Protein advice

wedgie · 27 Mar 2012 at 14:39

Relentless81 said:
I've made a lot of progress?

I just cant get past the point I am at

With you now, the way you OP reads I seriously thought you'd been doing the same for the past 18 months with no gains

.

Anyway, for the very basics of diet regarding building on your gains, you want to eat above your maintanence calories each day by around 300-500 calories, at a ratio of about 20% fat, 40% carbs, 40% protein (sometimes more carbs person to person). Also, try to aim for 1.5-2g of protein per lb bodyweight.

Obviously your workout may need switching up at this point as well.

Steedie · 27 Mar 2012 at 14:42

Azza said:
'using', 'do', 'on' ... Its not a drug!

Reminds me of this...

icecold · 27 Mar 2012 at 14:51

Relentless81 · 27 Mar 2012 at 15:22

Paul11 said:
have you changed your routine in the time you been training ?

Yes, I which point I got a little more definition but less lean if that makes any sense

wedgie said:
With you now, the way you OP reads I seriously thought you'd been doing the same for the past 18 months with no gains .

Anyway, for the very basics of diet regarding building on your gains, you want to eat above your maintanence calories each day by around 300-500 calories, at a ratio of about 20% fat, 40% carbs, 40% protein (sometimes more carbs person to person). Also, try to aim for 1.5-2g of protein per lb bodyweight.

Obviously your workout may need switching up at this point as well.

Oh no maths! :eek:

I'll try and work it out, thanks

icecold · 27 Mar 2012 at 15:25

Relentless81 said:
Yes, I which point I got a little more definition but less lean if that makes any sense

Actually, no it doesn't

"Definition" is a function of lean muscle mass and the amount of body fat covering it.

Skillmister · 27 Mar 2012 at 15:36

Steedie said:
Reminds me of this...

On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?

wedgie · 27 Mar 2012 at 15:37

He's probably been in a slight calorie defecit and losing fat (along with muscle at a slower rate if his training is up to scratch).

Skillmister · 27 Mar 2012 at 15:38

wedgie said:
With you now, the way you OP reads I seriously thought you'd been doing the same for the past 18 months with no gains .

Anyway, for the very basics of diet regarding building on your gains, you want to eat above your maintanence calories each day by around 300-500 calories, at a ratio of about 20% fat, 40% carbs, 40% protein (sometimes more carbs person to person). Also, try to aim for 1.5-2g of protein per lb bodyweight.

I assume you mean 1.5g-2g per lb of lean body mass? brb 360g protein a day at 180lbs lmfao

icecold · 27 Mar 2012 at 15:42

Step away from the misc Skill

wedgie · 27 Mar 2012 at 15:51

Skillmister said:
I assume you mean 1.5g-2g per lb of lean body mass? brb 360g protein a day at 180lbs lmfao

Nope, don't think I've ever seen it described as being per lb of lean body mass

.

As with just about everything to do with body building, opions vary wildy on this, 0.6g per lb at the bottem end all the way up to 2g per lb at the top.

Although when you put it like that, 360g does does sound a little absurd

.

Kimi · 27 Mar 2012 at 16:51

Yea i weight 160lb, so i should be on 240g of protein i think? time to start growing my own chickens i think

Steedie · 27 Mar 2012 at 16:54

no one, and I mean no one on here, should be on above 220g of protein at the very most

St0rmer66 · 5 Apr 2012 at 20:10

2g of protein per lb of body weight is absolute overkill no matter who you are, it's just a waste. 1g per lb is plenty, 1.5g is purposely giving yourself a surplus... 2g is ridiculous.

norm · 5 Apr 2012 at 22:18

Excessive protein causes strain on your kidneys, and they respond by using lots of water to flush out the ketones which takes with it minerals like calcium etc.

http://www.nutritionresearchcenter.org/healthnews/too-much-protein-is-no-good/

icecold · 5 Apr 2012 at 22:35

According to that article, if I eat more than 187.5g of protein on a 2500kcal diet it's "no good".

:/

All told, pretty misguided article. Not that I'd necessarily be eating way more than 190g of protein, but if I did, I'd be fine.

mrthingyx · 5 Apr 2012 at 23:16

icecold said:
According to that article, if I eat more than 187.5g of protein on a 2500kcal diet it's "no good".

:/

All told, pretty misguided article. Not that I'd necessarily be eating way more than 190g of protein, but if I did, I'd be fine.

Similar presumption of eating bananas will lead to a potassium overdose: whilst true, the amount of bananas required to cause the overdose is simply so large that no human could consume enoughwithout chundering first.

Too much of anything is not good, and yes, too much protein is not good. But getting to such a level is actually very difficult on a practical basis, simply because of the body's digestion, metabolism and regeneration. In other words, a person has to be eating a truckload of JUST protein, without balancing out the rest of their diet, to actually get close the to symptoms described in the article. It's not impossible, but very, very difficult if that person is being only even half way to remotely sensible. But then, ketosis will be lower on the list of problems by that point...

Most undigested protein will not cause kidney problems until the other residents of your house/flat/whatever stab you in them for making an olfactory mess of the loos...

Sutters · 6 Apr 2012 at 13:51

How sore are you after you work out? You may well need to get a better routine.

You probably also need to up your overall calories slightly. Carbs are also very important for building muscle.