Sport Protein

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Phate89

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Well, i see people are recommending atleast .5 grams of protein per pound. Im around a 143 pounds and thats around 71/72 grams of protein. I can't possibly see myself eating that much protein in a day, i think i usually eat like around 30grams of protein a day.

Since I've started weight lifting more, will around 30grams of protein build muscle or do i need to increase the amount of protein im eating

Im also afraid if i eat more protein, i'll get fat again.

Some input would be appreciated thanks
 
Phate89 said:
Well, i see people are recommending atleast .5 grams of protein per pound. Im around a 143 pounds and thats around 71/72 grams of protein. I can't possibly see myself eating that much protein in a day, i think i usually eat like around 30grams of protein a day.

Since I've started weight lifting more, will around 30grams of protein build muscle or do i need to increase the amount of protein im eating

Im also afraid if i eat more protein, i'll get fat again.

Some input would be appreciated thanks
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30 grams a day is not NEARLY ENOUGH. 30 grams is like one average small meal to most athletes, body builders your size. If you weigh in the 140s, then you should aim for somewhere between 100-150 a day. 100 at the least. No more than 150 as it will not do you much good. You won't have to worry about getting fat from increasing your protein intake from only 30 grams. You'd have to hit over 250 before you ever worried about negative effects in your case.
 
Well thats the point though. Im not a body builder, I want to gain lean muscle and alittle bit of muscle mass but nothing crazy.

Its just very difficult right now to transition from 30g protein to anything more because for the last 3 and a half months I've been trying to eat right and lose fat, now that i've lost alot of fat I want to gain some muscle. But I still have the "lose fat" mind-set where I think if I eat 100g of protein one day i'll gain fat quick again.

Plus, to eat that much protein in a day i'd have to eat alot more calories + fat
 
Phate89 said:
Plus, to eat that much protein in a day i'd have to eat alot more calories + fat
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Not true. If you are reasonably active, then eating 100 grams of protein will not make you gain fat at all. Now of course if you eat a Big Mac to get your protein, then yes, by that reasoning you would gain fat along with the protein. But look around at the grocery store, some things I like to buy with only pure protein are Tuna (white kind has like 60-70G in larger sized cans), Shaved Turkey (40G per box- I like to eat the whole thing), Campbell's Select Egg Noodle Soup (20G), and Frozen Chicken Breast (29G in each one). All of these items have less than 2G fat per serving and are all loaded with protein. Add a shake with PURE protein such as Isopure and you EASILY have 100-130grams of protein with no fat at all.
 
And it might seem a little dumb, but for a few days, record what you eat. For your measurements, I'd suggest on a daily basis you get:

120 G Protein
250/300 Carbs - Really depends on activity and intensity. 180/225 or so before you workout if it's in the afternoon.
20 G Fat
35 G Sugar
 
Excuse my being blunt. But, I suggest you don't put much thought into the above recomendations.

120 G Protein
250/300 Carbs - Really depends on activity and intensity. 180/225 or so before you workout if it's in the afternoon.
20 G Fat
35 G Sugar
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So your recomending 1800calories a day? Hmm, yeah thats quite low.

Now of course if you eat a Big Mac to get your protein, then yes, by that reasoning you would gain fat along with the protein.
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Add a shake with PURE protein such as Isopure and you EASILY have 100-130grams of protein with no fat at all.
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You won't have to worry about getting fat from increasing your protein intake
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Hmm, you make it sound as if you can only gain body fat by ingesting fat. This is quite wrong.
 
Legendary said:
20 G Fat
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20g fat? I'd imagine such a low intake of fat would have a negative effect on testosterone production.

To the OP, and at the risk of getting flamed, a lot of body builders/ weight lifters suggest a figure of about 1g of protein for every lb of body weight.
 
You weigh 143 pounds. OK, I'd say 2600 calories would be a pretty good amount for you to build some mass. I think a 40/30/30 split is decent, meaning you would eat 40% protein, and 30% of carbs and fats. Carbohydrates and protein contain 4 calories per gram. Soooo, 40% of 2600 calories is 1,040, which divided by 4 is 260 grams of protein. Protein is not hard to come by. Get yourself some whey to help pack more into your diet. Chicken breasts, tuna, fish of all kinds, eggs, and more are good sources. 30% of 2600 is 780 calories, divided by 4 is 195 grams of carbohydrates. Oats (awesome), brown rice, veggies, fruits, dextrose, all good sources. 30% of 2600 is 780, divided by 9 since fats have more energy per gram, is about 86 grams of fats. DO NOT be afraid of fats, they are good for you and you need them. Nuts of all kinds, natural peanut butter or other nut butters, olive oil, flax oil or seeds, fish oil, and fats from meats and cheese are good sources.

Keep in mind this is very general, but I was just being quick. I know the mindset of worrying about gaining fat back, but if you eat right and eat a lot, lift hard and heavy, and rest, you will gain muscle. Patience is needed as it will not happen overnight. Good luck!
 
I don't see how it is difficult to eat 70gs of protein in a day?

I put a diet together for a female friend (5'2", 110lbs) that was about a 40c/30p/30f ratio, 1400 calories, and 95g's of protein (only about 85 were "complete proteins"). A 4oz chicken breast has 30+ grams of protein alone!

If you're training to put on "lean mass" (a bit of an oxymoron, really), you're going to have to up your protein intake. Spend a week or two tracking your diet. Write everything down (or use FitDay) to determine your calorie needs, intake, and macros, then adjust accordingly. I usually use the general rule of thumb of .8-1 gram of protein per lean body mass when one is training.
 
I'm 196 and I eat over 300 grams of protein (sometimes close to 350) a day. I stay at or below 20% total fat and less than 7% saturated fat. You just need to find lean sources, and yes, eat a lot of it. It isn't easy at first to eat so much protein

I currently eat 3700 cal/day (I'm very active) 40%protein 40% carb 20% fat (roughly)

I have 7 words for you: Ice glazed, boneless, skinless, chicken breast tenderloins

I put some salt free seasoning on them and microwave them. Generally 8-10 ounces at a time and maybe make a nuked sweet potato. Easy meal in maybe 10 minutes

You can eat lean cuts of beef too, but limit it to maybe once a day
 
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300 grams wow thats ridicuously high, i bet the protein companies are licking their fingers. The correct fule of thumb is actually around 1.7g per kilogram, not sure around pounds. im assumin you weight 176 kg to fit this rule haha :)
 
matt182 said:
300 grams wow thats ridicuously high, i bet the protein companies are licking their fingers. The correct fule of thumb is actually around 1.7g per kilogram, not sure around pounds. im assumin you weight 176 kg to fit this rule haha :)
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That's 40% of my calories coming from protein. When you look at it that way it's not that high. What would you recommend I replace those calories with, fat or carbs? Only 46 grams come from supplements I weigh 196 lbs

There isn't just one rule of thumb. I've heard anywhere from about .7 grams per pound of body weight to 2 grams per pound.
 
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1.7 grams per kilo

196 * 2.2 =89 kilo

89* 1.7 = 151

151*4= 604 calories of protein

604/3700= 16% protein :eek: No thanks

I had 66 grams for breakfast LOL
 
Yea, I've heard .8-.9 g of protein per pound. Anything higher will just be wasteful; either stored as fat, or down the toilet...
 
flyinfree said:
ice glazed! i didn't kniw krispy kreams had protein!!! totally cool... on my way to get some now.

hehehe
FF
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LOL! FF=something special.......Do not mail one to me....lol
 
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