Protein Intake, an article by 3J

[Roush]

^^ see man you don't need gear quite yet,, just more protein

 

[Bigboss12]

Very informative and I enjoyed reading it. Thank you so much

 

[mvg17]

^^ see man you don't need gear quite yet,, just more protein

yeah might aswell give this a try first

 

[mvg17]

i would at the least run it at 200... and higher predicated on your carb intake and fat intake..

3J what would you recommendation for the other 2, carb and fat percentage breakdown?

 

[3J]

i'd start you at 3000 calories and work you up to 4000 calories about 300 calories a week (stopping when youre gaining a natural 2lbs a week, upping as needed when you start to stall)

i would personally put your protein at about 230-250g.. carbs no less then 300g.. and fats no less than 70grams

 

[oldmusclemike]

3j, great article for the layman and beginner in nutrition. I for one don't know much in this area.

I like your post due to the fact that it makes quite complicated subject and simplifies the answer that tells us that there isn't just one way fits all. AS you tell us we need to know our output to get to know what e need to input. But the generalization you show us is a needed understanding for all of us. There is no bro-science that works for us if we want to gain that LMM.

I wish I was younger given all the medical/ nutritional science that is now out there at my finger tips and people like you that can help the amateur and hobbyist BB'er.
With my age at 63 ailments are coming out of the woodwork/ my bones... lol. So I am limited.

I hope these young guys look at some of amateurs and see what the serious one's achieved and the understanding of what we/me could of done given the training and guidance from people like you.
In my days, only the pro's have some access and not even the new knowledge.
Thanks for this article.

 

[gunther1986]

Easy to read, very informative. That's my coach!

Hey 3J, on the same token,

There's a lot of discussion around how many grams of protein our bodies can absorb per meal. (I've heard a lot of the 40g per meal - which seems kinda ridiculous if you imagine a 250lbs dude trying to limit his protein consumption to 40g per meal...) Do you have a set number for that or is it all bull?

 

[3J]

Easy to read, very informative. That's my coach!

Hey 3J, on the same token,

There's a lot of discussion around how many grams of protein our bodies can absorb per meal. (I've heard a lot of the 40g per meal - which seems kinda ridiculous if you imagine a 250lbs dude trying to limit his protein consumption to 40g per meal...) Do you have a set number for that or is it all bull?

yes there is some debate about this matter...

i take myself out of that equation... i look at the total protein needed.. and divde it by the number of meals.. spreading it out equally throughout the day while keeping macro timing in mind..

so if youre eating 300g protein a day and you know youre going to eat 6 meals, then you should aim for 50g protein per meal.. if youre eating 250.. adjust as needed..

what are we really looking for?? AA levels of course.. you want to consistently give your body the building blocks of muscle repair..

so think about the macro timing that comes with that.. think about digestive time..

whats the most bioavailable and fastest digesting whole foods you can have?? anyone??

EGGS..



whats one of the slowest digesting whole foods??

BEEF..

do you think its smart to have beef for breakfast when your body has just gone through a fasting period??

or do you think eggs before bed is a good idea?? since it digests so fast and you are about to go to sleep for 6-8 hours??

plan accordingly is what im saying...

fast acting protein in the morning.. remember that fats will affect rate of absorption too

mid acting protein in the afternoon.. chicken, turkey, fish.. remember that fats will affect rate of absorption too

very slow acting protein before bed..

 

[mvg17]

i'd start you at 3000 calories and work you up to 4000 calories about 300 calories a week (stopping when youre gaining a natural 2lbs a week, upping as needed when you start to stall)

i would personally put your protein at about 230-250g.. carbs no less then 300g.. and fats no less than 70grams

wouldnt 2lbs per week result in a lot of extra fat gain?

 

[3J]

There are a number of things to consider with the question.. The minimum gain is 1lb..the maximum is 2... If you want a leaner bulk aim for 1...