Seen a few recommendations that vary from 1 G protein to 1.5 G protein. What do you recommend and do you base this multiplier to the desired weight goal (and not to current weight)??
Thank you.
Seen a few recommendations that vary from 1 G protein to 1.5 G protein. What do you recommend and do you base this multiplier to the desired weight goal (and not to current weight)??
Thank you.
Activity level - Protein needs (grams)
Sedentary - Weight in pounds X .4
Active - Weight in pounds. X .6
Competitive athlete - Weight in pounds X .75
Light body-builder - Weight in pounds X .85
Thank you. Using this formula and Girly shooting for 130 lbs and for calculating purposes, lets say I was a light body builder.Originally Posted by Provita
My total grams of protein is 111.
Using macros of 50/30/20 my total calories for a day is 888.
Well no wonder I ain't losing any weight!
...repost
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"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
True. I was just backing into the total using my mad math skills.Originally Posted by --->>405<<---
I use 12 or 13 as multiplier for gals. 15 too high for females IMO.
lol, that chart is no good. that would be equal to saying men only need 200 iu vitamin D.
GGR, go with LBM x 1.25 (you can multiply that result x 4 to see how many calories that is)
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
It's 1300 total cal and seems more realistic.Originally Posted by austinite
I have been searching for more information and many sources say as low as 46 G protein for a gal based on FDA guidelines. Highest I located is 1 g multiplier. Interesting. All over the map and all seem low!
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Ya fat fvckOriginally Posted by --->>405<<---
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GGR the amount changes depending in your goals and macro split.
If you are trying to build muscle you have a much greater requirement than that of Miss C Potato which is whom your FDA probably base their recommendations.
If you are cutting and trying to, at least, maintain your LBM you will, arguably, have a greater need for more protein than if you were in maintenance. Particularly if you have a low intake (<20%) of carbs.
On the other hand carbs are 'protein sparing' meaning that if you are bulking you may need only the same, or even less, than if you were in maintenance/cutting.
It really is about working out how your body reacts to what you put in it against the type if training you do and the results you achieve. It's why 50/30/20, 40/40/20 is only a guideline and that things need fine tuning constantly. My current bulk is something like 38.8/42/18.2
Now that I've simplified that for you () your protein intake should increase if you move into taking AAS.
Any help?
NO SOURCES GIVEN
At maintenance and above 1.1 - 1.2
When dieting 1.2 - 1.4
This is Lyle McDonalds recommendation from his protein book.
This sounds much more reasonable! Thanks for the post.Originally Posted by 951thompson
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