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How much protein to lose the fat and gain muscle? - Apr. 23 2008 10:05:21
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HIPHOP
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From: Sheffield
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Hi everyone,
I'm a little confused right now and need some help. I'm into the second week of my get lean training and nutritional programme. I am 5ft 5inches tall, medium build and currently weigh 138lbs. Although to the untrained eye I look quite lean, my current calculated bodyfat % is 26.1!! I want to get this down to 15% and am currently consuming a diet with nutrient ratio 40/40/20 (P/C/F). At the moment I am in the foundation stage in my strength programme so am training the full body Mon/Wed/Fri which takes about 60 minutes and doing cardio 6 days for 40 minutes. I intend to follow this programme for a further 10 weeks increasing the cardio to 60 minutes if I can tolerate it. My current protein intake is 2g per kg of my body weight so I have been eating 126g. The problem is that I have been reading loads about protein intake and there seems to be no consistency in the information. Some say it should be between 1 and 1.6g per kg of bodyweight and others 2.2g and higher. Can anyone shed some light on this for me please?
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 12:27:04
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Nigeepoo
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For bulking, a typical protein intake of 1.5g/lb bodyweight is recommended. Although more won't hurt, it's probably a waste of money.
For maintaining, a typical protein intake of 1g/lb bodyweight is recommended. Although more won't hurt, it's probably a waste of money.
For cutting, a typical protein intake of 1g/lb bodyweight is recommended. More makes it harder to keep total kcals within limit with a reasonable carb & fat intake.
For cutting rapidly (e.g. PSMF) a minimum protein intake of 1g/kg LBM for sedentary people, or 1.5g/kg LBM for active people is recommended.
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 12:45:05
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richsINS
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Nige,
I understand why on a cut we use higher protein, due to lower carb/fat intake/calorie deficit and to spare our muscles/organs being 'used'. Also our brain can then use some of the dietry protein intake as fuel.
However since carbs, are i guess "protein sparing" why the need for a reasonably high intake?
Also i notice that on a PSMF diet the gram/lb is lower than that of a "maintenance" this seems crazy, PSMF we're essentially starving meanwhile maintenance gives us plenty of carbs/fats to burn sparing muscle loss. Appreciate if you could explain, or perhaps you find it as strange as i do. 
Thanks in advanced for your time.
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All my posts reflect my opinion and/or current understanding(which may have errors/be incorrect).
Consistency, Progressive overload & Kcal to suit.
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 12:45:14
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carl19
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your one of the only people i know that says less protein for cutting??
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stone14, I am going to refrain from posting in this thread until I can come up with a polite way of saying:
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 13:02:56
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Nigeepoo
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quote:
ORIGINAL: richsINS
Nige, I understand why on a cut we use higher protein, due to lower carb/fat intake/calorie deficit and to spare our muscles/organs being 'used'. Also our brain can then use some of the dietry protein intake as fuel. High & low is all relative to the total number of kcals. 1.5g/lb when bulking is 30% of energy from P. 1g/lb when cutting is 40% of energy from P. Which is "higher"?
However since carbs, are i guess "protein sparing" why the need for a reasonably high intake? The body isn't building muscle when cutting, so the protein is there to spare muscle. If P is too high, there aren't enough kcals left for C & F.
Also i notice that on a PSMF diet the gram/lb is lower than that of a "maintenance" this seems crazy, PSMF we're essentially starving meanwhile maintenance gives us plenty of carbs/fats to burn sparing muscle loss. Appreciate if you could explain, or perhaps you find it as strange as i do. Thanks in advanced for your time. On a PSMF, total kcals have to be very low for rapid fat loss. As protein is more muscle-sparing than carbs, protein provides ~80% of total kcals on non-refeed days. Some people might call that a very high protein diet!
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 13:32:40
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richsINS
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But how can the same guy benifit more from 1.5g/lb if on the next diet he does it has 1g/lb if they both are trying to stop muscle loss... They cant be both right to the same body surely, either 1.5g is overkill or 1g is a recipe for muscle loss.
And since the cutting diet also has carbs, so the body can use instead of breaking the protein down (leaving more for muscle repair etc) surely we can eat 1g/lb and achieve the same results.
Doesnt make sense to me
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All my posts reflect my opinion and/or current understanding(which may have errors/be incorrect).
Consistency, Progressive overload & Kcal to suit.
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 14:02:23
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Nigeepoo
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quote:
ORIGINAL: richsINS
But how can the same guy benifit more from 1.5g/lb if on the next diet he does it has 1g/lb if they both are trying to stop muscle loss... They cant be both right to the same body surely, either 1.5g is overkill or 1g is a recipe for muscle loss. There's a wide tolerance for protein intake. 1.5g/lb BW is fine for building muscle. You don't need anywhere as much to retain muscle.
And since the cutting diet also has carbs, so the body can use instead of breaking the protein down (leaving more for muscle repair etc) surely we can eat 1g/lb and achieve the same results. Doesnt make sense to me The body only breaks down muscle if protein intake is way too low, or carb intake is too low for the amount of exercise done.
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RE: How much protein to lose the fat and gain muscle? - Apr. 23 2008 17:17:39
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HIPHOP
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Thanks for the info all you guys. That helps alot. I think the trouble is that I've been reading too much!! There's a Human Kinetics book called Power Eating by Susan Kleiner which I've been reading. It's the one that states 2g per kg of body weight and up to 40% more intake for newbies to weight training.
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