Quote: (01-30-2013 12:51 PM)kosko Wrote:
Quote: (01-28-2013 02:07 PM)bodmon Wrote:
Quote: (01-28-2013 01:49 PM)juice Wrote:
Quote: (01-28-2013 12:45 PM)bodmon Wrote:
it's roughly 1 g of protein per lb of LEAN body mass. therefore if you're 20% body fat @ 200lbs then consume 160 g. beyond that the protein is no longer useful towards protein synthesis and just becomes a more expensive calorie source than carbs.
can you elaborate on this point? Also, if it is no longer useful, is it still better to have this instead of carbs when cutting?
I'm 180 lbs and about 154 lbs of lean mass so that mean I should take about 150g of protein * 4 = 600 calories. On a 2000 calorie diet, that would leave me with 70% of my calories from carbs & fats. Doesn't seem effective, thoughts?
i follow this youtube fitness brah. he has a background in chemistry & nutrition and seems legit. his suggested daily macros for bulking & maintenance are:
- 1 g of protein per lb of lean body mass
- 0.4 g of fat per lb of lean body mass
- the rest may be filled up with carbs
for cutting:
- 1.2 g of protein per lb of lean body mass
- 0.3 g of fat per lb of lean body mass
- the rest may be filled up with carbs
try it out and see how it goes
This makes sense. I have always felt the 1:1 ratio of weight to protein was BS. We are 60% water and depending on where your at 10-20% fat, which only leaves 20% of actual mass.
Your body is pissing out the excess or overriding its liver trying to process the excess. If your are 280lb athlete you will need substantial amounts of protein but for a regular sized person you just need 60% of your weight (which roughly works out to be 1.2g as you mentioned).
If people do not believe me that we are being duped by the Supplements Industry do this test. This test made me see first hand that is completely bullshit because before the advent of processed supplements bodybulding still existed but with protein all coming from food.
Try to consume your body weight in food/flesh with no processed meats allowed, and no protein shakes allowed - so no hams, sandwich meats, shit from a can, etc. You have to prep all the flesh yourself while still getting enough fiber (40gr) and water (4 Liters). Try this for a week if you can, I only made it 4 days as it become so time consuming to do this. I was literally eating and cooking in all my spare time. I would be eating one meal while cooking another then forcing another meal down.
After this I realized that what they were telling me was bullshit because it was way to difficult for me to consume 165 grams+ of protein via food. But a regular amount of 100 grams+ was much more manageable with regular food. My body could stomach it all and I could kick down the meals in a realistic time frame.
It seems that being consistent is more important. I track my targets weekly on the iphone and I am religious about meeting my weekly targets. My intakes fluctuate between how long my eating windows are but I will either over or under compensate the next day if needed. Never have had an issue with loosing gains thus far with this new system.
yeah. now it may just be the word of some gurus against others, but i've gleaned a consensus among internet fitness gurus that arrives at the following conclusions:
- "5-6 small meals a day to fuel the metabolic furnace" is a myth. meal timing and frequency don't matter.
- similarly, "eat like a king in the morning and like peasant in the evening" is a myth.
- "whole food protein (aka brofoods like chicken breast) is superior to powdered protein" is a myth. whey protein powder is just as good if not better: it's cheaper, more convenient, and has the best amino acid profile.
- the "1 hour anabolic window" after working out is a myth.
- "take slow-absorbing casein protein at night while your body is catabolic" is a myth. casein's only benefit is that it is more satiating - that's it.
- nutritionally, all you should know and follow is the following:
1) for health: meet your daily micronutrient requirements (vitamins & minerals).
2) for body composition, your macronutrient intake should be:
a) 0.8 - 1.2 g of protein per lb of lean body mass, for protein synthesis (on the lower end when bulking or maintaining, and on the higher end when cutting to preserve muscle)
b) 0.3 - 0.5 g of fat per lb of lean body mass, for hormone production (on the lower end when cutting and on the higher end when bulking)
c) fill up the rest with carbs to hit your caloric goal.
in short, once you've hit protein and fat minimums, it's all about calories in, calories out and nothing else. there is no food that is unhealthy outside the context of a diet - foods can just be more calorically dense or micronutrient rich than others. growing muscles need calories, empty or not.
