I've been eating about 3000-4000 calories a day. I'm trying to gain 15 lbs going from 165 to 180 or even more than that. How many grams of protein would you guys recommend getting a day for bulking? My friend told me that as a rule of thumb it should be about equal to your body weight. Like if I'm 165 lbs I should get 165g of protein. What do you guys recommend?
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Protein intake for bulking
- Thread starter Adumb
- Start date
Haha, well first off, I would not say, "I take in about 3000-4000 calories a day." Adding muscle, in my opinion, is harder for most than to lose fat. You need to know exactly how many calories you are taking in. The number one reason why most people, especially skinny people, don't add muscle successfully is simply put, they don't eat enough.
Secondly, that is a general rule around the bodybuilding community that you intake 1 gram of protein for each lb that you weigh. Others will say to take in 1 gram for each pound of muscle that you have. They go on the light side. Others will go as high as 2 grams per lb of bodyweight on the high side.
The point is, each of us are metabolically unique and there are no blanket rules that work for everyone. I would start with 1 gram of protein for each lb you weigh. If you are not getting results, vary your macronutrient ratios. Finding what works for you is like building a puzzle.
I personally take about 1.6 grams for each pound that I weight.
Secondly, that is a general rule around the bodybuilding community that you intake 1 gram of protein for each lb that you weigh. Others will say to take in 1 gram for each pound of muscle that you have. They go on the light side. Others will go as high as 2 grams per lb of bodyweight on the high side.
The point is, each of us are metabolically unique and there are no blanket rules that work for everyone. I would start with 1 gram of protein for each lb you weigh. If you are not getting results, vary your macronutrient ratios. Finding what works for you is like building a puzzle.
I personally take about 1.6 grams for each pound that I weight.
Adumb said:I've been eating about 3000-4000 calories a day. I'm trying to gain 15 lbs going from 165 to 180 or even more than that. How many grams of protein would you guys recommend getting a day for bulking? My friend told me that as a rule of thumb it should be about equal to your body weight. Like if I'm 165 lbs I should get 165g of protein. What do you guys recommend?
I've always been told between 1 and 1.5 gms per lb (i.e. 165gms to 248) I think that 200 would be enough--but like the others said,it depends on your body type, metabolism, how you work out, age....all that stuff. I have a rediculous metab. I always have. I eat over 5xxx cal a day taking in at least 220g protien. If you are a hard gainer (like me) than you will need to take in lots of GOOD carbs too--not sugar and junk. lots of good greens and beans and whatnot. Or try a gainer like Cyto gainer or RealGains or something
A note for protien, your body can handle only limited amounts at one time--try to limit your meals to 50g of protien. Eating like 75g or protien at once is a waste, your body won't be able to process it. This will also force you to keep eating all day long. I eat every three hours. just anything I can find (ham and cheese, bowl of oatmeal, whatev.)
DON"T OVERWORK --this is a common problem whith guys like me--skinny. You think the more you work out the bigger you'll get. Or that, because you're not tired you should work more--WRONG!!!
Also, lots or rest. let me say again, lots of rest--this is key
Of course if your like 16 years old--then just let yourself develop. I could've eaten 10xxx cals a day when I was 16, I still wouldn't have gain an oz.