Protein intake theory revised and abandoning 40/40/20???

[marcus300]

lol for fuks sake guys get fuking training instead of mirco managing your nutrition, lmfao

[Times Roman]

lol for fuks sake guys get fuking training instead of mirco managing your nutrition, lmfao

sorry for droning on and on mate...

...just trying to wrap my mind around this issue.

Should be through here shortly.

Thanks for the patience

---Roman

[marcus300]

sorry for droning on and on mate...

...just trying to wrap my mind around this issue.

Should be through here shortly.

Thanks for the patience

---Roman

Try wrapping your mind around a basic diet and hardcore training and stop mirco managing your nutrition then you may see results. Ive seen many guys think to much about basic stuff and still look like shit. You want to move on and stick with the basic principles - train like a god and eat to feed new tissue growth and maintain your tissue. Check out Dorian Yates diet and nutrition advice its all over youtube and you may just start seeing improvements.

[Times Roman]

Try wrapping your mind around a basic diet and hardcore training and stop mirco managing your nutrition then you may see results. Ive seen many guys think to much about basic stuff and still look like shit. You want to move on and stick with the basic principles - train like a god and eat to feed new tissue growth and maintain your tissue. Check out Dorian Yates diet and nutrition advice its all over youtube and you may just start seeing improvements.

results are not the issue.

the issue is gaining an understanding of a concept. and trying to understand how things work.

I'm an analytical type, and when something doesn't add up, I want to understand why.

I suppose this makes me more curious than most.

Nothing wrong with that, is there?

[Docd187123]

results are not the issue.

the issue is gaining an understanding of a concept. and trying to understand how things work.

I'm an analytical type, and when something doesn't add up, I want to understand why.

I suppose this makes me more curious than most.

Nothing wrong with that, is there?

Not at all IMO seeing as I'm the same way lol

[Deal Me In]

results are not the issue.

the issue is gaining an understanding of a concept. and trying to understand how things work.

I'm an analytical type, and when something doesn't add up, I want to understand why.

I suppose this makes me more curious than most.

Nothing wrong with that, is there?

My thoughts exactly. I want to understand what's going on with my body. Plus I really enjoy the intellectual challenge of it.

[Docd187123]

21 days is fine. You've got to realize your TDEE changes daily, your portion sizes will be off here and there, etc. No way you'll get it 100% on the dot but if you haven't changed weight and measurements after 3wks chances are you're pretty damn close to your TDEE.

[Deal Me In]

21 days is fine. You've got to realize your TDEE changes daily, your portion sizes will be off here and there, etc. No way you'll get it 100% on the dot but if you haven't changed weight and measurements after 3wks chances are you're pretty damn close to your TDEE.

Thank you. I know it will never be exact. But I also know I need a big enough sample size to be relevant. I was just concerned that if I got too long there would be too many variables. I need a time that is long enough to be statistically significant. I'm still working on putting the new diet together but will start soon.

Thanks for all the help.

[Times Roman]

Thank you. I know it will never be exact. But I also know I need a big enough sample size to be relevant. I was just concerned that if I got too long there would be too many variables. I need a time that is long enough to be statistically significant. I'm still working on putting the new diet together but will start soon.

Thanks for all the help.

the smaller your daily caloric variance from tdee, the shorter time period you need.

[marcus300]

Sorry guys, i'll stay out of your thread I just found it funny as fuk. But I can assure you all I wont be eating sweet corn to monitor my stools

[RaginCajun]

Sorry guys, i'll stay out of your thread I just found it funny as fuk. But I can assure you all I wont be eating sweet corn to monitor my stools

hahaha!

[Little ant]

ok, so some interesting points have been made in this thread, but I still don't know what macro split is optimal. And here is what i have been able to figure out from reading all of these posts.... eat a lot of clean food and lift heavy the only time I need to worry about my macros is when needing to cut. Is that about the gist of it?

[Khazima]

ok, so some interesting points have been made in this thread, but I still don't know what macro split is optimal. And here is what i have been able to figure out from reading all of these posts.... eat a lot of clean food and lift heavy the only time I need to worry about my macros is when needing to cut. Is that about the gist of it?

You need to count macros all the time to make sure you're getting the right surplus/deficit, or hitting maintenance. Ideal macros are 1-1.5g protein per pound of LBM, IMO between 80-120 fat is ideal and fill the rest of your macros with carbs.

[Little ant]

You need to count macros all the time to make sure you're getting the right surplus/deficit, or hitting maintenance. Ideal macros are 1-1.5g protein per pound of LBM, IMO between 80-120 fat is ideal and fill the rest of your macros with carbs.

Thank you for the correction. And thank you for giving me the fat intake also I can figure out the rest on my own.

[Times Roman]

ok, so some interesting points have been made in this thread, but I still don't know what macro split is optimal. And here is what i have been able to figure out from reading all of these posts.... eat a lot of clean food and lift heavy the only time I need to worry about my macros is when needing to cut. Is that about the gist of it?

As a simplification (if I may)

Lbm only requires so much protein to maintain. In your description, that's 1.25-1.5g/lb lbm

The remainder of the calories (carbs/fats) is the amount necessary to provide the body enough energy to maintain that lbm.

By that logic, if one were to consume too much protein, they wouldn't leave enough calories for carb/fat, wouldn't have enough energy to maintain their lbm and may actually have a detrimental effect.

I have actually experienced that personally, I was consuming below my tdee, but way more protein then necessary. I was excessively tired, actually gained weight, even at a deficit. It had me stumped for quite a while

maybe already answered, but there is no ideal macro split.

no more than 1.5grams/protein per pound of LBM. Subtract these protein calories from your caloric target. The rest comes from carbs/fat. As a rule of thumb, I try to get twice as many calories from carbs as from fat, but I'm not overly concerned either way, as long as from, more or less, whole foods. Again, just a guideline.

[hawk14dl]

As a simplification (if I may)

Lbm only requires so much protein to maintain. In your description, that's 1.25-1.5g/lb lbm

The remainder of the calories (carbs/fats) is the amount necessary to provide the body enough energy to maintain that lbm.

By that logic, if one were to consume too much protein, they wouldn't leave enough calories for carb/fat, wouldn't have enough energy to maintain their lbm and may actually have a detrimental effect.

I have actually experienced that personally, I was consuming below my tdee, but way more protein then necessary. I was excessively tired, actually gained weight, even at a deficit. It had me stumped for quite a while

[Buster Brown]

Just a quick thought here and that is I think most of us go a little overboard with the protein intake whilst on cycle due to the fact that we are hoping that the AAS increases protein synthesis to the point that we can utilize 1.5 to 2 grams of protein per each pound of lbm. Unfortunately there is no table to tell us what amount of protein is synthesized per amount of AAS used. It's like wondering at what rate are new muscle cells made (hyperplasia) when using what amount of hgh and for how long.

[Times Roman]

Just a quick thought here and that is I think most of us go a little overboard with the protein intake whilst on cycle due to the fact that we are hoping that the AAS increases protein synthesis to the point that we can utilize 1.5 to 2 grams of protein per each pound of lbm. Unfortunately there is no table to tell us what amount of protein is synthesized per amount of AAS used. It's like wondering at what rate are new muscle cells made (hyperplasia) when using what amount of hgh and for how long.

tren makes available macros more efficient which is why previously given to cattle before slaughter. That just makes the feed more efficient. What I don't know is if it increases the overall amount of protein the body can utilize, or if it changes the maximum utilization rate.

Some of this we will never really know beyond anecdotal information and personal observation.

[Buster Brown]

tren makes available macros more efficient which is why previously given to cattle before slaughter. That just makes the feed more efficient. What I don't know is if it increases the overall amount of protein the body can utilize, or if it changes the maximum utilization rate. Some of this we will never really know beyond anecdotal information and personal observation.

I totally agree with you 100%. I never go beyond 1.5 grams of protein in my diet. One thing that has been pointed out to me and it may be a little off track but look at some of the Eastern European and Russian strength athletes who I have been told actually follow a poor diet and what they achieve. So it also appears that it comes down to what combination of training, diet and genetics. As a rule of thumb I believe in clean calories and that's important to know how much you are consuming for a baseline in order to make adjustments to assist me in my goal. Nice write up as usual.

[Docd187123]

I totally agree with you 100%. I never go beyond 1.5 grams of protein in my diet. One thing that has been pointed out to me and it may be a little off track but look at some of the Eastern European and Russian strength athletes who I have been told actually follow a poor diet and what they achieve. So it also appears that it comes down to what combination of training, diet and genetics. As a rule of thumb I believe in clean calories and that's important to know how much you are consuming for a baseline in order to make adjustments to assist me in my goal. Nice write up as usual.

IMO a poor diet is only one that doesn't accomplish your goals. If the Russians and other eastern bloc lifters get amazing results then it means their diet really wasn't that poor.

[Buster Brown]

IMO a poor diet is only one that doesn't accomplish your goals. If the Russians and other eastern bloc lifters get amazing results then it means their diet really wasn't that poor.

My trainer Ed Puoplo who trained with them as a power lifter has quite a different story. I was suprised as well but I am not going to doubt a man who has spent his entire life in the sport and no reason to lie.

[Deal Me In]

Just to update on this idea. Using this advice, I reduced my protein intake about 3 weeks ago to fit into the 1.25/g/lbm and I'm very happy with the results. I kept everything else about my diet and exercise the same and I've started getting leaner. I think I've found my TDEE because my weight hasn't changed in about 2 weeks but I'm losing body fat.

Thanks again TR. This really helped me. I was just eating way to much protein because I thought you had to shoot for 2g and it was just getting stored as fat. I'll continue to play with my diet to get back to gaining a little weight but this has really helped me understand.