I'm 75kg, oats in the morning with 24 g protein powder for taste. Two whole eggs for lunch and 2 chicken breasts for dinner all included with fruit and veg and carbs. With a post shake after workout or as dessert. Makes for 135g/protein per day.
Great stuff guys. These classroom style videos are dope and need to keep coming. It's a nice change of pace and adds a different variable to your channel. Keep up the good work!
I’ve always heard it was .8 grams per Kg, not lb for an average person and up to 1.2 grams per Kg for an athlete. 200lb male is roughly 91Kgs so 109 grams of protein. 🤷🏼♀️
I really needed this. I'm 32 and have been getting blood clots. there has been discussion between protein drinks and clots. I've been doing one to one ratio. I'm gonna change to .6 now, I'm now I can stick with regular food. thank u
I've recently gone from 1g/lb of bw to allowing myself to relax it to 120g per day right now, even though I'm cutting down the last bit of stubborn fat. I'm about 154lbs right now. Some days I still get 140 ish grams, but it's no big deal if I'm 120. I should be eating my bodyweight right now because of the deficit and the cardio I'm doing (about 4 hours a week) but it's only for a few months.
Interesting video. As a middle aged dude just at the start of a training journey again I found it almost impossible to get anywhere near the 1:1 ratio. I had to rely on whey protein and my stomach was a mess after a couple of weeks. It felt like I was carrying a baby rhino in my belly. I would imagine that 15 years ago I could have easily crammed in 1:1 whether it was doing me any good/harm or not. 0.6/1 is way more manageable and my body instinctively doesn't really want to process much more.
great to see a channel that does not cow tow to the supplement companies. Excellent videos with lots of professional advice. I especially like the way 2 or 3 guys interrelate with each other and put their own points of view forward within the conversations. very helpful.
Stuart Phillips, is telling us .8 per kg is recommended, but depending on other factors 1.6 per kg of body weight. Is optimal especially in thr elderly. What group of people are you referring to?
Also it's not 1.7 per lb it's 1.6 1.7 per kilogram of body weight. So a 200lb male divided by 2.2 =90.9 times the high range say 1.8=163.6 or 164 grams.
There are also many elements to take into account: age, sex, activity, physical condition, sickens (diabetes, heart conditions, etc), Better to consult with a physician
Thank you For this video!!! I could not fathom how I was going to eat my body weight in grams of protein, I tried it and literally always felt to full to even workout to build muscle. According to your study and suggestions I was eating way way to much. Keep the good work up! Love watching y’all.
Someone beeing late hahaha. Justin enters inside at the end of the video like a boss. Good Information guys, really love this channel. Highly underrated your channel. Keep it up all of you 3 and Doug ofcourse and God bless you guys.
The research tends to show about 1.6 g/kg (0.73/Illb) is where the sweetspot is, although they MAY be benefit to eating more in a caloric deficit, specifically for athletes. Personally I aim for 1.8 (0.82/Ilb) to be safe but don't panic if I'm below that. I simply cannot eat more without it feeling like a chore.
Hay you guys , very helpful info all you’s provide but a few weeks back i asked a question, but got no response. Does this group still exists? The question I asked was on chest imbalance. Very great videos on techniques . Thanks
People ask how much protein they should eat as if that number is dependent upon Muscle-Protein Synthesis alone, there are so many more benefits to eating protein than just building muscle, like TEF & increased satiety, for example...I follow the Ted Naiman school of thought and generally aim for 40%+ daily calories from protein.
one of the bigger problems with all this is that they will put out blanket statements like "Everyone should eat 1g per lb of bodyweight" (worse if its kg since thats 2g/lb) and just like everything in health and fitness its very individualistic. An obese person with high body fat (say 250 lb with 35%bf) should not be eating anywhere close to 1g/lb since that is just too damn high for them.
I am eating about 30 grams over my body weight in protein. And I've met with a dietician who told me that was prolly too much, but I feel if I cut the food I eat that gives me protein, I will miss out on the calories. I'm currently trying to eat about 1500 cal more than my recommended amount, but I wouldn't know what else to eat...
I find this confusing when you are taking into consideration macro recommendations. If I take my calories during a cut to around 1760 and my macros are 40% carb 40% protein and 20% fat that equates to 176g carbs 176g protein and 39g fat. I’m only 130pounds. So am I way over eating protein? I don’t really find it hard to hit those macros. Even at maintenance of over 2000 cal 40c/30-35p/25-30f I have no issue hitting those levels with minimal protein drinks/bars. Are these macro recommendations incorrect?
One thing I wish you touched on this and I'm sure you came across it was that our bodies get more efficient in "well trained athletes" and also how it wasn't necessarily the total g of protein, but more the essential amino acids. I think the numbers they normally use are 10 of EAA equates roughly 20-25g of whey. And that as long as they had the 10g of EAA they were at maximum muscle protein synthesis. Then they go into the whey vs casein vs soy, which soy just loses outright, and blah blah blah - but I was curious what your take on this was? It is kinda hard to find EAAs other than the standard BCAAs which in reality all I care about is the HMB from leucine (yeah yeah call me crazy) - but anyway. Love you guys and wanted to ask/throw that in there.
Thank you, so what would be the ideal macro for a 160lbs 44 age male wanting to build muscle and lose fat at same time? What is a good goal each month to build muscle2lbs/month and lose 2-3 lbs of fat? Is it doable? My body fat is around 15% what should be my muscular weigh goal. Thank you
Im having a really hard time eating enough to make my macros. Im so stuffed right now but i really need to suck down a protien shake or eat another chicken breast
Great topic summary....anything beyond about 0.6 to 0.7g/Lb is absolute baloney...unrealistic and pathetic..high protein will eventually definitely be high risk
I don't believe the amount of protein is correlated with cancer in some people, but instead the type of protein/fat ingested. If you eat real high amounts of protein from industry made sources (grains fed animals) it's probably going to give you some bad things, but if the source of the protein you're eating it's good (grass-fed animals) then there's nothing to worry about. Eat your protein, your other sources of good food, train smart, get some movement and keep your mind calm and there's nothing to worry about.
You are totally wrong i recommend view the videos of Dr Gabrielle Lyon and she said is more than 30 grs 3 times a day if is more for adult people is much better so do not give fslse info
Its easy, just eat real food to satiety, meat, fish, and eggs. And don't be fooled, the fat that comes with real food is just as important for muscle building. Eliminate processed seed oils and limit processed carbs especially fructose to treats after the real food. Don't be surprised if you tend to eat more meat fish and eggs as you get older due to less efficient protein synthesis.
protein is far better utilized in the presence of fat and fat will also loosen stools making bathroom time a breeze. you should never eat lean protein by itself
it's calculated based on lean body weight, I can't remember how the calculation is made but I would assume these guys are somewhere between 5 and 10% fat, so just estimate what your fat percentage is, I for example have about 20% body fat, so I just substracted 10% roughly from my current weight and multiplied by .7 to calculate how much protein I should have based on what they say - and it's a lot less than I'm currently eating, I gotta say that...
Someone overweight should apply that ratio to their goal weight. A 300 pound man aiming to get to 200 pounds should be eating 120-140 grams of protein instead of 180-210.
I've never understood one particular thing... Is the .7 grams per pound of body weight for my current body weight (235) or the body weight I want to be (190)? And what's the explanation behind the answer as to why?
No, it 235 divided by 2.2 so 107 times N take .8 that would be 85 grams of protein and .8 is the recommended amount of the general population. then times going from .8 up to 1.6 or 1. 8 it depends on how active you are , an athlete etc.
@@jsmith5764 Thanks for the breakdown...can you explain or point me to an explanation as to why you use current body weight? Is it because I want to maintain the amount of muscle I currently have as I start to get down to my goal weight of 190?
Bobby, I'm not sure. It's a very good question. Your weight includes, muscle, fat ,water and bones. You can do a search on the web to see what experts in protein metabolism say, off top of my head I know about Stuart Phillips, there are others. So yo want to lose body fat without losing muscle right?
@@jsmith5764 OK, thanks for the info. We'll, I wouldn't say I have a ton of muscle as is, so more or less, I'm just trying to build muscle while losing fat.
you need to know your bodyfat percentage and subtract that from your overall weight to find your lean mass. then apply the 0.8g/pound formula to your lean mass
Thanks for the 101 guys! If you need a personal body guard now that you’ve given away supplement industry secrets, shoot me a message and we can work something out 😂
I wonder now if you know what you are doing and if this is all BS. in Episode 1992 you Sal said you like to tell people to eat 1g or more per pound of bodyweight if they are trying to make a difference in 30 days. In other podcasts Ive heard you tell people to eat 1g per lb of bodyweight, and Adam talked about how much protein he took when he was going through his transformation which was close to 1g. ive followed you now almost a year and catch some inconsistencies. wonder how legit you really are
Lol, just name a professional athlete consuming 150 grams of protein. Just one please. Everyone is above 200 grams a day (6 feet tall minimum). Everyone !
There are half truths in this.. but the Messengers our little guys it's always the fat people or the guys that don't have muscle that are saying things like this insane...
If u follow these guys advice u will never grow if u r training hard and trying to put on size u have to at minimum 1 gram of protein per pound of weight then u have to increase yur protein in order to keep growing remember protein is the only micro nutrients that is designed to build and repair muscle 💪
