Ok so I hear many people here don't eat that much protein. So I want to ask you how much protein per kg/lbs of bodyweight do you consume daily? I'm going with 2 x kg but I think I should go lower than that.
Read the fucking sticky
>>37210930
It says 1g x lbs which is roughly 2 x kg but I think this is too much. Also the sticky states "If you get a little less, it won't matter" which is a pretty vague statement so I want to hear how much people are actually consuming.
>>37210945
>I think this is too much
>I'm an expert on diet and fitness but tell me what to do
Fuck off
>>37210960
>You are not allowed to have thoughts if you aren't an expert
I personally think .8 per lbs is probably enough but i could be wrong
it's not really an exact science
>>37210919
>>37211103
.8 is fine, I aim for 1g/lb as I count stuff from vegetables and legumes
I weigh 71kgs. I aim for around 100+ each day. It is sufficient, I think.
>>37210975
Why would your 'thoughts' have value anon? You realize there are studies done right? They give various protein amounts and measure muscle growth and compare between subjects to get an idea.
>>37211286
why so hostile? dude is just looking for other opinions
don't forget that each 2 hours after inserting protein products, your body starts spreading the protein.
don't forget that those 2 hours is through out the day.
and don't forget that during the night your growth hormones stimulate hormonal back ground and can help with extra protein build up with insuline from your stuck up fat.
>>37210919
You can go way lower than that, if you're natty.
>>37211533
First time in 4chin?
>>37210919
Protein is the least necessary macro of your diet you need to eat fats and carbs.
Your hormonal balance is the most important.
Also datamining:
Can anyone with high libido provide his eating habits?
>>37211628
research nuts. there is the secret
>>37211103
>>37211262
>>37211564
>>37211586
thank you for your replies
>>37210919
this looks pretty much like what i eat on the daily. half chicken, fish, beef, eggs, milk, nuts, daily. pic related is 2 servings.
The minimum is 0.62g per LBs of muscle mass. More than that it doesn't no difference. Yes, you got tricked by the protein jew
just stick with 4 scoops of mutant mass and you'll be good to go
>>37211745
this. 0.8 to be absolutely sure. but the main problem is that people take their bodyweight when they decide how much protein they need.
you need to use your lean body weight. so in most cases you can subtract 15% from your amount after you used the 0.7-0.8 per lb method.
Do this:
0.75*(weight in pounds)*(100-x)/100
Where x is your body-fat percentage. You can eyeball this. As long as you're eating more than this, you should be good. Focus on more important things like calories, effective training, and resting enough, and you'll make gains.
>>37211103
>>37211241
Saying 0.8 is just a rough average of protein per LBW.
does it matter where you get your protein from?
Say I get 40g from a 800 cal pizza compared to 40g with 2 chicken breasts and I'm in a 500 cal surplus for both would it matter?
>>37212732
Yes. Protein is a categorical term. What you really want are amino acids, which is what protein is made up of. There are different kinds. Protein from bread, as in pizza dough for example, tends to be really shit. That's why you can't just say that the frozen pizza fits your macros. It's not that simple. Protein from meat is pretty much always going to be the best.
>>37211944
thanks
>>37211784
T H I S
H
I
S
so protein matters less as a % daily value than as % bodyweight? this is weird for me because i'm 6'2" 150, but probably eat around 3500-4000 calories a day (distance runner).... should i be going straight vegan then?
>>37212766
what about protein for whey shakes?
>>37212838
It's pretty good, usually.
>>37212874
what about protein from sandwiches?
say it's filled with chicken, or egg and bacon
>>37212886
It depends, dude. Learn to count or estimate it yourself.
>>37212886
There's also certain ways of combining different protein scources to get the best out of amino acid profiles.
Think it's called biological value in english https://en.wikipedia.org/wiki/Biological_value
For example combining eggs with potato protein is godtier.
>>37210919
Hmmm...
150g oats -> 18g protein
35g hemp seeds -> 11g protein
Soy milk -> 3g protein
25g Sunflower seeds -> 5g protein
175g tofu -> 30g protein
10g pumpkin seeds -> 3g protein
My bodyweight is 75.8kg, so that puts me at 0.92g/kg or 0.42g/lbs for you Americans.
I also eat various other fruits and vegetables from which I don't know the protein content of.
>>37211628
I'm here for you senpai.
Just target around 150g
You arnt training for the olympics
0.82g per Pound of lean bodymass is literally the absolute Maximum your body can utilize.
>>37213029
And that includes a safety margin.
It's actually probably around 0.65g/lb
You should aim for 1 gram per pound of body weight to be sure you're hitting optimal protein intake. If for whatever reason you don't want to eat that much then nobody will force you to, but there's a high chance you won't be hitting optimal recovery and muscle and strength gains, even if you make some gains anyways. All these guys who say they made gains on 80 grams of protein a say aren't wrong, but they didn't make the most of their gains due to limiting their protein.
Also, 1 g/lb is the MINIMUM if you're cutting if you want to maximize muscle retention. The above values are for bulking or maintenance.
I eat like 50 grams a day max sometimes less and my muscles grow like crazy
Fight me
Look up Bayesian body building OP -there are some good articles on there about thev topic. And read all of it.
Also, eating more protien than the necessary minimum is fine too.
In bodybuilding prep/cutting, I eat 180g/day (I compete at 174 as a natty). In the absolute off season, 140-150g/day allows me to maintain.
The society of sports nutritionists say 1g/lb is a good rule of thumb
I would tend to believe them over a bunch of vegans.
I used to follow the 0.5-1 g/lb advice and had a really hard time gaining muscles. Then I upped my protein intake to 1.5g/lb+ and suddenly the gains started coming in. I didn't change my routine at all during this time.
You should try what works the best for you. Don't follow /fit/'s advice blindly. Remember most ppl here are DYEL who just spout things they've read on the internet.
>>37214287
>Go read a vegan/pinner for his thoughts on diet
Fuck off gains goblin.
>>37210919
no one here really knows, so stick with 1,5-2g per kg and you can be sure you are making gains..
>>37214401
>Didn't know that site was written by vegans (and I don't think it is).
I'm interested in what the actual literature says on the topic and that site has good information about what is actually out there as well as critiques of it's analysis and conclusions.
>pic related
>hungry as fuck
>do want
>>37210919
i've only just started caring about macros
And here i was, thinking people were fucked up for farting all the time. Fucking brotein.
Im about 70kg skinnyfatso
So aiming for 110-120?
I don't know how people struggle getting enough protein. I usually reach 200g with ease.
>>37211586
sauce?
>>37210919
I don't track calories or macros but I eat almost only protein and fat.
>>37213549
>>37214311
>>37214384
>>37214584
Thanks for clarifying responses
>>37214384
How can you know it wasn't overall calorie intake that made you gain?
I believe it's .8 g/lbs of LEAN body mass for cutting.
That is a key distinction here. Lean body mass doesn't include fat in the number. So I'd you're 20% body fat and 200 lbs, your lean body mass is only 160lbs.
And .67 for g/lbs lean body mass
>>37219197
The last number is for bulking. You need less protein when you're in a caloric surplus
>>37216414
top kek
>>37213029
>>37213040
Sounds pretty correct to me.
>>37213549
Bullshit. 1 gram per lbs body weight? Are you fucking insane? Say you weigh 250 and want to cut, there is no way in hell you need to eat 250g of protein.. for example. Stop believing broscience bullshit.
>>37219197
>>37219216
So for example you are 200 lbs and 20 percent body fat and cutting, you'd need only 128 g of protein. Beyond 128 protein, you don't receive any more benefits than at 128g.
I ate 2.5 grams pr lbs today by accident. WIll I died?
>>37219288
If you're not already dead, and I'm guessing you might be, then the protein that doesn't go toward muscle growth/maintenance will just end up as calories like any other calorie.
>>37211286
Then cite the studies.
