Is the amount of protein needed to put on muscle greatly exaggerated? You're telling me if I bulked on 2500 calories of whole milk, I wouldn't get as swole as pic related despite only getting 135g of protein? Something doesn't add up
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Yep. Since I went up to 250g a day my lifts have been easier to progress
Then how do bulls get so swole just drinking milk as calves?
Idk
They put on most of that size long after they stop drinking milk. Gorillas and bulls eat grass all day and are swole af.
There are a shit-ton of papers and gym bros agreeing that you have to get around 1g/lb to optimize gains so don't waste time trying cow diets.
1g per pound in general? Why would a fat person need more protein?
1g per pound of muscle mass? If I was 180 lbs and 15% bf, would I need 153g of protein? What about my skeleton and other mass that isn't muscle?
go 2g per kg of lean mass, its what i do
Source?
>There are a shit-ton of papers and gym bros agreeing that you have to get around 1g/lb to optimize gains so don't waste time trying cow diets.
No there isn't. There was a study in 70's that showed 0.8g per lbs was at the point where increasing further had no effect. So gymbros took that, rounded it up to 1g and said that was the amount you needed. In truth you can get away with less. I think Faud said he one did one of his most successful bulks on 0.5g per lbs. The most important thing is having a calorie surplus.
The main macros in milk are fat and carbs
They're not humans
Wtf
Hippos are huge murder machines made of pure muscle and eat mostly grass. This doesn't mean you'll become as strong as a hippo by eating grass
That would be sufficient probably. The amount of protein you "need" to build muscle is greatly exaggerated as long as you have calories from other sources (mostly carbs) consistently and aren't turning the protein into fuel. If you're on mostly fat and protein diet, you will lose more protein to energy.
things that increase need for protein:
keto
high volume training
cardio
also do not forget that plant foods have protein in them too
>plant foods have protein in them too
XD
Study after study has showed that in non-roiders there is no benefit in eating more than 1.6g of complete protein per kilogram of lean mass. And even then, the added benefits start becoming minor once you're above about 1.4g/kg of lean mass.
>90kg, 20%BF = 72kg of lean mass
>72*1.6 = 115.2g of protein per day for optimal results
>72*1.4 = 100.8g of protein for very good results
The whole "yeah bro, you need at least 2g of protein per kg of total mass" is taken from bodybuilding magazine interviews of professional body-builders. Guess what: a few of those gentlemen have occasionally been known to indulge in some exogenous hormones.
How is 72kg your lean mass what about your skeleton and organs?
All that is considered lean mass. And before you go on about "but your skeleton doesn't need any protein." Yes it does a little. Your organs certainly do. But ignoring that: the weight of peoples skeletons is fairly small and constant compared to the rest of their body. So you can consider it an overhead. Per kg of muscle the actual value is probably 1.7g instead of 1.6g or something like that.
The reason why lean mass is defined as "your weight minus the weight of your body-fat" instead of "your weight minus the weight of your body-fat, skeleton, cartilage, hair and mucus in your lungs" is simply for practicality. It's quite accurate without requiring density analysis with an MRI to figure out how much chicken breast to eat for dinner.
Also, over the last 10 years I've had this exact same conversation on this board at least 5 times: some sperg going "noooooo, your skeleton doesn't have anything to do with your muscles. noooo, lean mass doesn't make any sense" when the concept of lean mass is bought up. I swear this shit should be on an autism questionnaire or something.
>How is 72kg your lean mass what about your skeleton and organs?
You think bones and organs are made out of fat?
But you aren't rebuilding(repairing) those as nearly as much as muscles.
>le studies
>le sauces
How about you study some frickin' GAINS?
The only studies I've seen have concluded about 1g protein per 1kg of total body mass as a general guideline but of course because Americans are so stupid they just translated that to 1g per 1lb which is a lot more and started promoting it as gospel and necessity because they have no capacity for critical thinking and nuance.
there is no downside to eating more protein than you need. literally none.
excess protein stresses your kidneys if they struggle to produce more urea. not a problem if your kidneys are healthy - but you'd be surprised how many people have fricked up kidneys, there's barely any serious roiders with healthy kidneys.
but yeah, if you're some random healthy 20 something natty - the only downside is the extra cost and the noxious farts.
Protein increases satiety more than fat or carbs, which is a downside on a bulk. Protein is also generally more expensive. High protein food is not as tasty to most people compared to adding carbs or fat too it. Think a ribeye steak (mostly fat by energy) vs lean ground beef or chicken breast. Or fat free Greek yogurt vs whipped cream.
Black person no it doesn't
I can eat half a costco chicken & still hungry. if I eat it with cheese I feel full.
just protein alone doesn't do it
Apparently the grass has some type of organisms that interact with the stomach acid and produce big amounts of protein
It's not rocket science. If your diet is 25% protein and your intake is 3200cal/day, thats 800cal of protein. 1g of protein is 4cal, so you eat 200g of protein per day
>arbitraty nuber mumbo jumbo
You missed the point.
how much does tannins in green tea affect the protein absorption?
they say that tannins = bad
but does green tea have enough of them to have any noticeable hindering effect if drank after meal?
You need less to build muscle and more other calories (carbs) but need more to retain muscle when cutting.
I bought into that idea but then I found out I'd been having way too much protein and that there are consequences to that