Who is following PROTEIN x 2 per pound of bodyweight?

**manwitplans** · 05-12-2009, 05:38 AM

I saw these videos, of Milos Sarcev and he said for optimal (that means the once that want to compete, they're protein should be 2x their bodyweight: I.e for a 200 pounder he should consume 400 grams of protein EACH day.

So anyone consuming so much? I would really like to try it after this cutter. To try and consume about 400-450 grams of protein everyday and see how it goes. I don't know about competing, but I want to get the biggest my physique can humanly manage.

**manwitplans** · 05-12-2009, 03:00 PM

So noone? ;P

**MuscleScience** · 05-12-2009, 03:01 PM

I think that is way to much, I follow 1gr/lbs of body weight for the most part.

**jamyjamjr** · 05-12-2009, 03:31 PM

i follow a 40 40 20 split... what ever the protien level may be.. it's about 350-400 for me though...

**jfalco** · 05-12-2009, 03:42 PM

Originally Posted by jamyjamjr

i follow a 40 40 20 split... what ever the protien level may be.. it's about 350-400 for me though...

This is what I was going to say. I think that most people will find that any split that calls for 40% protein will put them pretty close to 2 grams per pound of body weight during bulking.

**CHAP** · 05-12-2009, 03:49 PM

I weigh 220, and try to take in 1.5 grams per day.

**eatrainrest** · 05-12-2009, 04:01 PM

considering no scientific proof that more protein is necessary for athletes than anybody else i would not exceed 1.5g

**jamyjamjr** · 05-12-2009, 04:24 PM

Originally Posted by jfalco

This is what I was going to say. I think that most people will find that any split that calls for 40% protein will put them pretty close to 2 grams per pound of body weight during bulking.

i weigh 275 bro.. what would u have me do? eat 550g protien??? lol

**jfalco** · 05-12-2009, 04:31 PM

Originally Posted by jamyjamjr

i weigh 275 bro.. what would u have me do? eat 550g protien??? lol

You don't eat 5500 calories to bulk? My bad. Should have done some math for big guys before I said that. I'm guessing you're closer to 400 g when you're bulking.

For me a 40/40/20 split works out to 330 g protein and I only weigh 160. I guess what I said is only true for skinny dudes bulking.

**DSM4Life** · 05-12-2009, 04:36 PM

Over kill. Play with the numbers and see how your body reacts.

Try 1.5 grams per lb of muscle (not fat-if you have high BF).

**jamyjamjr** · 05-12-2009, 04:41 PM

Originally Posted by jfalco

You don't eat 5500 calories to bulk? My bad. Should have done some math for big guys before I said that. I'm guessing you're closer to 400 g when you're bulking.

For me a 40/40/20 split works out to 330 g protein and I only weigh 160. I guess what I said is only true for skinny dudes bulking.

you weigh 160... what kcal do you bulk at and how high over your tdee/bmr is that??

**jfalco** · 05-12-2009, 04:59 PM

Originally Posted by jamyjamjr

you weigh 160... what kcal do you bulk at and how high over your tdee/bmr is that??

I bulk at 3300 which is 700 over my tdee. The standard 500 over produces almost no weight gain for me. At 3300 I gain less than a pound a week.

BMR is about 1700 and tdee is about 2600.

**jamyjamjr** · 05-12-2009, 05:07 PM

aright... that's good microcalibrism

**jfalco** · 05-12-2009, 05:10 PM

I learned it from you so I figured you would probably agree with it.

**jamyjamjr** · 05-12-2009, 05:56 PM

Originally Posted by jfalco

I learned it from you so I figured you would probably agree with it.

lol... yea, alotta people dont get that part usualy... at a boy...

**mho** · 05-12-2009, 10:57 PM

I eat 400+g protein per day. I'm currently 184, 15%bf

I really need to make another trip to the diet forums

**FallenWyvern** · 05-12-2009, 11:19 PM

Originally Posted by DSM4Life

Over kill. Play with the numbers and see how your body reacts.

Try 1.5 grams per lb of muscle (not fat-if you have high BF).

Agreed, 1.5g per lean body mass!

**manwitplans** · 05-13-2009, 10:53 AM

Originally Posted by MuscleScience

I think that is way to much, I follow 1gr/lbs of body weight for the most part.

Hmm, that doesnt sound like very much.

Originally Posted by jamyjamjr

i follow a 40 40 20 split... what ever the protien level may be.. it's about 350-400 for me though...

Right

Originally Posted by jfalco

This is what I was going to say. I think that most people will find that any split that calls for 40% protein will put them pretty close to 2 grams per pound of body weight during bulking.

Njeee...

Originally Posted by CHAP

I weigh 220, and try to take in 1.5 grams per day.

I am in the same boat, I get a little less.

Originally Posted by eatrainrest

considering no scientific proof that more protein is necessary for athletes than anybody else i would not exceed 1.5g

Well I guess I am up for experimentation, just because science tell us that our muscles grow bigger when trained 3x or more per week, doesnt mean that every bodybuilder train that way, quite the contrary.

Originally Posted by jamyjamjr

i weigh 275 bro.. what would u have me do? eat 550g protien??? lol

Why not?

hah

Originally Posted by jfalco

You don't eat 5500 calories to bulk? My bad. Should have done some math for big guys before I said that. I'm guessing you're closer to 400 g when you're bulking.

For me a 40/40/20 split works out to 330 g protein and I only weigh 160. I guess what I said is only true for skinny dudes bulking.

Big guys need to maintain a high calorie intake to get further up the ladder.

Originally Posted by DSM4Life

Over kill. Play with the numbers and see how your body reacts.

Try 1.5 grams per lb of muscle (not fat-if you have high BF).

I've tried, and with succes but I woud like to try 2x per pound for a 3-4 month bulker, just to see what happens. Hope I dont die.. :P

Originally Posted by jamyjamjr

you weigh 160... what kcal do you bulk at and how high over your tdee/bmr is that??

Originally Posted by jfalco

I bulk at 3300 which is 700 over my tdee. The standard 500 over produces almost no weight gain for me. At 3300 I gain less than a pound a week.

BMR is about 1700 and tdee is about 2600.

Originally Posted by jamyjamjr

aright... that's good microcalibrism

Originally Posted by jfalco

I learned it from you so I figured you would probably agree with it.

Originally Posted by jamyjamjr

lol... yea, alotta people dont get that part usualy... at a boy...

Originally Posted by mho

I eat 400+g protein per day. I'm currently 184, 15%bf

I really need to make another trip to the diet forums

Hah :P

Originally Posted by FallenWyvern

Agreed, 1.5g per lean body mass!

That's not much at all and is really doable.

**eatrainrest** · 05-13-2009, 11:17 AM

lol van you went through this thread wiht a fine comb

**jamyjamjr** · 05-13-2009, 11:28 AM

seriously...

**M302_Imola** · 05-13-2009, 11:50 AM

What if you're on cycle? Would you increase your protein intake from 1.5g/lb body weight to 2.0g/lb body weight to take advantage of the increased protein synthesis or stay at 1.5?

**manwitplans** · 05-13-2009, 01:15 PM

Originally Posted by eatrainrest

lol van you went through this thread wiht a fine comb

hehe :P

Originally Posted by jamyjamjr

seriously...

;D

Originally Posted by M302_Imola

What if you're on cycle? Would you increase your protein intake from 1.5g/lb body weight to 2.0g/lb body weight to take advantage of the increased protein synthesis or stay at 1.5?

Someone answer this one, I am interestedin this aswell!

**jfalco** · 05-13-2009, 01:32 PM

My opinion is you should stick with whatever diet split works for you. Only increase protein if you increase total calories.

I am a noob as far a cycles go so I too am waiting for an expert to chime in.

**Jfew44** · 05-13-2009, 02:38 PM

Originally Posted by M302_Imola

What if you're on cycle? Would you increase your protein intake from 1.5g/lb body weight to 2.0g/lb body weight to take advantage of the increased protein synthesis or stay at 1.5?

If I'm bulking, I'll up my total calories, which will up my protein but not to 2g/lb. If I'm cutting, I'll drop my total calories while maintaining the same amount of protein I was intaking prior to. So I guess I don't see the point in taking in 2g/lb protein a day, no matter your goals.

**fit4ever** · 05-13-2009, 02:52 PM

I'm 5'9 and my weight always sticks around 175lbs at about 10% body fat. I've experimented with protein intake and honestly, I felt and looked better when taking in .75 grams per body pound versus 1.5 grams per body pound. My strength and overall physique has always remained the same regardless of my protein intake.

However, I'm by no means a big, strong guy. I'd rather feel good than look good. But chances are if I feel good, then I probably look good, too!

**powerliftmike** · 05-13-2009, 04:35 PM

I dont buy into this formula for how much protein you should eat crap. Studies have shown that eating more protein does not build muscle or increase uptake in itself. calories is most important thing for gaining weight. BUT you need to have a steady supply of all the essential aminos in your blood throughout the day..this means eating/drinking complete protein sources every 2-3 hrs.

**proironaust** · 05-13-2009, 06:45 PM

Originally Posted by powerliftmike

I dont buy into this formula for how much protein you should eat crap. Studies have shown that eating more protein does not build muscle or increase uptake in itself. calories is most important thing for gaining weight. BUT you need to have a steady supply of all the essential aminos in your blood throughout the day..this means eating/drinking complete protein sources every 2-3 hrs.

Agree 110%.Everyone is different and grows at different rates im on 4.4 grams per kg of bodyweight atm im cutting and about to compete so my protein levels are though the roof carbs are only at 150g ed.
Make a diary and record in every week how much you eat vs gains etc. Ive been training for 10 yeears and also look back and see what worked well.My next diet will be for bulking and it will be 45 %carb %35 protein 20%fat. spread over 4000 cals hopefully i will get to 103kg and still be 7% bodyfat.So there isnt a perfect split for everyone.
cheers

**ace001** · 05-13-2009, 07:05 PM

1.5grams per lb works for me and no carbs 3 hrs before bed..

**jamyjamjr** · 05-13-2009, 11:15 PM

Originally Posted by ace001

1.5grams per lb works for me and no carbs 3 hrs before bed..

where as i wont say that doesn't work, u can do carbs before bed... nark approved..

**eatrainrest** · 05-14-2009, 10:13 AM

Originally Posted by jamyjamjr

where as i wont say that doesn't work, u can do carbs before bed... nark approved..

whats narks reasongin for carbs before bed? active lifestyles in the AM because i dont understand the need for them if your going to be sedentary the following day

**M302_Imola** · 05-14-2009, 10:33 AM

Originally Posted by powerliftmike

I dont buy into this formula for how much protein you should eat crap. Studies have shown that eating more protein does not build muscle or increase uptake in itself. calories is most important thing for gaining weight. BUT you need to have a steady supply of all the essential aminos in your blood throughout the day..this means eating/drinking complete protein sources every 2-3 hrs.

I understand what you are saying and agree, but if you raise your protein intake from 1.5g/lb to 2.0g/lb you are also increasing calories. So in turn, I would think that this would help gain lbm.

In my case I am about to start a lean bulk cycle in which I know I need to up my cals but don't want to raise carb intake, so this in turn leaves me with 2 other variables to change (protein & fat). So by upping my protein intake 75g/day I can raise my overall cals by 300, which in turn will help me pack on some lean muslce mass.

**mho** · 05-14-2009, 06:37 PM

Originally Posted by jamyjamjr

where as i wont say that doesn't work, u can do carbs before bed... nark approved..

Milos Sarcev disagrees

**C_Bino** · 05-14-2009, 06:59 PM

Originally Posted by jamyjamjr

where as i wont say that doesn't work, u can do carbs before bed... nark approved..

Of course you CAN, you can also eat candy before bed. The point is there is no real physiological need for carbohydrates at this time especially on a bodybuilding type diet. You body will benefit more from EFA's at this time to increase the bodies release of somatotropin in response to sleep.

**M302_Imola** · 05-15-2009, 09:40 PM

Originally Posted by C_Bino

Of course you CAN, you can also eat candy before bed. The point is there is no real physiological need for carbohydrates at this time especially on a bodybuilding type diet. You body will benefit more from EFA's at this time to increase the bodies release of somatotropin in response to sleep.

agree! Ecto's might be the only one's I'd suggest a protein/carb meal before bed, and that would be after they couldn't seem to gain off of a 700-1000 cal surplus.

**Phate** · 05-15-2009, 09:49 PM

Originally Posted by C_Bino

Of course you CAN, you can also eat candy before bed. The point is there is no real physiological need for carbohydrates at this time especially on a bodybuilding type diet. You body will benefit more from EFA's at this time to increase the bodies release of somatotropin in response to sleep.

agreed, carbs before bed can actually lower gh release during sleep as they effect insulin levels, which in turn effects gh spikes

**Narkissos** · 05-16-2009, 10:38 PM

^^Blanket statement.

-CNS

**InsaneInTheMembrane** · 05-18-2009, 01:54 AM

Way to open a can of worms Van! he he

I take in 330 g of protein a day... comes to like 1.8g per lb ... doesn't make me fat, and my bloodwork to do with lipids/kidney function/uric acid all fine

It's workin' fine for me so I'll keep it that way

**bmit** · 05-22-2009, 04:42 PM

1.5g/lb for me while cutting or maintaining. 2g/lb when bulking

**gettingBIGGERfast** · 05-22-2009, 08:11 PM

I read in a scott abel article that carbs before bed can help regulate you seratonin levels at night.

Either way, if bulking I can see not wanting to load up on carbs before bed, but if you are cutting (in a calorie deficit), then who cares if you eat carbs before bed.

**Ronnie Rowland** · 05-26-2009, 12:04 PM

Originally Posted by vantheman

i saw these videos, of milos sarcev and he said for optimal (that means the once that want to compete, they're protein should be 2x their bodyweight: I.e for a 200 pounder he should consume 400 grams of protein each day.

So anyone consuming so much? I would really like to try it after this cutter. To try and consume about 400-450 grams of protein everyday and see how it goes. I don't know about competing, but i want to get the biggest my physique can humanly manage.

2 grams of protein along with extra carbs and fewer fats during a reload (higher volume training phase). Around 1 gram of protein, less carbs and more healthy fats during a deload (lower volume training phase). i have my clients following this approach and it works!