The Science Behind My (Very) High Protein Intake (How Much Per Day For Muscle Growth & Fat Loss)
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Date: 2019-11-17
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Comments and reviews: 9
Sudharsan Ravikumar
Lot of issues here - I see Fat free mass being calculated as Bodyweight - Fat. But your body also is made up of water (70% likely. You eat a gm for each lb of water you store? See how ridiculous this sounds? And I also see studies being thrown in here. How many of those do u think were funded by the protein supplement industry? Suddenly when protein powders were becoming popular, you get to hear all these studies about so much protein. Dont you think ppl know that achieving high protein on a non supplement diet is not sustainable and hence they push these studies to make buy and consume more protein supplements?
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Lot of issues here - I see Fat free mass being calculated as Bodyweight - Fat. But your body also is made up of water (70% likely. You eat a gm for each lb of water you store? See how ridiculous this sounds? And I also see studies being thrown in here. How many of those do u think were funded by the protein supplement industry? Suddenly when protein powders were becoming popular, you get to hear all these studies about so much protein. Dont you think ppl know that achieving high protein on a non supplement diet is not sustainable and hence they push these studies to make buy and consume more protein supplements?
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Mike D
I'm no scientist or trainer. but I have been closely monitoring my muscle growth and diet over the last several years. I stopped eating 1gm per pound a couple of years ago and most days I get 75 to 100. Sometimes in the 150 range, but rarely. I haven't lost any muscle and it looks like I may have gained some muscle. So based on what I've seen(for myself) is that people are WAY overestimating the importance of protein intake. You will not shrivel up if you miss a few days of having 1gm per pound or even dismiss protein totally for a day or two.
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I'm no scientist or trainer. but I have been closely monitoring my muscle growth and diet over the last several years. I stopped eating 1gm per pound a couple of years ago and most days I get 75 to 100. Sometimes in the 150 range, but rarely. I haven't lost any muscle and it looks like I may have gained some muscle. So based on what I've seen(for myself) is that people are WAY overestimating the importance of protein intake. You will not shrivel up if you miss a few days of having 1gm per pound or even dismiss protein totally for a day or two.
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King in the North
I've been on a rather severe cut (10bs every 4 weeks) for almost 6 months now and my caloric deficit is such that it's genuinely hard to get above 0. 7g/lean body mass (estimated at 180lbs) out of 1600-1800 calories per day yet I'm still managing to put muscle on through hard training and creatine supplementation. So the even the lean body mass numbers still sound high compared to my admittedly anecdotal evidence. Still I will be sticking with what is working for me rather than adjusting to studies done on people that aren't me.
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I've been on a rather severe cut (10bs every 4 weeks) for almost 6 months now and my caloric deficit is such that it's genuinely hard to get above 0. 7g/lean body mass (estimated at 180lbs) out of 1600-1800 calories per day yet I'm still managing to put muscle on through hard training and creatine supplementation. So the even the lean body mass numbers still sound high compared to my admittedly anecdotal evidence. Still I will be sticking with what is working for me rather than adjusting to studies done on people that aren't me.
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J.C. Bonfils
I love Jeff but, guys, please be aware that these are general recommendations. The best thing to do is experiment with your body and see what works. Personally, I grow at around 1g/lb but, as an African bodybuilder who's trained in several economically constrained environments, I have many friends who grow from consuming much less than 100g per day, at body weights of up to 100kg (220lbs. The body adapts to the imposed conditions. If you have less protein available to you, it will find a way of making the most out of it.
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I love Jeff but, guys, please be aware that these are general recommendations. The best thing to do is experiment with your body and see what works. Personally, I grow at around 1g/lb but, as an African bodybuilder who's trained in several economically constrained environments, I have many friends who grow from consuming much less than 100g per day, at body weights of up to 100kg (220lbs. The body adapts to the imposed conditions. If you have less protein available to you, it will find a way of making the most out of it.
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Max Dixon
Hi, Im in college (16 years old soon to be 17, and can only really afford to go to the gym 3, maybe 4 times a week. Ive started going to the gym about 5 weeks ago and was wondering, is It important that you have leg day arm day etc, or is 3 times a week of basically everything each time ok? I do Tuesday Wednesday Thursday some times Sunday, and just basically do everything each time. Is it more efficient to split it up or is a mix ok?
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Hi, Im in college (16 years old soon to be 17, and can only really afford to go to the gym 3, maybe 4 times a week. Ive started going to the gym about 5 weeks ago and was wondering, is It important that you have leg day arm day etc, or is 3 times a week of basically everything each time ok? I do Tuesday Wednesday Thursday some times Sunday, and just basically do everything each time. Is it more efficient to split it up or is a mix ok?
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cali23
I think we need further studies to show that high protein is effective for recomping. It is helpful to have a variety of studies all giving us little hints of information but it is premature to take conclusions from studies and apply them to a different question that hasn't been researched. I do agree that higher protein is helpful, just think we need more research to judge what is the best macro approach for recomposition.
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I think we need further studies to show that high protein is effective for recomping. It is helpful to have a variety of studies all giving us little hints of information but it is premature to take conclusions from studies and apply them to a different question that hasn't been researched. I do agree that higher protein is helpful, just think we need more research to judge what is the best macro approach for recomposition.
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Daniel Desmond
My problem with such a high protein intake is I just can't afford it. Things that are high in protein and low calories like lean meat are too expensive, things like lentils are far too many calories to eat enough for my recommended 175g of recommended protein. and protein shakes only give me 36 grams per day. Can you get by with less protein on a cut? how much will not having enough protein have on my cut/physique
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My problem with such a high protein intake is I just can't afford it. Things that are high in protein and low calories like lean meat are too expensive, things like lentils are far too many calories to eat enough for my recommended 175g of recommended protein. and protein shakes only give me 36 grams per day. Can you get by with less protein on a cut? how much will not having enough protein have on my cut/physique
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Daniel Durham
I just dont really see why youre so focused on body recomposition. Israetel talks a lot about how he pissed away months of time tracking everything and trying to recomp and plataeud hard until he committed to dedicated bulk and cut cycles. Also, you should really stop referencing the thermic effect of protein lol. Thats already factored into the 4 calories per gram figure so its irrelevant.
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I just dont really see why youre so focused on body recomposition. Israetel talks a lot about how he pissed away months of time tracking everything and trying to recomp and plataeud hard until he committed to dedicated bulk and cut cycles. Also, you should really stop referencing the thermic effect of protein lol. Thats already factored into the 4 calories per gram figure so its irrelevant.
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Sam Wynne
Thank you for always bringing the SCIENCE and DATA. Everyone can have an opinion, and its great to hear yours, but the way you approach your decision making has been incredibly helpful for me. Im down 40lbs this year 240 down to 200, and for the last few weeks Ive been able to build muscle and lose a tiny bit of weight thanks to YOUR guidance. Keep it up. Youre changing lives every day.
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Thank you for always bringing the SCIENCE and DATA. Everyone can have an opinion, and its great to hear yours, but the way you approach your decision making has been incredibly helpful for me. Im down 40lbs this year 240 down to 200, and for the last few weeks Ive been able to build muscle and lose a tiny bit of weight thanks to YOUR guidance. Keep it up. Youre changing lives every day.
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