1 GRAM OF PROTEIN PER LB OF BODY WEIGHT: MY THOUGHTS.
Here’s something interesting: using various calculators to assess my needed protein intake daily, regardless whether for fat loss or mass gains- the amount was over 200 grams per day!
So let’s start with some basics:
Height: 6 ft even weight: 268 lbs
Activity level: very active with moderate exercise and active job. This basically means that I’m on my feet all day at my job putting out fires and rarely sitting. I’m also in the gym 4 days a week, and lifting as heavy as I can.
The results were pretty similar from site to site and study to study: I need 261 grams of protein for fat loss versus 283 grams of protein for mass gaining. That 22 gram difference isn’t massive. In fact I was expecting a 40 to 50 gram differential, guess that shows how little I actually know on this topic.
For me personally, I am trying to pack on some mass and then lean down.
Ideally I plan to gain 20lbs of muscle specifically and then trim down.
Currently, I’m carrying around 25 lbs of fat I’d like to lose so the math is something like this:
268lbs + 20lbs=288lbs+ (the likely gain of fat and water weight of some) 8-10lbs=
298lbs before trim down. After the mass gain phase an end weight in the low
260lbs is the goal with an 8% body fat count.
Now I can already hear the screams saying I should trim down first for my joints, my health, and etcetera. However hear is something I always keep in mind: I know how to burn fat well. Further, if I raise my resting metabolic rate prior to attempting muscle gain it is harder for me personally to then pack on muscle. The knowledge of your body is a key factor folks, never let anyone cookie cut you into a specific plan or set of actions.
The key factors I want everyone to take away are:
-Know your goals.
-Eat sufficient protein.
-Have a plan.
I’ve been 180lbs with an 8 pack and a single digit body fat count and I’ve been 200lbs with a 10%-ish body fat count. I’ve also been a mass monster for my frame weighing in at 300lbs plus with a max bench in the 320s and the same for back rows etc. At this point I simply want to get as big as I can with only over the counter supplements and a semi-healthy diet. I say it that way because I know I want the size and a slightly “dirty bulk” doesn’t matter to me. Now this is how I plan to achieve my desired results. You have to have your own goal and plan. Just remember that what we have learned today is that you do need 0.7 to1.2 grams of protein per lb to lose or gain weight. One other thing to consider is if you are carrying fat in excess, like my 25 or so lbs, then you may want to set your protein intake to your weight level minus that excess fat.
Example: John Doe weighs 280lbs with 20 lbs being excess fat. John Doe should in this case aim for 1 gram per lb at 260lbs.
280-20= 260 grams of protein needed daily for his goals. Now if he is leaning out I’d wager 225 grams and if he is bulking I’d wager 265 grams. Again this is my meathead math and by no means an exact science or a recommendation based on science or medical training. Seek out help by a professional.
As always do your own homework and GET BROLIC!