Sport Protein

Sport Fitness
Derwyddon said:
wrangel, goergen, you are at the point where this whole thing is absolutely pointless and just self indulgent spouting on
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Well, it isn't ' pointless ' or ' self indulgent spouting ' IMO - I simply have a point of view on this topic. So, given I'm a newbie on this forum, I simply took this first opportunity I had to express it in detail. And, as far as goergen views are concerned, he made some very interesting points which I wanted to respond to. I respect his view, I simply don't agree entirely with it, and I explained why.

In any event, something tells me you've got your own views on how much protein is " optimal " ( at least for your own particular circumstance ) as welll.....


Derwyddon said:
hell, i'm a woman and *I* eat almost 200g protien a day
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As I said before, in the end, to be comfortable with whatever protein intake you choose, you have to do what you ' think ' works best for you...and for whatever reason you may ' think ' it works.:)
 
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someone said that when you are cutting you usually decide to take in more protein than when you are bulking... why??? That doesn't make sense to me.
 
realworksuks said:
someone said that when you are cutting you usually decide to take in more protein than when you are bulking... why??? That doesn't make sense to me.
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When you " cut " you are trying to shed fat by creating some form of calorie deficit. The deficit can come from reducing your calorie intake from food or by increasing your calorie expenditure ( both directly and indirectly ) via exercise ( i.e cardio / resistance training ) - or both.

Depending on how much fat you have to lose and how quickly you need to lose it, there is always a risk ( some say an inevitability :) ) that you will lose muscle mass at the same time you lose fat. Under these more focused cirmcumstnces - i.e cutting - you try to minimize muscle loss by continuing to do intense resistance training and by bumping your protein intake.
 
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man, when I cut I don't see any ways to eat more protein than when i'm bulking. Over 150 grams of protein per day while cutting seems tough. If you just do protein shakes that is already around 1000 calories. I spose you'd have to do a lot of exercise if you'd be eating that much.
 
realworksuks said:
man, when I cut I don't see any ways to eat more protein than when i'm bulking. Over 150 grams of protein per day while cutting seems tough. If you just do protein shakes that is already around 1000 calories. I spose you'd have to do a lot of exercise if you'd be eating that much.
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How many shakes a day is 1,000 calories anyway ?

Assuming you have a sound diet, and you have to take in 150 grams of protein per day, you should be able to get away with sourcing the bulk of your protein needs from food, and only need 1 protien shake a day ( i.e post workout ) IMO.
 
realworksuks said:
someone said that when you are cutting you usually decide to take in more protein than when you are bulking... why??? That doesn't make sense to me.
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Excess energy adds tissue (fat, muscle, etc).

When bulking, we have energy to spare. If we are doing the right things.... this excess can go toward building new muscle, assuming some baseline variables are established.

Because energy is the primary factor in promoting increases in muscle, protein is not AS important during these times.

During a diet though, energy is sparse. When we are short on energy, our body has no choice but to create energy from its existing stores (read fat and muscle). Where you pull this energy from is entirely dependent on genetics (read things like P-ratio). This is why some people seem to gain nothing but muscle on a bulk and lose nothing but fat on a cut. Others seem to experience quite the opposite, unfortunately. And of course, most of us fall somewhere in between.

By upping protein consumption while dieting, you will create a "pool" of excess aminos in the bloodstream, which your body will turn to FIRST, before breaking down existing stores of aminos (read muscles).

Follow?

Thus, you have the recommendation to increase protein consumption during a cut.
 
realworksuks said:
man, when I cut I don't see any ways to eat more protein than when i'm bulking. Over 150 grams of protein per day while cutting seems tough. If you just do protein shakes that is already around 1000 calories. I spose you'd have to do a lot of exercise if you'd be eating that much.
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150 grams of protein = 600 calories.

Not sure how you are getting 1000.

My suggestion for protein consumption during a cut would be somewhere around 1.25-1.5 grams per lb of TBW or LBM.

If you are a relatively lean male weighing 180 lbs, a "good" starting point in terms of caloric intake for a cut might be 2100 calories.

If you first establish your protein requirements, at most, you would be consuming 270 grams of protein. Bare minimum would be 225. This would be my recommendations. This is also assuming you are lean. If you have a good bit of fat though, I would certainly reduce these numbers.

Suppose you were 20% bodyfat, things would look a little different. At most you would be consuming 216 grams of protein and at minimum you would be consuming 180 grams.

Assuming you went with the 270 grams of protein.... that means you are dealing with approximately 1100 calories from protein. You still have 1000 calories to work with. Again, this is assuming 180 lb man using TBW as the basis.

You are probably not uber lean to begin with, as most aren't. So a good starting point would probably be somewhere between 180-200 grams of protein. That would still give you 1300 calories to work with from the other macros. And this is for the example using a 180 lb man at 20% BF.
 
hi....can you tell me do I need to drink whey if my goal is definition, I am taking wieder 80 +, can you tell me something about that product, when to use it, so I can see if I am using it correctly :)
anyway, my training has a lot of cardio workout, but I also lift weights, I have cycle workout plan...hmmm....so what supplements do I need to make better definition, ( I know what to eat :p )
thank u :))
 
hmm, i knew protein was important when excercising, but thanks for the calculation I never knew how much was needed I think I've been deficient in my protien intake:

"Body Weight in kilos x 1.5 = grams per day.

Therefore for me, being 200lbs:

90 x 1.5 = 135g Protein
 
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