+ 6 High Protein
I am posting this as a lot of people ask me what I do or advise as far as protein use and intake. I take 1.5 grams of protein per gram of bodyweight and up to 2 grams when I am really trying to get some mass. I think this amount of protein works best for me and likely for most serious users who are on gear. If not on gear doubt your body could utilize all this protein thats for sure. I find it very difficult to eat this much protein throughout the day as I suspect most people reading this do so I use shakes as well. I have recently been reading that maybe egg protein is better than other forms I have been taking so I am about to start eating a lot more scrambled eggs every day and see how that goes. For those who do not get this much protein everyday and on gear I worry your cheating yourself and not getting the results you should as protein intake is everything! You can NOT build muscle without it and sure as hell not as much as you could without this much in my opinion. Anyway look forward to hearing other peoples thoughts and routines. Thanks!
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I used to consume 2 grams of protein per kilogram of body weight, but eventually my kidneys started hurting from that amount, so I reduced my protein intake to 1.5 grams, which is a comfortable amount for me. Getting that much protein was never a problem since I enjoy protein-rich foods — it’s much harder for me to get enough healthy carbs. In any case, when I tried lowering my protein intake to 1 gram per kilogram, I didn’t notice any difference in muscle progress.
I use a product called muscle egg. 26g protein per 8oz and it’s real food (egg whites). I take that in twice a day and add a whole egg to each serving. It is a game changer for sure.
ok cool I will try the muscle egg for sure thanks!
My understanding is you don't need upwards of 2g/lb unless you're cutting. The extra protein will help you retain the muscle you have. 1-1.25/lb is fine for adding size.
Just tell them to read this: https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-...
2g of protein per kg of BW is more than enough.
anvilI posted this a while ago. The links for the study are included. Often I will consume 90 grams of protein in a meal.
https://www.eroids.com/forums/training-nutrition-diet/supplements/protein-0
It depends on when you are consuming. I think the big absorption windows are in the morning and obviously post workout. I’ll “try” to consume 75-90g during those periods if I’m prepped… that’s only 12oz of chicken/beef and 200g of rice. The rest you are probably better off taking in roughly 40-60g in a meal.
anvilAbsolutely timing plays a key role. I have to fit stuff in because of my work schedule and timing. But what you outlined here is the basic layout for sure. I try never to miss my set macros, so if its the last meal and I need 90 grams I am gonna get them in. The study I linked here, shows that it all will be used at some point, it does not get oxidized as previously believed.
I do the same thing lol... the old saying don't eat before bedtime is a myth too... you burn calories in your sleep.
Yeah Bollocks to that - I'm not going to bed hungry!!!!
I wake up hungrier in the morning when I eat a high protein snack prior to shutting down for the night.
Gotta remember that when on cycle you have anabolic steroids continually working in you through the night - they never stop wanting food, its not like a normal body clock that kinda slows down when you go to sleep. I am the same mate, go to bed satisfied and wake up feeling great and hungry normally 5 hours later again LOL I find that if for some reason you go to bed not fully fed then what happens is the build up of stomach acid becomes greater than normal and ends up taking you past the point of feeling hungry because you now feel sickly with all the acid in there - even though your body is actually hungry! Your stomach is no longer lined and stable and is now unsettled. Trenbolone is an absolute bitch for doing that. If I sleep solidly on that for 8 hours without feeding during the middle of the night then I would wake up so full of acid and feel so ill I couldn't eat for an hour after getting up. If I fed every 4 hours though and waited no longer than 6 I was fine. If you go to bed after a Whey shake or drinking EAA's then you will normally wake up starving with low blood sugar due to the insulin release they both cause during your sleep, knocking your glucose levels right down.
anvilYes sir.
There have also been studies done based on general protein consumption and the resulting IGF-1 levels of the participants - those who consumed a higher protein diet had much higher average IGF-1 levels than those who eat less protein per lb of bodyweight.
anvilYes sir, I see no downside.
I think sometimes we get hyper focused on protein intake to the exclusion of other aspects of the lifestyle, but if you’re trying to size up, it does take effort, especially on the juice, to get as much as your body can use. Only about 10% makes it to muscle skeletal synthesis (~50% vital organ maintenance & ~ 40% to brain function & basic metabolic processes), but I wonder if there is an upper limit to what those other systems utilize. Maybe after consuming a particular quantity of protein, more can be partitioned for skeletal muscle?
I eat 7-10 complete mouth fulls of chicken per day, one or two protein shakes, and drink egg whites here and there. Idk how much protein that is, but I’m always full
yeah sometimes just going with how you feel can work!
I approve of this method
Lol, I’m pretty sure I have it down to a science
Agree with your forum! And good carbs to spare protein and fill out the mass. Just beware that high intake to keep hydration up as protein breaks down to ammonia and keep it flushing out. If i hit 400g a day i sweat and it reeks like ammonia----not good.
400 grams is alot of protein man. I can imagine ammonia, dirt and sweat smells like garbage on a hot summer 100 degree day! U know that smell lol.
For those that don't know ammonia reeks for miles!
A wonder if high protein affects kidneys. Can't remember that study
It puts a fair amount of stress on kidney function, for sure - but it seems most metadata suggests that if you have healthy kidney & liver function, the stress is minimal. Those with compromised function can have serious issues, as we’ve seen with many pro body builders and even amateur athletes occasionally.
There is a study showing protein is bad for kidneys BUT it was performed on patients that already were in kidney failure or had severe kidney damage, but their kidneys did in fact get worse on high protein diets(I don’t remember how high) so do with that why you will. I personally think your fine if you have normal kidney function but at the same time idk if you really need to be going last 300 grams anyways
Really? Dang but I shouldn't be surprised. I figured if you already have kidney issues then consuming high protein only adds to those issues. But like I told jockstrap below, I can't imagine eating anything close to 400 or 500 grams of protein. But ya know I wonder how many pro bodybuilders or even amateurs have kidney issues due to consuming high amounts of protein in that 500gram range, especially when taking an anabolic that is metabolized by the kidneys, just saying. @Jockstrap @Rosschestzip
Also at 4-500 I think your gunna have other issues then just the kidneys. Like is it from red meat? If so then there’s other issues like cholesterol, cancers, inflammation, heart disease, plus whatever chemicals there putting into it. They don’t expect people to eat 5 pounds of it a day. Same with chicken and fish. You’d get mercury poisoning if you ate a few hundred grams of protein worth of fish. And all the horrible issues you’d get from eating Lots of processed meats. I think all of those things would be a bigger concern than protein and the kidneys
Yes. Many bodybuilders on dialysis from pushing much higher than 400g. Not to say 400 is safe but if youre reeking of ammonia then drop by 50g and stay hydrated. For me the 50g drop and no more house cleaner sweat. I follow a top 5 ifbb bodybuilder and he has issues from doing the old fad of 500plus.
I couldn't imagine 400 grams, let alone 500!
My kidneys hurt thinking about that. Common sense should tell those guys that much protein has to have some negative affect on kidneys. I mean that ammonia smell should be an easy hint. I smelled a few ammonia sticks before a competition lift. Horrible!
As far as protein the most I've consumed was and is 1 gram of protein per pound of bodyweight and alot of times I've gone .7 grams per pound of bodyweight, just depends. Either way has worked out for me as long as my carbs are sufficient enough to support growth. My metabolism has always been a bit fast so gotta get in that fuel or else.
I like to keep my protein around 300g year round then adjust carbs and fats around the goal which always seems to work well for me
anvil300g per day also
I find 300 is a nice sweet spot year round not to much not to little then just adjust the fats and carbs around it depending on the goal
anvilExactly my guy. I do add a little while cutting but mostly because I am scared LOL
AK80Carbohydrates for size.... I do get my protein in though. 6 scrambled eggs every day! 2 packet of Kodiak oatmeal. Shakes help out too like RedCon1's MRE or NutraBio Whey Protein Isolate, although I prefer salmon patties or ground bison if possible. I bounce around 220 - 240 body weight and typically get roughly 300 grams in.
That’s ALOT man, but I will say under 1gram and your definitely leaving gains on the table. I went from .7ish to 1.2ish and I think there was a noticeable difference. But for me to get over 1.2 It would have to be one of my main goals at the time and be focused on it all day, or use more powders.
Speaking of powders, whats everyone’s thoughts on using protein powders to get over that 1gram line? Like if a quarter of your daily protein is already from powder and you can’t eat enough to get more than 200 grams a day(50 is powder) how would you feel about adding another 50 grams protein from powder, so 250 for the day and 100 of it is from powder?
i do two shakes a day for 60 grams of my intake. I dont like doing that but just to hard for me otherwise so far. But I am going to switch up asap to the eggs asap.
Ya I might start doing egg whites, still easy to get down but it’s real food
anvilSame here, I am like 120 grams from shakes but I really have no choice.
I wouldn't see a problem with that honestly. To me this would make it a bit easier. I've done something similar to that. I stay at that 1 gram per pound line though.
yeah 1 gram per pound I think and your safe and getting shit done without killing yourself.
Exactly