1 gram of protien to 1 pound of bodyfat..?

E

Ed Gasket

0
1 gram of protien to 1 pound of lean mass..?

i understand that you need at least 1g of protien to 1 lb of lean mass in order to build muscle,i am 224lbs meaning that i need to eat 224gs of protein to bulk up.. sometimes thats a hell of alot of food to eat daily combined with the fruit and veg i need to get it out again. i have a couple of questions on this subject.

is it absolutely essential to eat this amount daily? or just on my intense workout days (3 times a week)?

Will eating 150 gs on some days mean that i wont build muscle at all?

i need to lose some bodyfat (pinch 2 inches all over body -legs and arms) will continually eating this amount of food cause me to create or lose fat while i build?

i eat 3000 cals average per day, depending on the type of proteins i eat sometimes means i am getting less that 224gs of protien but am still reaching my 3000 deficit will this matter during bulking?

thats all, any suggestions would be appreciated thanks.
 
as long as you're somewhere around that number. research pegs it at roughly .8 grams per pound of bodyweight. you must have a consistent protein intake as you train and then recover and grow. muscle is made of protein and you want to keep a steady intake so your body doesnt breakdown existing muscle to get the protein it needs.

also their is more to protein than building "hooge musscle". :D it comes from a greek word meaning "of prime importance". also protein is more thermogenic than both carbs and fats.

most opt to keep their protein and fat intakes constant and manipulate the carb content of their meal plan for weight control :)
 
Look at it this way...if you are fairly overweight...and know your bodyfat (and thus your lean body mass), then only eat 1g per pound of lean body mass, since I'm assuming you wanna cut the body fat down first.

if you're wanting to bulk, go for 1g per pound of total body mass, since you need the extra calories.
 
to address part of the earler question, yes, you need to eat lots of protien even on the days your not training, as this is when the muscle is healing.

But you cant just eat it all in one go, you need a constant stream of protiens and carbs running in to your body. so take your 220g of protien a day and try to eat aprox 36g 6x a day.

its more important to spread it out, if you only had 20g of protien 6 times a day (tot of 120g) it would still be better than 220g in one meal
 
good point Manofkent. basically you want constant inflow of protein to maintain a positive nitrogen state in the body...meaning you're staying anabolic (muscle building).

plus eating freqently prevents hunger, so you're less likely to 'cheat' and eat crap food. it also maintains blood sugar,s o you don't get spikes and valleys. The valleys will make you feel tired...this is the reason office workers are so sluggish after their big lunches...after the blood sugar spike from lunch wears off, they feel tired...about 2:30-3pm. :)
 
i am on the go all day before i hit the bench so i try to eat 50/50 carbs and protien throughout the day i eat 5/6 times a day with fruit in between, thats basically all day from 7 30am through to 7pm. Do you think eating 8 egg whites a day is excessive? I mean, i know my bowels are suffering..
 
Is the egg yolks that cause the problem, if you have a prob with your bowles then its not from 8 egg whites.

Your eating plan sound ok, however you say that you eat from 7.30am-7pm, so from 7pm-7.30, your bodys is getting nothing at all. thats a long time if your trying to build up.

It all depends how much you wanna bulk up, some ppl do muscle but dont want it to get in the way, thats cool but if you really want it you shouldnt stave your self of 12.5 hrs. At the very very least have a protien shake just before you go to bed, so you have something to digest while your sleeping.

you said your "on the go" all day before your work outs. If there is a chance for you to work out earlyer then youd be much better off. 1, you have more energy in the morning, plus your testosterone levels are higher. 2. if you workout early in the day, your blood is pumping round your muscles all day, therefore they are healing with the blood, this will stop you hurting so much the next day to.
 
Ed Gasket said:
i am on the go all day before i hit the bench so i try to eat 50/50 carbs and protien throughout the day i eat 5/6 times a day with fruit in between, thats basically all day from 7 30am through to 7pm. Do you think eating 8 egg whites a day is excessive? I mean, i know my bowels are suffering..
Click to expand...

I highly doubt you're eating 50/50 carbs protein. if you are, that's a bad diet and no wonder your bowels are in a bad way. You really want something more like a 40/30/30 carbs/protien/fat. some do better 40/35/25..but don't drop fat below 25% of your daily calories or your health will suffer.

by 'bowels suffering' do you mean constipation? diarreah? gas? bloated feeling?

lots of protein requires lots of water and fiber intake. Remember the USRDA for fiber is something like 20g. even eating 'right'...it can be hard to hit that level. I strongly suggest a snack of fiber one cereal, all bran fiber bars if you're on the go, or some kind of fiber supplement.

I'd also aim for 25g of fiber. A big bowl of oatmeal for breakfast is a good start, as it'll contain a good 5g of fiber.

a half cup of fiber one is something like 14g of fiber, so even snacking on a handful of that once or twice a day can do wonders.
 
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