how much protein do you take? - Ausbb

BoyFromAus · 26-06-2009, 04:49 PM

how much do you take... I take 1g per pound of lean body mass.

I weigh 72kg with 13% bodyfat which is roughly 62kg of lean mass...140 pounds..So i take 140g.

Some people say this is inadequate while others are shocked at this figure.

Anyways, how much do you take?

Kyle Aaron · 26-06-2009, 05:20 PM

At the moment, about 100g a day.

If you're a beginner, so long as you have a calorie surplus - something to build your body with - how much of that is protein doesn't matter much. That'll keep you growing muscles for the first 3-9 months of hard training.

Once you're intermediate - after that first year - then 1-2g/kg bodyweight will do you good. Less than that and you won't grow very much, more than that will be pooed and peed out unless you're taking HGH or steroids (which you shouldn't).

Advanced - well if you're advanced then you don't bother talking to random strangers online

I am passing from novice to intermediate, just on the cusp, so I've recently upped my protein from 70 to 100g a day.

26-06-2009, 10:00 PM

Quote:

Originally Posted by BoyFromAus

how much do you take... I take 1g per pound of lean body mass.

I weigh 72kg with 13% bodyfat which is roughly 62kg of lean mass...140 pounds..So i take 140g.

Some people say this is inadequate while others are shocked at this figure.

Anyways, how much do you take?

Why bother with the math and conversions you have to do with pounds?
You are on almost 2 and a half per kg.One and a half to two and a half per kg seems to be the popular theory for muscle gain.

Fadi · 22-11-2009, 11:13 PM

As for how much protein your body needs; it needs between 1g/kg to 2.5g/kg according to Forslund et al. At 2.5g/kg, you will have a positive protein balance and a negative fat balance. At 1g/kg, you will have zero protein balance and a slight increase in fat balance.

Fadi.

lkt004 · 22-11-2009, 11:33 PM

I have had well over 500g a day with great results. If i have anything less than around 250 i feel im not recovering from my workouts. At 75kg bodyweight.

Morgan · 22-11-2009, 11:43 PM

I get around 180 grams per day from my shakes alone... then I have tuna for morning tea, 1/2 chicken for lunch and steak for dinner, I'd say I'm getting HEAPS of protein... 300 grams + per day.

Fadi · 23-11-2009, 12:15 AM

Quote:

Originally Posted by lkt004

I have had well over 500g a day with great results. If i have anything less than around 250 i feel im not recovering from my workouts. At 75kg bodyweight.

So you're having around 3.33g/kg which is the upper limit. I'm just wondering, how is your carbohydrate intake (since you've mentioned the word "recovery")? Thank you.

Fadi.

lkt004 · 23-11-2009, 12:36 AM

Dunno, had 1/4 pumpkin, whole sweet potato, around 30g of carbs from milk.

250g baked beans. Varies depending on whether im working or not.

Fadi · 23-11-2009, 09:07 AM

Quote:

Originally Posted by lkt004

Dunno...

If you knew the way you know your protein intake; having problem with recovery may become something of the past. Just an observation.

PS: You've made a comment about the 2200 calorie "diet" I wrote that it was basically too low to acheive anything. I gave you an answer which you've chosen to ignore I noticed.

Maybe you'd like to look at my 13500 calorie "diet" and see if you can match it! You see, it's all relative. What's your first name by the way?

Calories = 13500
Protein= 712g @ 21%
Carbs=1192g @ 35%
Fat= 655g @ 44%

http://ausbb.com/nutrition-diet/9018...orie-diet.html

Fadi.

PowerBuilder · 24-11-2009, 10:07 AM

Lately i've taken a Dave Tate appraoch to nutrition. His approach isn't so much as knowing your macro-nutreint break down. As long as your taking in a regular quality source or Pro, Cho & Fat then your doing ok. Since every 'body' is different, the spectrum that fadi mentioned is wide. OK, not THAT wide, lets be honest...lets say Bob weigh's 65kg when soaking wet...

65 x 1 x 4 = 65g (260 calories)
65 x 2.58 x 4 = 167g (670 calories)

So it's wide...but not overly. Anyway...my personal approach is to work by feel, not by the numbers. I think there are days when i crave a higher protein intake, other days I'll stick to a rough guide of at least 1.2g (that's a Minimum for me).

I realise that this post could come across as a) offensive, b) a waste of time & c)pretty stupid. Feel free to deliver feedback tho

26-06-2009, 04:49 PM	#1 (permalink)
BoyFromAus Elite Member Join Date: Jun 2009 Gender: Posts: 800	how much protein do you take? how much do you take... I take 1g per pound of lean body mass. I weigh 72kg with 13% bodyfat which is roughly 62kg of lean mass...140 pounds..So i take 140g. Some people say this is inadequate while others are shocked at this figure. Anyways, how much do you take? __________________ Reloaded

26-06-2009, 05:20 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	At the moment, about 100g a day. If you're a beginner, so long as you have a calorie surplus - something to build your body with - how much of that is protein doesn't matter much. That'll keep you growing muscles for the first 3-9 months of hard training. Once you're intermediate - after that first year - then 1-2g/kg bodyweight will do you good. Less than that and you won't grow very much, more than that will be pooed and peed out unless you're taking HGH or steroids (which you shouldn't). Advanced - well if you're advanced then you don't bother talking to random strangers online I am passing from novice to intermediate, just on the cusp, so I've recently upped my protein from 70 to 100g a day. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

22-11-2009, 11:13 PM	#4 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	As for how much protein your body needs; it needs between 1g/kg to 2.5g/kg according to Forslund et al. At 2.5g/kg, you will have a positive protein balance and a negative fat balance. At 1g/kg, you will have zero protein balance and a slight increase in fat balance. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

22-11-2009, 11:43 PM	#6 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,416	I get around 180 grams per day from my shakes alone... then I have tuna for morning tea, 1/2 chicken for lunch and steak for dinner, I'd say I'm getting HEAPS of protein... 300 grams + per day. __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

24-11-2009, 10:07 AM	#10 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Lately i've taken a Dave Tate appraoch to nutrition. His approach isn't so much as knowing your macro-nutreint break down. As long as your taking in a regular quality source or Pro, Cho & Fat then your doing ok. Since every 'body' is different, the spectrum that fadi mentioned is wide. OK, not THAT wide, lets be honest...lets say Bob weigh's 65kg when soaking wet... 65 x 1 x 4 = 65g (260 calories) 65 x 2.58 x 4 = 167g (670 calories) So it's wide...but not overly. Anyway...my personal approach is to work by feel, not by the numbers. I think there are days when i crave a higher protein intake, other days I'll stick to a rough guide of at least 1.2g (that's a Minimum for me). I realise that this post could come across as a) offensive, b) a waste of time & c)pretty stupid. Feel free to deliver feedback tho __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

22-11-2009, 11:33 PM	#5 (permalink)
lkt004 Junior Member Join Date: Oct 2009 Gender: Posts: 184	I have had well over 500g a day with great results. If i have anything less than around 250 i feel im not recovering from my workouts. At 75kg bodyweight.

23-11-2009, 12:36 AM	#8 (permalink)
lkt004 Junior Member Join Date: Oct 2009 Gender: Posts: 184	Dunno, had 1/4 pumpkin, whole sweet potato, around 30g of carbs from milk. 250g baked beans. Varies depending on whether im working or not.