100 gram protein drink

**GearHeaded** · 06-05-2019, 08:30 AM

coincidentally this video by Milos Sarcev calling BS on limited protein absorption just came out today

**KINGKONG** · 09-22-2019, 03:49 PM

I’ve seen the video he did on cutlers YouTube channel about same thing and to a extent I agree the 6-10 bs they have been feeding us is probably based on geriatric studies..A professional bodybuilder would be a completely different story.

**GearHeaded** · 09-23-2019, 10:24 AM

one thing to keep in mind with protein is its thermic effect. complete protein sources (like meat) requires lots of energy to assimilate. about 30%..
so if you take in 100 cals of protein, you'll burn up 30 cals in assimilation. so your only up 70 cals in total.

or . if you were to only eat meat (carnivore diet) and you ate 2000 cals of meat per day (cause that was your maintenance cals). 600 cals would be burned up. you'd actually be in a 600 calorie deficit . heck thats like doing 3 hours of cardio (and all your doing is eating meat and sitting on your ass).

thats one reason why high protein works well for cutting.

but when your trying to put on size, you may want to consider factoring this in to a degree. you may not be in a net total calories surplus as you think you are. this is where adding in fats can help counter balance this, as fats don't really have any thermic effect at all and they are over twice as calorie dense as protein (9 cals per gram of fat vs 4 cals per gram of protein).. and then have a good amount of carbs as your fuel source.

I would set up a 200 pound guy thats lean but trying to add size with macros like this
Protein 320g (1.6g per pound)
Carbs 450g (2.5g per pound)
fats 100g (0.5g per pound)

now if your a 250 pound bodybuilder with a ton of muscle mass already.. your protein requirements are likely higher and you may need to bump up the protein to 1.8-2g per pound. which is a damn lot of protein like Milos was suggesting in the vid.