Thread 76704922

>Yeah bro cram in more than 1g per pound!
>You only need 1g per pound of bodyweight.
>Science shows you only need like .82g per pound of bodyweight.
>Nah .5-.7 is what's necessary, put the rest into carbs.
Lads I'm sick of this
How much protein do we need?

>>76704922 (OP)
lean bodyweight anon, LEAN.
i

>>76704922 (OP)
great question!
the answer is

>>76704922 (OP)
Some
Well....maybe a bit more

>>76704922 (OP)
>How much protein do we need?
From my experience, if you bulk, you gain muscle even if you take like 50 grams of protein a day; if you're cutting, you can take 300 grams, it doesn't matter.

>>76704922 (OP)
Just get more than you think retard. If all the science caps out at 1g then do 1.1 and you're fine. I don't see what your problem is. Keep hyper fixating on shit like this and you are not going to make it.

>>76704922 (OP)
If you're a dyel like 99% of fit, 120g daily will suffice

As a rule of thumb I just avoid anything less than 10% protein.
Milk is the only exception.
(That's protein average, so for example a chicken curry and rice will be like 12% protein because the chicken raises the average of the whole dish)

I find I eat a lot less when I stick to this rule so I will only check my calories and protein intake every now and then

>>76704922 (OP)
0.7 grams of protein per pound of body weight

>>76704922 (OP)
1 gram per kilo

>>76704922 (OP)
Just get over 100g. If you can't get over 100g when chicken breast, eggs, protein bars, and protein shakes exist and will get you over 100g in less than 1000 cals, then I don't know whatta tell ya, tard.

1 gram per pound of LEAN body mass

/tpbp
/thread

To the point where you're letting off rancid GAS for a couple of hours

>>76705178
>Milk is the only exception.
20% of the calories in whole milk are from protein.

>>76704922 (OP)
Look in the mirror dumbass
If you aren't packing muscle, eat more. If you're getting fat adjust calories. If you can't lose weight adjust calories and higher protein.
200g protein a day should be easy for anyone who isn't a shit eating third worlder that actually trains hard
>It's giving I do 3 sets of 12 a week for curls and my arms won't grow
Pathetic

you really don't need a lot of protein. of course the supplements industry doesn't want you to think that.
100 g a dayeis absolutely enough for near everybody. if anything, you are missing specific amino acids. the quality is more important than the amount.

>>76704922 (OP)
lol i always made decent gains getting like 70g protein a day at most, hard work is what matters not your overpriced protein shakes, y'all been brainwashed by big protein so much its not even funny

>>76704922 (OP)
0.82 is one standard deviation above the study findings so 0.7 is probably right
0.4-5 is for women

>>76704952
Too much protein unironically hurts your gains

>>76706621
>>76704922 (OP)
Hold on, I meant 0.8g per pound of LEAN BODY MASS
so if you're 20% bf, you need no more than 0.64 g per pound of bodyweight

>>76704922 (OP)
1g per lb of lean bodymass for bulking or maintence
1.1-1.5 for cutting depending on how steep it is 1.1 is like normal 500 kcal deficit 1.5 is like balls to the wall 1300+kcal deficit stuff.

It is a complicated question because protein synthesis does not have the same efficiency for every age, sex or level of training. But this should in almost all contexts outside of marathoning be enough.

Accept a reasonable number like 120g and spend your protein worry time on relaxing instead and you'll increase your gains more than you would from a super optimized diet

>>76704926
>>76705322
>>76706504
>>76706621
>>76706625
>>76706651
Okay so I am 174lbs 12.3% body fat according to my scale
So 174 - 12.3% = 152.598 lean body mass (We'll round up to 153)
153 x .9 = 137.7
153 x .82 = 125.46
153 x .7 = 107.1

So for me my ideal protein would be any of those four values? Or just in the range of 107-155

>>76705178
>insufferable low test "as a rule of thumb" dork
>brings up curry

always checks out

https://youtu.be/fHCHQ_GMhxM

You don't need more than 0.8g per pound of lean body mass.

120g is plenty for most of us.

>>76705332
Chicken and eggs are not vegan.

>>76704922 (OP)
i trained at home for several years without measuring protein intake and with no supplements and saw no real gains. I assume I was eating something like 60 grams a day from food only. then I started taking protein powder and increased my protein intake to around ~2 grams per kilo (for me thats about 140grams a day) and the change was visible. not only I was building muscle now but I also felt less sore and recovered better. however eating too much dairy makes me bloated and gives me diarrhea, so I rely on meat mostly

>>76707840
Nobody mentions here, that protein intake depends on your good carb intake. Fewer carbs you eat, more protein is required to produce glucose via GNG to sustain your energy expenditure. In reality, you don't need that much protein, if it comes from many sources. Did I answer your question?
FYI my intake:
~2900kcal-150P-390C-75F

>>76705178
milk is 3.5 grams of protein 4.6 of sugar 3.6 fat per 100ml. It isn't purely protein but it's quite high protein. Even more protein heavy if you take lower fat milk. It's only below 10% because it's mostly water lol.

>>76709880
What alternative for protein powders? Pumpkin seeds?

>>76710017
sure different seeds and nuts can be an alternative, but they are caloric, so if you don't want to bulk too much you can only have so much of tehm. skyr or cottage cheese are a good dairy alternative, they are high in protein and low cal. in general strive for good balanced high protein diet.

>>76706619
Lmao thats my breakfast little sis

>>76704922 (OP)
try out on ur own, assess how ur body responds and decide

how hard is it to try rather than living someone else's.

>>76704922 (OP)

>Do you NEED?
About .2g per pound for maintenance
>What's optimal?
Anywhere from double to quintuple that, depending on what study you believe and how much diminishing returns you're happy to accept
>Exactly how much do the returns diminish?
Who knows

>>76704922 (OP)
if you are a man under 40, up to 100g per meal.

>>76710238
So a 180 pound man only needs 36 grams of protein a day to maintain lean body mass? Mother fucker that's like 5 eggs. Damn you zoomers are so fucking stupid.

>>76710364
what's so weird about that?

>>76710047
Dairy is not vegan. Also I shop food once per month, cottage cheese won't last for a month.

Eat legumes.

>>76704922 (OP)
0.8 is what you need for gains but you generally go over it when cutting because protein helps with satiety.

Retards ITT don't understand a thing about science.

>>76710103
Sorry bro I'm not a scientist, give me an easy to digest cultish average already, fuck you.

How much do YOU need? 140g cos you're a BITCH
How much do I need? 450g cos I'm an anablic animal

>>76704922 (OP)
It depends on your carb intake and genetics. There is literally no right answer for this, only what works for you. 1g per pound will cover 99,9% of the cases, but most people need a little bit less than that.

>>76713050
Excess protein is converted into carbs btw

>>76713082
maybe for you

>>76704922 (OP)
I try to eat way more than necessary and the effect is noticeable enough, not as much as keeping carbs high intra/pwo and hogh enough all day. I usually end up only eating 1g/lb of lean mass on a good day though, so realistically im going from .5-1 for lean mass.

Somce you piss a lot out its a good idea to go a good bit above without carbs being low if youre lifting a lot, and doing more isolation and programming cns heavy movements to be more spaced out even if same weekly volume(keeps you from needing cns deload as soon) can help you have more muscle mass growing effectively which of course requires more protein.

>>76712999
Fuck off Mike

>>76713082
>carbs
You should take the sugarpill, soda especially i still get hungry mid workout ever since my lifts have increased but is the fastest way to restore glycogen by a significant margin. Protein is rarely the limiting factor, and effectively eating more meat(best aminos, fats help absorb nutrients) means youll never not be a 100% protein synthesis.

>>76709894
Thats kinda nuts, undercarbing i knew results in lack of protein synthesis over the 80% 1-2 days due to calorie deficit, and instinctively adding carbs and keeping protein and fats only slightly higher while adjusting carbs more for glycogen stores to be full for protein synthesis to occur a max efficiency.

What is gng? Glucosomethinggenesis? A lot of gymbros leanbulking i notice are low on carbs but the protein being used suboptimally(i drink soda when hungry until the normal carbs digest) in that manner explains why i maintain a pumped state for so long and look so fuckin small after a week or more of not lifting at all.

>>76707840
>low bf%
You probably effectively speed up metabolism lifting so much and require more protein(and carbs) because your body gets near 0 protein being processed longer and more often than if you were lazy. If youre going hard you need a ton of meals, smaller meals are good for finding the sweet spot of near max muscle gain(exponential curve if not close to hard bulk hard loss being barely over maintenance). However having a large meal to fully get into 100% bulk muscle building mode is important then to snack to keep it topped off.

I wish i could hard bulk im too fuckin fat, the test boost and more mass would make it super easy to put on way more muscle and less fat than before im basically maingaining.

lentils

I effortlessly get 180g+ per day. How can I reduce? After reading this thread I’m convinced I don’t need more at 165.

I eat 6 eggs in the morning
3 chicken thighs for lunch
Salmon at night
1 scoop protein and some yogurt. It’s just so easy to get to 200g

>>76715105
I agree. 150g effortlessly for me. I actually had to reduce amount of meat and up the carbs to 400g

>>76704922 (OP)
You can only digest so much food at once, optimize your macro stack.

>>76715105
Become vegan or at least vegetarian.