Is 235 grams of protein enough or should I try for 300? Should I bite the bullet and start taking protein powder?
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Protein?
Is 235 grams of protein enough or should I try for 300? Should I bite the bullet and start taking protein powder?
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Do you weigh 300lbs?
I am around 240 right now but it has been a few weeks since I last weighed myself.
How much do you weight, are you cutting or bulking?
235 sounds good if you're bulking, but it would be too much in so other cases.
300g would be right if you're like 100kg, not fat, and bulking.
So, what's the situation?
I am cutting. I am still eating under 2000 calories and working out. I could easily fit in another 500 calories and get up to 300 grams of protein while not going over my calorie outtake. I am kind of fat at the moment so I am trying to build muscle while slowly taking the weight off.
Literally read the sticky, don't try to gain muscle and lose fat at the same time unless you're morbidly obese or using steroids, it's not gonna happen. If you want to minimize muscle loss while losing weight, however, then 1g of protein per lb of LEAN muscle mass is sufficient. Anything over that is essentially useless and will simply be converted into energy rather than for muscle protein synthesis. If you still want to be absolutely certain you're not leaving any gains on the table, then fine. You can waste your money and ignore the lean part of what I just said and just do 1g/lb of body weight and just consume 240g a day. But anything over that is just moronic. Realistically, if you're a 'little" fat as you say, we can assume you're 20% bf to be conservative, which means your lean body mass would be 0.8*240=192 lbs and you can safely shoot for 190-200 g of protein per day and be confident you're eating an optimal amount of protein.
Side note: if you cut too hard (say significantly more than 500 cals deficit per day than maintenance) then you're going to be losing a greater proportion of muscle to fat and you'll be wasting your time somewhat. This isn't as true for super fat people as much as it is for healthy people, but it should be considered and you should track your weight loss and try not to lose more than 2lbs/week max for your size.
While I agree that anything after 100-120g for a typical male is hit hard with diminished returns, there is still some (albeit small) benefit from consuming more protein up to around 160g if you're heavy enough (lean mass) even if it's not financially worth it
how much lean muscle mass does an aver 190lb man have (can do say 6 pullups for reference to fitness level)
and it 5 foot 7
It's basic math I'm not your calculator
How much do you weigh?
if you eat over 100 grams of protein you are a moron
1g/lb is absolutely moronic and anybody who believes it is an idiot.
120g or so is completely fine for a fit adult male.
the problem isn't 1g/lb, its that people think its 1g/lb of OVERALL weight. Its not, its supposed to be 1g/lb ot LEAN weight, which is hard to estimate for a lot of people.
I wish I was as rich as op lmao
I just eat a lot of low fat cottage cheese. You can get it really cheap if you find it on sale or buy in bulk. Less than $10 a day. Less than a single meal at a restaurant. Also I eat a lot of eggs, milk, beans, rice, and chicken.
This is what I don’t get. So if my lean body mass is 165, I eat 165g protein (660 kcals).
From what I’ve read, fats should be no more than about 30% of my calories, let’s say my TDEE is 2200, so that’s another 660 kcals (about 73g fat).
That leaves 880 kcals for carbs, or 220g. Is that too much?? Should the highest percentage of my calories really be coming from carbs?
And that’s with me doing 30% fat, I try to go closer to 20-25%, but then that’s just even more carbs.
>Should the highest percentage of my calories really be coming from carbs?
yes
If you're natty you should eat more fat. Above 120g. Animal fat. Not some vegeshit.
Don't look at your macros as percentages, that's completely arbitrary. There's nothing wrong with eating mostly fats or mostly carbs to fill the remaining calories, just make sure that if you eat mostly carbs to still get some fats in as they're essential for your body.
yes it's enough