The Official Gym & Fitness Thread

You can only use so much protein tho...most people consume wayyyy to much. high end of recommendations from NASM, ACSM, and the ISSA is 1.7g per KG not pound like people always think so if you weight 200 pounds you only can utilize at most 155g or 620 calories worth of protein and probably not even that much. for a trauma patient with severe injuries if i remember right they can only repair at like 1.35g per KG and theres no way no matter how crazy your chest day is your not gona need more protein than someone who just suffered a serious car crash. excess is just going to be super hard on your kidneys and make you more full because of the chemicals released when you eat protein stimulate your "satiety sense" telling your brain your full and all the extra protein (just like any extra calorie) gets stored as fat unless its used for energy and as we all probably know protein isn't a preferred energy source. Why do you think food labels don't have a DRI for protein? becuz everyone already gets way too much of it.

and also the kind of protein does matter, you want to eat your protein sources to make them a complete protein which if your primary protein sources are animal products you usually don't have to worry about i, but if you eat a lot of vegetarian protein sources you have to have certain things together to make them complete sources. how it works is your body digests the protein and breaks it up into Amino Acids and then rebuilds them back up so its important to have all of them there.

 

If you dropped your fat to 100 or less and stay at the minimalist carbs and fat that you're at, you won't gain. Carbs and protein is where It's at. 1.5-2 grams of protein per body weight and as many carbs as you cram into your mouth, keeping that fat... well for you, under 130.

 

read what i wrote here^

if you shoot to have about 1g of protein everyday per pound of body weight your getting more than enough, don't buy into the idea that the more protein you drink the bigger you'll get. your body will use what it can use and the rest gets stored as fat if its not burned off.

how i eat when i want to put on weight and strength:

Keep these 3 things in mind

1) when to eat
2) what to eat
3) how much to eat

break your meals into 2 types:

meals you'll eat most of the time
and meals you eat after you work out

meals you eat most the time: divide your plate into three equal portions of carbs (veggies, some fruit, sweat potatoes, brown rice etc), protein (steak, fish, chicken etc) and healthy fats (oils, nuts, seeds etc)

and meals after you work out should be only protein and carbs
because that is after you workout so your body can utilize those macros too feed your muscles.

don't worry about eating in the AM or night along as you get the calories in, think of it more on a 24hr cycle.



eating more carbs will make you bigger. because high carbohydrate intake causes your body to produce insulin and insulins roll in the body is to take calories and store them. if you eat a lot of carbs and don't workout your body is going to just get fat. but if you implement that with a good weightlifting program your body is going to take advantage of it and grow bigger and stronger.

ISSA has a simple way to eat but its not really designed around gaining weight but you eat a diet thats broken into 6 parts. and have 1 part fat 2 parts protein and 3 parts carbs and to break your meals into 6 meals per day. its a lot simpler to follow and is pretty good for the average person but i don't use it for myself because its not specific enough.

what ever you do don't follow that my plate michelel obama shit the government recommends....

 

x2

This is me at 140 lbs, 190, and 200 lbs:



I was 140 from about age 15 all the way to about 21 lol. Food is your friend

jk. I get about 230-240g a day. I'd rather be getting too much than too little. I'm not saying doing anything stupid like 300g a day or anything, but I like to be on the high end of things.

 

I'm just supplying some scientific rational just so the kid doesn't take it to seriously and have a 5000kcal protein diet and go into kidney failure before his 21st birthday lol

 

Well he'll go into fucking heart failure at 270 grams of fat Jordan.

 

http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/

 

According to the FNB, the Recommended Dietary Allowance (RDA) of protein is 0.8 gram per kilogram of bodyweight per day. That translates to roughly 0.4 gram of protein per pound of bodyweight for men and women ages 19—70. Sounds awfully low, doesn't it?

It gets worse. You'll sometimes see the RDA for protein listed as 56 grams per day for men. This number was derived based on a bodyweight of 154 pounds for the average male. Anyone see a problem with that?

The recommendations applied to the general public just don't apply to bodybuilders who eat specialized diets and live radically different lifestyles than the average person. Occasionally, a nutritionist who's more enlightened about the dietary needs of trained individuals will recommend around 0.8 gram of protein per pound of bodyweight per day.

That more realistic number comes primarily from the work of Dr. Peter Lemon, who reviewed research about protein intake and athletes' dietary needs and concluded, in a paper published in the International Journal of Sport Nutrition and Exercise Metabolism in 1998, that "dietary protein need increases with rigorous physical exercise." The American College of Sports Medicine backs that recommendation, and it actually comes closer to the M&F-approved minimum recommendation of 1 gram of protein per pound of bodyweight per day. Then again, we wouldn't argue if you wanted to eat up to 2 grams per pound.

There's yet another recommendation the FNB releases: the Tolerable Upper Intake Level (UL), the amount of something you can ingest before experiencing negative results (anything from nausea to toxicity, or poisoning). However, and this is important, there is no UL established for protein. Why? Because, as the FNB reports, "There was insufficient data to provide dose-response relationships to establish a Tolerable Upper Intake Level (UL) for total protein or for any of the amino acids." See that? They had no proof that eating more protein caused any problems. Dr. Lemon said something similar in the same review we quoted above: "Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals."

Since you asked, though, we'll tell you why mainstream nutritionists have their boxers in a bunch. First of all, remember that they aren't talking to you, the muscle & fitness reader; they're concerned about the majority of Americans who spend much of their days sitting at desks, on subways or in cars, then sitting in front of the TV for the rest of the night. That's an awful lot of sitting. For those people, consuming excess protein is just like consuming an excess of anything. Protein contains 4 calories per gram. If you eat too many calories, you're going to gain weight, so a primary concern for nutritionists about so-called excessive protein intake is that it could result in obesity.

Then maybe your next question is something like: Great, so I have to worry about getting fat if I take a week off from training? Not exactly. The more muscle you have, the more protein you'll use and the more calories you'll burn overall. Plus, there's a reason why we tell you to eat lean protein such as chicken and turkey breasts and top sirloin.

"Muscle growth happens when protein synthesis exceeds protein breakdown," Elliott says. "The availability of protein plays an important role in that process, so it follows that increased amino acid availability—such as what is provided by the intake of dietary protein—will result in a greater anabolic response."

It has been proven that the more protein you eat, the more protein synthesis occurs in your muscles. In a study published in The Journal of Physiology in 2003, researchers found that subjects who had been given an infusion of amino acids experienced a boost in muscle protein synthesis. No surprise, right? The amazing thing was that the rate at which subjects built muscle protein increased as the amount of protein in their bloodstreams increased. Therefore, the more protein you eat, to a degree, the more muscle you'll build—all day long, with or without exercise.

We have other reasons for our recommendations, too. One of them is pretty basic: You're most likely taking supplements (branched-chain amino acids, beta-ecdysterone) that boost protein synthesis, but if you don't have a well of protein for your muscles to draw on, those supplements aren't going to do much. Another reason is because there's evidence that eating protein can keep you lean. For one thing, it's the hardest macronutrient for your body to digest, which means your body has to use more energy (calories) to break it down. Protein also increases the amount of a hunger-blunting peptide called PYY in your bloodstream, meaning you won't be hankering for munchies soon after eating a high-protein meal.

Yet another reason for our protein recommendations is more complicated, but no less rational. In fact, it's all about ratios. In addition to deciding the RDA for nutrients, the FNB recently established what it calls the Acceptable Macronutrient Distribution Range (AMDR) for protein, carbohydrates and fat to tell us what percentage of our calories should come from each. The AMDR for protein is between 10% and 35% of total calories. Now, to support the kind of body you're boasting (or looking to build), you have to put down a lot of calories.

Our advice is generally that a 180-pound guy should eat 18 calories per pound of bodyweight per day, or about 3,240 calories. And that's just to maintain his mass. So let's do the math: Thirty-five percent of 3,240 is 1,134 calories of protein; divide that by 4 (the number of calories in a gram of protein), and you get 284 grams of protein per day. Divide that by our example's bodyweight (180), and you get 1.6 grams of protein per pound of bodyweight per day.

It just goes to show that bodybuilders generally eat within the FNB's acceptable range; it's the FNB that's not familiar with how much food bodybuilders need. Because you consume way more calories (sometimes almost twice the requirement of the average couch-sitter) per day, you have to eat that much more protein. Otherwise, as we discovered by doing more math, you'd be in for an equally fat gut. We plugged in the numbers to see what our 180-pound bodybuilder would be eating if he stuck with the RDA for protein and ate only 0.8 gram of protein per pound of bodyweight per day. Since he'd be eating only 144 grams of protein, he'd have to fill his plate with something else—like, oh, 500 grams of carbs. Needless to say, that's more than his body could use for energy, so all the excess would head straight for his fat stores.

"The breakdown of amino acids results in the formation of ammonia," Elliott says. "The ammonia is then converted to less harmful urea in the liver and is then passed through the kidneys and excreted in urine." Because it's the job of the kidneys to take away any excess protein that your body's not using, mainstream nutritionists worry that eating excess protein could tax your kidneys. However, several studies have shown that this just isn't the case. One study, presented at the International Society of Sports Nutrition's annual conference in 2005, examined the diets of 77 resistance-trained males and then tested their blood for various markers of kidney health. The subjects ate about 0.8 gram of protein per pound of bodyweight per day, and their kidneys were in perfect health. Another study, conducted at the Free University of Brussels (Belgium), found similar results for people consuming roughly 1.3 grams of protein per pound. There is very strong evidence that athletes taking in more protein are actually using that protein, either to build muscle or to burn as fuel.

 

so much reading in here today

 

Sorry for the long post above. Here's the link:

http://www.muscleandfitness.com/nutrition/gain-mass/can-you-get-too-much-protein-part-i

Continue eating your protein, grasshopper

 

Zach with the long post, saying basically the same thing that stronglifts says....

Except mines in a link that no one will read lol!

 

TL;DR

 

I read it! They're basically identical lol

Brb, going to make a 60g protein shake to commit suicide via renal kidney failure

 

I hate pasting long shit like that, but I had to drop some bro-science up in this mother fucker

 

Did that last night, right before bed, had a 3 musketeers to help with the insulin spike too

 

I, too, like to live dangerously

 

holy shit i didn't even see he posted his macros i just saw the protein posts being directed at him...yeah ditch the fat kid or by the time your 20 you'll be a lot bigger that you want to be haha

 

When I was in vegas, I had to use all of my willpower to avoid going to the heart attack grill