2 from real food the other 1/2 from powder.
If you can get that much protein your Kcals should be pretty close but like The Sasquatch said make sure you get your carbs and fat too.
[quote]jbodzin wrote:
I have always heard 1.5 - 2.0g protein per Lbm.
I try and get in that range everyday. 1/2 from real food the other 1/2 from powder.
If you can get that much protein your Kcals should be pretty close but like The Sasquatch said make sure you get your carbs and fat too.[/quote]
1.5-2g is what I’v heard too, and I try to stay on the high end during a bulk. I try to get 75% from real food sources, but that’s not always practical. I think 1g protein/lb is a little low if your trying to bulk. Kcals would be low overall or they’d be heavy on the carbs and fat.
What is your weight and bodyfat?
You guys can eat as much protein as you can afford. However, when in a caloric excess 1.5-2 grams is NOT required. The body will get its energy from fat and carbs, not protein.
When dieting, heaps of protein are very helpful. Protein satisfies you, and gives the body something to “eat” when it doesn’t have enough fats or carbs.
Stop worrying about enough protein, it will raise cortisol and cause you to become catabolic. Then you’ll have to spike insulin to stop the catabolism. But spiking insulin might make you fat, so you should probably eat clean the rest of the time. However, if you eat too clean, you won’t get enough calories, so make sure to have 10 percent of your meals be “dirty”. Not too dirty tho.
[quote]Modi wrote:
jbodzin wrote:
I have always heard 1.5 - 2.0g protein per Lbm.
I try and get in that range everyday. 1/2 from real food the other 1/2 from powder.
If you can get that much protein your Kcals should be pretty close but like The Sasquatch said make sure you get your carbs and fat too.
1.5-2g is what I’v heard too, and I try to stay on the high end during a bulk. I try to get 75% from real food sources, but that’s not always practical. I think 1g protein/lb is a little low if your trying to bulk. Kcals would be low overall or they’d be heavy on the carbs and fat.
What is your weight and bodyfat?[/quote]
My comment was not that 1 gram was all he needed during a bulk. My comment was that is all you need for muscle synthesis. Obviously when bulking total calories would probably dictate a higher level. Carbs are your biggest friend when bulking. As is total calories above any macro-breakdown.
[quote]got_beer? wrote:
You guys can eat as much protein as you can afford. However, when in a caloric excess 1.5-2 grams is NOT required. The body will get its energy from fat and carbs, not protein.
[/quote]
I’m just stating what I’ve heard. However, if someone weighs 200lbs and is only taking in 200g protein on a bulk, he is getting 800kcal/day from protein…assuming a 4000 kcal diet, that is only 20% from protein, which is a little low in my opinion.
[quote]got_beer? wrote:
You guys can eat as much protein as you can afford. However, when in a caloric excess 1.5-2 grams is NOT required. The body will get its energy from fat and carbs, not protein.
When dieting, heaps of protein are very helpful. Protein satisfies you, and gives the body something to “eat” when it doesn’t have enough fats or carbs.
Stop worrying about enough protein, it will raise cortisol and cause you to become catabolic. Then you’ll have to spike insulin to stop the catabolism. But spiking insulin might make you fat, so you should probably eat clean the rest of the time. However, if you eat too clean, you won’t get enough calories, so make sure to have 10 percent of your meals be “dirty”. Not too dirty tho.
[/quote]
The context of protein in this disscussion is based mainly on having a constant high qauntity of Amino acids in the blood stream that can be utilized in protein syntheseis.
Actually your body will start to break down your muscle while dieting before your fat stores.
Prove this. Protein raises cortisol? Protein is catabolic???
Um you can eat clean and get enough calories, I do. 4000+/day. I think your misinterperting the 90% rule, which is that you should eat clean 90% of the time,meaning that is ok if you have a treat now and then, not you have to eat dirty 10% of the time.
[quote]sasquatch wrote:
Modi wrote:
jbodzin wrote:
I have always heard 1.5 - 2.0g protein per Lbm.
I try and get in that range everyday. 1/2 from real food the other 1/2 from powder.
If you can get that much protein your Kcals should be pretty close but like The Sasquatch said make sure you get your carbs and fat too.
1.5-2g is what I’v heard too, and I try to stay on the high end during a bulk. I try to get 75% from real food sources, but that’s not always practical. I think 1g protein/lb is a little low if your trying to bulk. Kcals would be low overall or they’d be heavy on the carbs and fat.
What is your weight and bodyfat?
My comment was not that 1 gram was all he needed during a bulk. My comment was that is all you need for muscle synthesis. Obviously when bulking total calories would probably dictate a higher level. Carbs are your biggest friend when bulking. As is total calories above any macro-breakdown.[/quote]
I know, I was just expanding =)
Hey guys thanks for the help, I’m going to eat more protein, I get enough carbs a kcals.
http://www.T-Nation.com/findArticle.do?article=220sin2
There is a whole site here just full of useful information like this 
[quote]Sxio wrote:
http://www.T-Nation.com/findArticle.do?article=220sin2
Strength athletes need around 1.7 to 1.8 g/kg/day
There is a whole site here just full of useful information like this :D[/quote]
Most studies done do not indicate any sort of ideal for BODYBUILDERS WHO ARE LOOKING TO GAIN THE MOST MUSCLE POSSIBLE. Many athletes may train, but bodybuilders are alone when it comes to having the expressed primary focus of not just getting stronger, but gaining the most muscular size that they can.
As far as this topic, protein should be INCREASED when dieting, otherwise your body will use muscle proteins as fuel if you aren’t giving it any other source to pull it from.
When trying to gain, the most important factor is TOTAL DAILY CALORIC INTAKE.
You can brag about all of the protein you eat all you want to, but if you aren’t eating enough calories, it won’t be leading to too much muscle growth.
[quote]Professor X wrote:
When trying to gain, the most important factor is TOTAL DAILY CALORIC INTAKE.
You can brag about all of the protein you eat all you want to, but if you aren’t eating enough calories, it won’t be leading to too much muscle growth.[/quote]
Professor,
I agree that total calories is the key, I’m just following information I have gathered from this site in regards to protein intake. I’m curious how you break up those calories (protein/carbs/fat) during a bulk and if those percentages change for a cut. Assuming your caloric intake is high enough to gain muscle, is there a more ideal breakdown of calories?
I’m interested in jbodzin’s opinion on the subject as well.
[quote]Modi wrote:
Professor X wrote:
When trying to gain, the most important factor is TOTAL DAILY CALORIC INTAKE.
You can brag about all of the protein you eat all you want to, but if you aren’t eating enough calories, it won’t be leading to too much muscle growth.
Professor,
I agree that total calories is the key, I’m just following information I have gathered from this site in regards to protein intake. I’m curious how you break up those calories (protein/carbs/fat) during a bulk and if those percentages change for a cut. Assuming your caloric intake is high enough to gain muscle, is there a more ideal breakdown of calories?
I’m interested in jbodzin’s opinion on the subject as well.[/quote]
I don’t specifically count grams of protein when gaining. That is because I know my body won’t be using protein as a major fuel source during that time. I also know that somewhere within the amount of food I am eating, there should be enough for me to not be concerned about it.
The only time I actually count or ‘estimate’ how much protein I am taking in is when dropping weight, because protein becomes MUCH more important when caloric intake is decreased.
[quote]Modi wrote:
Professor X wrote:
When trying to gain, the most important factor is TOTAL DAILY CALORIC INTAKE.
You can brag about all of the protein you eat all you want to, but if you aren’t eating enough calories, it won’t be leading to too much muscle growth.
Professor,
I agree that total calories is the key, I’m just following information I have gathered from this site in regards to protein intake. I’m curious how you break up those calories (protein/carbs/fat) during a bulk and if those percentages change for a cut. Assuming your caloric intake is high enough to gain muscle, is there a more ideal breakdown of calories?
I’m interested in jbodzin’s opinion on the subject as well.[/quote]
I’m neither but,
When cutting I like a 40/20/40 or 40/30/30. Limting carbs and increasing protein is the key for me. The thermogenic effect of protein and the food source for the body being the reasons.
When bulking, I don’t know about specific, but carbs are my friend then. They are an easy source of calories and protein just becomes a filler calorie after my basic needs are meant. Maybe 30/40/30 would be a shoot for. But really, quality calories is my main focus through a bulking period.
It’s a subtle shift in macro percentages, but combined with the caloric intake there is a good bit of difference in the macro calories taken.
works for me.
[quote]Professor X wrote:
I don’t specifically count grams of protein when gaining. That is because I know my body won’t be using protein as a major fuel source during that time. I also know that somewhere within the amount of food I am eating, there should be enough for me to not be concerned about it.
[/quote]
Professor,
I’m assuming that you count calories during a bulk, or do you just try to stay in a ballpark range?
Sasquatch,
Thanks for the response, that was helpful.
[quote]Modi wrote:
Professor,
I’m assuming that you count calories during a bulk, or do you just try to stay in a ballpark range?
[/quote]
Answer “B”. I couldn’t tell you the specific number of calories I eat and it has never been an issue. The only constant is that I try to eat every three hours and obviously my ‘general’ understanding of what I eat will be greater than some kid who just started training.
I am much newer to the game than X so I like to keep a long of my intake and try and get about a 40/30/30.