Associate Member
5k a day at 30 50 20 macros comes out to 375 grams a day. If I'm eating 5 meals a day...that means each meal needs 75 grams of protein.
They say stuff like your body can't absorb more than 40 or 50g of protein at a time...but does anyone have any research to prove this?
75 grams every meal seems really high...and I can do it, but I don't know if I should bother if my body isn't going to absorb it all.
Senior Member
how much protien you need depends on how much you weigh, dont just throw a number out there and hope for the best, calculate what YOU need for YOUR body, i very much doubt you need 75 grams at each meal unless your 300lbs, or on keto diet...Originally Posted by VR4
i would say 1.5 grams per pound of lean body mass is agood starting point, then if you arent growing, eat more....
Last edited by the big 1; 07-01-2010 at 03:34 PM.
Junior Member
haha percentages are such a misconception man serious.....
protein and fat has a specific number... rest of calories are filled by carbs..
under no circumstance should you judge your macros with percentages
READ THIS PLEASE
Macronutrient Needs
Right... Once you work out how many CALORIES you need to reach your goals - > And this should NOT be based on a generic RATIO of total calorie intake such as '30:40:30 or 40:40:20. Your body doesn't CARE what % intake you have for macronutrients. It works in terms of QUANTITY and therefore your level should relate back to your BODY and your bodies NEEDS in terms of LEAN MASS and ACTIVITY!!!
1. Protein: Although most accurately based on LEAN MASS it is easiest just to set up a general starting point:
Protein (grams) = 1-1.5 x total weight (pounds).
If you are VERY LEAN or very LOW IN TOTAL CALORIE INTAKE then you need to stick to close to, or increase ABOVE, 1.5 x weight.... (eg: 2 x LEAN MASS)
If you are VERY OVERWEIGHT or VERY HIGH IN TOTAL CALORIE INTAKE then you should stick closer to, or decrease slightly BELOW 1 x weight (eg: 1 x LEAN MASS)...
2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity.... If you are following a 'normal distribution' of intake you should be aiming for something between 0.35-0.5 x LEAN MASS POUNDS (if highly overweight) or 0.35-0.5 x TOTAL WEIGHT POUNDS (if lean).
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
Note 2: For those who are on LOW carb diets, or those who have SPECIAL NEEDS - fat intakes CAN BE HIGHER with values up to 1 x total weight often used.
3. Carbs: Although carbs help with workout intensity, health, and satiety (and sanity) with no specific 'requirements' for your body, carbs are basically used by most as 'the extra stuff' that fills in the rest of your calorie requirements once the above two factors are considered. Obviously if your HIGHLY ACTIVE or trying to GAIN MASS then you will likely need MORE carbs to fuel your workouts and your body. If you are NOT active or if you are DIETING - then you obviously don't need / can't eat as much....
So to calculate your carbs you simply do this: [Total calories - ([protein grams as above x 4] + [fat grams as above x 9])]/4
http://forums.steroid.com/showthread.php?t=433230
Productive Member
Why only 5 meals? 7+ at 5k cals. But I agree with the above; I don't think u understand the why.
Associate Member
"Your body can only absorb 30-40 grams of protein at one sitting" is total bullshit. First of all your body digests protein over a period of time so not all of it is instantly available. Secondly, the logic of that statement is completely lacking as it doesn't take into account muscle mass. According to that logic, a 300 pound bodybuilder can only absorb as much protein as a 115 pound girl. It makes no sense.
9/11/2001~343 Never Forget!~E-HOF~RETIRED
5 meals a day? I have that many in by early afternoon.
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