Who's right? Mentzer? Scientific studies? Gymbros? Pro bodybuilders? Vegans? Your uncle Mike who lifted weights for 2 months 30 years ago?
How much is enough? How much to bulk? Cut? Does it even matter? Are all sources equal? Is it all a scam? Is it all that matters? Is the anabolic window a myth after all? Do meals or other macros influence absorption?
 It's All Fucked Shirt $22.14 |
 |
It's All Fucked Shirt $22.14 |
1g/lb.
10 gram's per hour
Sleep 8 hours, awake 16 hours
= 160 gram awake + whatever amount of cassein you need during sleep at the absolute maximum
It's a scam, all sources are equal as long as you get ok aminoacid balance, but not the "essential aminoacids", the composition is different for bodybuilders (google conditionally essential aminoacids)
Anabolic window isn't real, glucose window is real - first thing that happens after workout is muscle rebuilds itself using aminoacids from broken down tissue, it's an energy-intensive process and needs glucose or bcaas (bcaas are no better than glucose)
You don't need huge doses of protein, especially quickly digesting one like whey:
rest is just burned into energy
Basically eat bread/beans in the morning, bread before/during/after workout, and lean meat before bed (preferably large chunks so they sit in your stomach and are absorbed over entire night)
Just eat 2 grams per kilo of weight, but no more than 200 if you're a fatfrick. This way there is zero chance you're eating less than you need and there's literally zero side negative side effects associated with eating too much protein unless you have kidney disease or eating moronic amounts like 500 grams every single day. It's better to overdose than underdose.
>there's literally zero side negative side effects associated with eating too much protein
the cost of it and nasty farts
I eat over 320 grams of protein a day and never had this problem
no you dont
Between 0.5 and 0.9 grams of protein per pound of body weight. The anabolic window is simple common sense but you should spread your protein intake throughout the day
Protein is the most overrated thing in bodybuilding. The elephant is the strongest animal in the world and it builds muscle by eating mostly grass.
>the elephant gorilla plant eater poster
Herbivores ferment plant matter in their gut into usable protein and fats.
>y...yeah b-but pound for pound my deadlift is stronger! how many pull-ups can an elephant do? I can do 15!
Where did you get this pic of me
>pantyboy at the gym
1g per centimeter of height.
1lb/g
You can only find 1 or 2 studies out of the mountain of studies that suggest high protein intake is better for whatever metric they're using. If any of the armchair experts who just watch youtube videos from grifting chiropractors actually knew what they were talking about, they'd know that with proper statistical analysis you cut out extreme outliers to keep the data more accurate. What actually is shown to help is high carb intake. It aids recovery more than protein does by refilling muscle glycogen stores immediately if it's a high glycemic carb like white rice.
The standard diet recommendation of 20-25% of protein is more than adequate. Protein needs only increase when analyzing actual athletes who spend 4+ hours a day training nonstop, not lifters who go in and lift some weights and then go home.
Do what you want though idgaf if you waste $100 a month of protein supplements
I don't have a program, I just listen to my body and go back in the gym when I feel a muscle group is ready to be worked out again.
I generally go to complete failure once a month and the other times I simply do volume training to near-failure to induce slight soreness. Different training angles to keep tricking my muscles into inducing growth.
Beginning of each month is PR break week, essentially.
I have slowly dropped protein to .6 per lb and noticed 0 difference in recovery or performance. I still PR at the same rate and recover in time.
I don't trust the fitness industry or fitness personalities to tell me the truth in terms of how much I really need. It's in their best interest to lie because protein is the most ubiquitous product that literally everyone buys. Every single person attempting to monetize in the fitness space sells their own protein. Doucette, Fouad Abiad, CBUM, they all sell protein. Even people who don't directly sell protein like israelite israetel are not gonna tell the truth because they either don't believe it or they don't want to alienate themselves from the whole industry by blowing up the grift.
1.6g per kg is the max intake for gains based off systemic reviews in the literature
all the roidtrannies telling you to do 2g per lb and beyond are braindead
*excuse me 1g per lb
though yes some tards advocate 2g per lb
That's fully homosexualed. A basic ass lit search of 2.2g/kg in the lit finds increased hypertrophy in men who have trained over a year. At 3.3g/kg you've got further improvements in body comp.
I understand your homosexualtry prevents you from understanding the science but lmao.
gotta love all the unnecessary hostility from roidmonkeys kek
>He can't use Google scholar
Ever notice how "science" homosexuals get very excited to tell you you're right and then when you point out they're wrong and how they're wrong they suddenly reveal themselves as just being really buttmad and not at all in pursuit of truth?
nooticed that the guy who made the nooticer must have been a nooticer
Because roiders have improved nitrogen retention and can make use of way more protein
>vegans
Hmmm yeah the very people who tout their degenerate lifestyles as healthy that would be basically unfeasible if higher protein intakes were deemed optimal. Gee wonder what they'd say
I saw noticable increases in gains after doubling my protein from basically a normal 70g a day to 140g. YMMV, but at least 30% of your caloric intake should be protein if you want to see results quick. Otherwise you end up like the other guys on here that look DYEL as frick after lifting for 2 years.
You need roughly 50 g a day, maybe 60 g. More protein is converted to energy, which is taxing on your organs compared to taking in the same energy as carbs like from rice, pasta, cereals...
Think about it. How much muscle do you build a day ? How much of that weight is actually protein ? How much of that weight again is essential aminos (a caloric surplus will provide you with non-essential aminos). The remainder of protein and the baseline is largely used for tissue repair. Exercise does not cause high levels of tissue damage as some used to erroneously assume in the past. So no, your baseline doesn't just tripple because youre exercising.
You need about 35 grams for a positive nitrogen balance (homeostasis). You need 65-70 grams for building muscle. From what I've read unless you're a roidmonkey you don't need more than 120g's or so a day. There is a lot of evidence showing too much will damage your kidneys
>inb4 the morons stream in to argue this point
I don't give a shit. Read the studies.
>anyways
I've done a lot of experiments and find that high-carb, medium-protein, low-fat is optimal for muscle building. The insulin is very androgenic and dramatically increases performance. Your body is also less likely to store excess carbs as fat, preferring to increase the metabolism through adaptive thermogenesis. It's around 200 calories difference per day, which is very significant in the long term.
High protein is better than low protein for your kidneys, low makes your kidneys shrink from being underused lol.
But Mentzer used scientific studies anon... unless you're on a meme diet that's a healthy and balanced macro ratio for meal prep.
All you need is momma's meat and potatoes