Protein intake help

**Usernameabp** · 03-25-2013, 10:25 AM

I am 20 years old 180lbs and 5'10'' and want to see gains I am currently taking in about 25-30 grams of protein per meal and about four meals a day including my post workout shake I try to get atleast 2-3 hours between each meal so my body absorbs the protein is this enough?

**austinite** · 03-25-2013, 10:25 AM

I've always used LBM x 1.75 and that has worked great for me.

**Usernameabp** · 03-25-2013, 11:32 AM

But would my body be able to consume more protein per meal?

**austinite** · 03-25-2013, 11:43 AM

Originally Posted by Usernameabp

But would my body be able to consume more protein per meal?

LBM x 1.75 is your total daily intake. you need to spread it out. 25 to 50 grams of protein per meal is plenty.

**gbrice75** · 03-25-2013, 12:00 PM

Originally Posted by austinite

I've always used LBM x 1.75 and that has worked great for me.

Similarly, I've always used 1.5g/lb of LBM. Either way will put you in a decent place. I wouldn't worry as much about how frequent/infrequent you're eating... just eat.

**austinite** · 03-25-2013, 12:03 PM

Originally Posted by gbrice75

Similarly, I've always used 1.5g/lb of LBM. Either way will put you in a decent place. I wouldn't worry as much about how frequent/infrequent you're eating... just eat.

Agree!

**Usernameabp** · 03-25-2013, 06:48 PM

50 grams of protein per meal seems like alot, i don't think that my body can use that much at once and I would rather not waste protein mix or food

**Sgt. Hartman** · 03-25-2013, 07:03 PM

If you eat every 2 - 3 hrs how do you only get 4 meals in a day?

Your body isn't going to "waste" nutrients simply because of the timing in which you ingest them. 1.5g or 1.75g of protein per lb of LBM is in no way excessive protein consumption per day so don't worry about how many g you're getting per meal and just get them in you one way or another.

**gbrice75** · 03-25-2013, 07:12 PM

Originally Posted by Usernameabp

50 grams of protein per meal seems like alot, i don't think that my body can use that much at once and I would rather not waste protein mix or food

Why do you assume your body will 'waste' protein that isn't absorbed/assimilated immediately? That's just not the case. Larger meals take longer to digest. Amino's are basically 'pooled' in our bodies and slowly enter the bloodstream. Think of how an IV works.

Originally Posted by Sgt. Hartman

If you eat every 2 - 3 hrs how do you only get 4 meals in a day?

Your body isn't going to "waste" nutrients simply because of the timing in which you ingest them. 1.5g or 1.75g of protein per lb of LBM is in no way excessive protein consumption per day so don't worry about how many g you're getting per meal and just get them in you one way or another.

^^ this. Very well said Sgt.!

**Usernameabp** · 03-25-2013, 10:57 PM

I'm assuming that lbm is lean body mass. How would I
Find out what my lean body mass is cox I'm not skinny but I'm
Not fat either ??

**bikeral** · 03-25-2013, 11:21 PM

Need to know your bodyfat % to calculate LBM. Lets say you are 180lbs and 15% bodyfat.

That would = 153 lbs LBM 180/100=1.8 (1%) of your bodyweight. Multiply 1.8x85=153

You can use calipers, bod pod etc to calculate BF%. There are also some pics on internet that give you a ruff estimate.

**alex.mitev** · 03-26-2013, 01:39 AM

On another note, u can stick with 1 - 1.25 gr per lb of total body weight, as long as ur not too fat and stay natural. The number above is prescribed by most of the smart gguys in the industry - Chris Aseto, Alan Aragon, Tom Venuto etc.

**gbrice75** · 03-26-2013, 07:44 AM

Originally Posted by bikeral

Need to know your bodyfat % to calculate LBM. Lets say you are 180lbs and 15% bodyfat.

That would = 153 lbs LBM 180/100=1.8 (1%) of your bodyweight. Multiply 1.8x85=153

You can use calipers, bod pod etc to calculate BF%. There are also some pics on internet that give you a ruff estimate.

Not sure what all this is (no offense biker), I'm probably too dumb to follow - but the easiest way to calculate LBM (assuming you know your BF% is as follows:

Let's take a person who's 190lbs at 15% bodyfat. The calculation is total bodyweight - bodyfat = LBM. We have to first calculate how much bodyfat this person has.

190 x .15 = 28.5

This person is carrying 28.5lbs of bodyfat. Now to calculate LBM:

190 - 28.5 = 161.5

This person is carrying 161.5lbs of LBM

**bikeral** · 03-26-2013, 08:09 AM

Originally Posted by gbrice75

Not sure what all this is (no offense biker), I'm probably too dumb to follow - but the easiest way to calculate LBM (assuming you know your BF% is as follows:

Let's take a person who's 190lbs at 15% bodyfat. The calculation is total bodyweight - bodyfat = LBM. We have to first calculate how much bodyfat this person has.

190 x .15 = 28.5

This person is carrying 28.5lbs of bodyfat. Now to calculate LBM:

190 - 28.5 = 161.5

This person is carrying 161.5lbs of LBM

So using your formula 180 x.15=27 180-27=153lbs LBM Same as I have. Not sure what you don't understand.

There are many ways to calculate math equations. Just because I do not do it your way does not mean it's not correct.

**gbrice75** · 03-26-2013, 09:35 AM

Originally Posted by bikeral

So using your formula 180 x.15=27 180-27=153lbs LBM Same as I have. Not sure what you don't understand.

There are many ways to calculate math equations. Just because I do not do it your way does not mean it's not correct.

Wow, what's your problem?

I never said your way was incorrect, or inaccurate - I even used a little self-deprecating humor saying I was probably too dumb to understand your math. How exactly does that offend you?

**alex.mitev** · 03-26-2013, 10:12 AM

Guys I'll tell the easiest way imo.
Let's assume u are 200 lb with 18 % bf, 100% body weight - 18% bf is 82% lbm
0.82 * 200 lb will give you the lbm weight

**Usernameabp** · 03-27-2013, 09:47 PM

So ur telling me that if I eat 200g of protein at once my body will obsorb all of it by the end of the day?

**gbrice75** · 03-28-2013, 02:58 AM

Originally Posted by Usernameabp

So ur telling me that if I eat 200g of protein at once my body will obsorb all of it by the end of the day?

Think of our ancestors (hunter's/gatherer's) ... hell, let's not even go back that far - think of Roman soldiers. Neither sat around and ate (protein) all day, every 2.12373733 hours. Our ancestors got to eat when they made a kill, and it's fairly well known that Roman soldiers ate in the evening, at 'the feast'. Do you think that their bodies 'wasted' the 'overload' of protein in either case?

Hell no. Our bodies are complex and adaptable. We would have died out as a species a long time ago if the 'gas tank' analogy were accurate.