Protien Intake ????

[galaxy xr8]

This has been a very interesting topic for me off late, as I am fine tunning my diet and my training, I have heard many a stories and examples on what people say you should and should not consume, and the protien intake is one such example, when I 1st started I was told this is the building block's off muscle, if you want to get strong and see result's, focus on your protien intake, to which I did, I read and asked many question's to which it became apparant to me that everybody thrived on the stuff, and so did I, I was told to consume around 1.5+ gram's per kilo off body weight, to which I did, but I started to noticed that I was putting on size and gainning strength but I also noticed I was also putting on some weight that I really didn't want, (FAT) and I was frequently visiting the tiolet throughout the night, so I did a bit off study and found that consuming to much protien is not good as it is stored as fat and placcing extra strain on the kidney's, so I have now lowered my intake to around 1 to 1.25gram's per kilo, which for me is around 135grams a day, at one stage there I was over 200grams a day, I have foccused more on my carb(complex) intake and increassing that as I want an energy source to fuel my daily need's, and I believe this is far more important than protien at this stage, but I'm interested in other people's thought's about how much protien you should consume throughout the day, people that are into strength/weight training, and what you roughly consume throughout the day????,
At the momment I am eating,
300-350 carb's a day, (mainly Complex carb's),
135 gram's off protien,
my fat intake is extreamly low, anywhere from 50-80 gram's a day,
Sat fat 15-25 gram's,
and around 2000 calaories a day, which I want to get up to around 3000, but it is hard to eat more in a day,
Does anybody else work out their daily intake????.

[Windsor220]

Well I dont count what I eat during the day, but when I was training to put on size I found the best gains was when I was eating a lot of protein. I didnt experience any fat gain. Creatine made me use the toilet a lot not the food.

Over 200 gms protien seems like a fair bit. I suppose it depends on your weight.

[asusdragon]

interesting, i just recently join the local Gym to shape up (ie lose some of my gut maybe get my 6pack back) but to also gain abit on my top half mainly arms. I have been thinking bout get the protein powder or whatever you get from the health food shop but hadnt look into it much yet, so i am keen to see anyone else expenices. got an hour with a personal trainer on tuesay night so might talk to him too.
there is one better thing i think then taking these protien things that is eat more red meat mm steak cant say not to a nice medium rare

[Powdered Toast Man]

Originally Posted by asusdragon

interesting, i just recently join the local Gym to shape up (ie lose some of my gut maybe get my 6pack back) but to also gain abit on my top half mainly arms. I have been thinking bout get the protein powder or whatever you get from the health food shop but hadnt look into it much yet, so i am keen to see anyone else expenices. got an hour with a personal trainer on tuesay night so might talk to him too.
there is one better thing i think then taking these protien things that is eat more red meat mm steak cant say not to a nice medium rare

Protein powders are an easy low fat (no fat in most cases) way of getting the extra protein into your diet. You can definietly get the extra protein from eating other high protein sources (meat, fish, eggs, dairy) but you also get the extra fat that normally accompanies them, as well as actually having to cook them and fit them in your stomach lol.

The protein powder you choose will depend on what gains your after, your body type, and how much money is in your pocket. Some powders are designed for extremely quick absorption post workout (usually a whey isolate), some are slow absorption (whey concentrate) and some are a combination (whey isolate and concentrate, plus sometimes egg protein as well). By the way, whey comes from milk and is a very good type of protein biologically speaking. Egg is even better. There is also soy protein, but it's not as high a grade as whey.

Then there are the lean muscle builders vs the mass or weight gainers. The lean ones dont have carbs added, the weight gainers do have added carbs and are more angled towards the hard gainer (skinny, find it hard to build muscle because their metabilism is too fast)

The quick absorption is the most expensive with the concentrate being the cheapest. Have a good read of the labels on the containers as they will tell you how much protein, carbs and other goodies you get per serve and how big the serve is.

[blackers10]

number 2s are the excess vitamins and minerals and the dead cells from your insides
and carrot and corn LOL because theres always carrot and corn in there LOL

protein is fibre i beleive.. which is probably why you go more often

if you head over to www.bodybuildingdungeon.com theres a fair few guys on there that know their stuff.. 1 of them is Layne Norton who is a natural bodybuilder who is actually going thru uni (or what ever they call it over in america) specialising in protien etc etc
have a read of some of his articles (probably find them via google)
should give you some insight into what you might be more after

what kind of protien powder are you using???
a regular type or an isolate type??
from what i was reading the isolate items are more pure and have even less carbs etc??

might be food for thought

good luck

[galaxy xr8]

Originally Posted by blackers10

number 2s are the excess vitamins and minerals and the dead cells from your insides
and carrot and corn LOL because theres always carrot and corn in there LOL

protein is fibre i beleive.. which is probably why you go more often

if you head over to www.bodybuildingdungeon.com theres a fair few guys on there that know their stuff.. 1 of them is Layne Norton who is a natural bodybuilder who is actually going thru uni (or what ever they call it over in america) specialising in protien etc etc
have a read of some of his articles (probably find them via google)
should give you some insight into what you might be more after

what kind of protien powder are you using???
a regular type or an isolate type??
from what i was reading the isolate items are more pure and have even less carbs etc??

might be food for thought

good luck

Thanks mate I will have a read off that site,

[F6BF]

Originally Posted by galaxy xr8

At the momment I am eating,
300-350 carb's a day, (mainly Complex carb's),
135 gram's off protien,
my fat intake is extreamly low, anywhere from 50-80 gram's a day,
Sat fat 15-25 gram's,
and around 2000 calaories a day, which I want to get up to around 3000, but it is hard to eat more in a day,
Does anybody else work out their daily intake????.

Carbs turn to fat not protein
If u want to stay lean and pack on muscle 1 gram of carbs per kilo body weight and 2 grams of protein per kilo body weight
Example: if u weigh 90 kilos, daily income of carbs 90 grams and 180 grams of protein a day
If there was no carbs in our diet we would all be walking around with a 6 pack

[GasoLane]

Originally Posted by galaxy xr8

Does anybody else work out their daily intake????.

Yep, dont eat Maccas more than 6 days a week

[blackers10]

it really depends if your bulking or cutting as to what calorie/fat intake you want
bulking you will lose definition but lets your muscles rebuild due to the extra fuel it can use

if your getting fatter i wouldnt add MORE calories untill your a hulking mass monster LOL

[vanman_75]

was on protein now just going the creatine route less weight gain , going for shape not size as 6/4 110 already

[Noofa]

Protien = Growth and Repair (8 kj/g?)

Carbs (simple or complex) = sugar (simple jellybeans complex potato) low GI = Complex high GI = simple (16kj/g)

Fat = fat = fat. (32kj/g)

basicaly, simple carbs are broken down and used for energy first, once these are depleted complex carbs are used. Unused carbs are switched to fat. Fat is now used, slower to break down, but contains more energy, then stored fats are used, slower, but still like a 98 octane. In vary rare cases the high level athlete will run out of fats and carbs and use protines, this is the last step before it starts to eat itself. Protine is not stored as fat.

basically protine is the yellow in your Pee.

anyways eat as much protine as you like, it will just make your pee yellow. no worries.
Your choice of carbs and fats, now thats where you have to think a bit.

please correct me if im worng qualified nutritionists.

[blackers10]

http://www.bioflexnutrition.com/ that site is reasonably priced powders and is australian

[asusdragon]

cheers powdered toast man, might head down to the shop/health food shop early next week, see whats avail,
i know my metabilism is quite fast but starting to slow down now as i am starting to get a nice stomach (though could be the food i eat with that one, not really good at that but trying to get better) lol one reason i joined the gym.

[Duke]

Your concern is over you "fat" gain which you attribute to the protein intake.
If you're training correctly, eating correctly, and sleeping correctly - you will increase your size and some of that may be fat - live with it - grown in size and strength for a couple of years at least and then if you feel the need, concentrate on cutting to get the definition.

Too many SKINNY men worry about their abs - My goodness - get some size about you first and forget about the "fat". If you want to control your "fat" gain whilst bulking or building then do some mild cardio 5 times per week. Mild could be half an hours of walking at 6.5kph but of course all this depends on your current weight, body shape, height and overall goals, none of which you've mentioned so therefore the numbers you've provided don't really mean anything.

Eat lean meats, fish, vegetables, eggs as often as you can throughout the day, get protein and fibre at every meal and go pick up real heavy stuff as often as you can.

You won't get fat, you will get big, you will get strong - it's no harder than that really. If you want to be a pro body builder, maybe then start worrying about your numbers a bit more.

Good luck.

[Green X]

yeah i have a 30g Protein Drink after i get back from the gym and that's it, I eat when i am hungry don't count numbers and don't think to hard about what i eat.

as above don't think to hard about it, Just lift the weights correctly and you will see results.

[galaxy xr8]

Originally Posted by Green X

yeah i have a 30g Protein Drink after i get back from the gym and that's it, I eat when i am hungry don't count numbers and don't think to hard about what i eat.

as above don't think to hard about it, Just lift the weights correctly and you will see results.

I'm affriad it is a lot more complicated than that my friend, it is all physic's.

[4Vman]

You will not gain size (muscle) without eating excess calories.. you must get enough protein but you will also need enough carbs too, its an unfortunate situation but if you're serious about gaining extra muscle you need to be prepared to pork up a bit too.
Bodybuilders go through this phase to gain as much muscle and weight as possible, then carefully diet and exercise the body fat away while maintaining a positive nitrogen balance through plenty of lean protien to keep as much gained muscle as possible.
You can't gain lean muscle mass and remain lean.. naturally that is..

[Bossxr8]

You'll need to do cardio to strip away the fat while still adding muscle. Try 3 30 minute sessions a week of either running, swimming, cycling etc.

[galaxy xr8]

Originally Posted by Bossxr8

You'll need to do cardio to strip away the fat while still adding muscle. Try 3 30 minute sessions a week of either running, swimming, cycling etc.

I get more than enough cardio with my work and I am a very active person, I have a high metabolism, to high really, so this is not a problem for me.

[galaxy xr8]

Originally Posted by 4Vman

You will not gain size (muscle) without eating excess calories.. you must get enough protein but you will also need enough carbs too, its an unfortunate situation but if you're serious about gaining extra muscle you need to be prepared to pork up a bit too.
Bodybuilders go through this phase to gain as much muscle and weight as possible, then carefully diet and exercise the body fat away while maintaining a positive nitrogen balance through plenty of lean protien to keep as much gained muscle as possible.
You can't gain lean muscle mass and remain lean.. naturally that is..

Yes and this is what I am now looking into, as when I started I was foccused on Protein and not so much on carb's but now I am the other way around, I have bulked up a lot, as I am 6ft1 and weighed 69kg this time last yr, now I weigh 95kg, at one stage I was 99kg,I had to buy a whole new wardrobe, all by eating and eating throughout the day, I have measured my waist and it is 105cm, so really it is not all bad there, but I am at the stage now where I am happy with my size, all I need to do is fine tune my diet and get a little leaner/definition, but I do believe if you eat to much protien it is converted to and stored as fat and place's to much strain on the kidney's, as other's have said they disagree in this thread, with this thoery but this is what I believe.

[Green X]

What do you mean mate. I'm 23, 6ft3" and 97kg my wast is like 93cm, have been doing Casual gym work on and off for 4 years, Been back into it now for 4 months after 1.5 year's of not setting foot in a gym, Now go 2-3 times a week for 1-1.5 Hrs a session.

3Set's of 10 reps
Bench 75Kg
Biceps curl 20kg on Dumbells, 35kg on Ezybar
Lat Pulls do 13 of the 20 weights
Bar bell Upright row 40kg
Incline bench with dumbbells 24kg a side.
Dumbell alternating front Raise 14Kg a side.
Chest Fly, 10 of 20 weights
Tyrcepts on the rope 11 of 15 weights
chin up's.
+ 350 sit up's a week.
Sure there is a few others in there as well.

Now my lifts aren't that big, but like i say I don't take it too seriously, Like yesterday i had bacon and eggs for breakfast's, went to the gym, came home mowed the lawn had my protein shake , skipped lunch and ate a ester egg instead.

I'd say your motivation is different to mine, all I am saying is you don't need 6 pagers of calculation's to go to a gym and see positive results.

[galaxy xr8]

Originally Posted by Green X

What do you mean mate. I'm 23, 6ft3" and 97kg my wast is like 93cm, have been doing Casual gym work on and off for 4 years, Been back into it now for 4 months after 1.5 year's of not setting foot in a gym, Now go 2-3 times a week for 1-1.5 Hrs a session.

3Set's of 10 reps
Bench 75Kg
Biceps curl 20kg on Dumbells, 35kg on Ezybar
Lat Pulls do 13 of the 20 weights
Bar bell Upright row 40kg
Incline bench with dumbbells 24kg a side.
Dumbell alternating front Raise 14Kg a side.
Chest Fly, 10 of 20 weights
Tyrcepts on the rope 11 of 15 weights
chin up's.
+ 350 sit up's a week.
Sure there is a few others in there as well.

Now my lifts aren't that big, but like i say I don't take it too seriously, Like yesterday i had bacon and eggs for breakfast's, went to the gym, came home mowed the lawn had my protein shake , skipped lunch and ate a ester egg instead.

I'd say your motivation is different to mine, all I am saying is you don't need 6 pagers of calculation's to go to a gym and see positive results.

What I meant is that for a lot off people like me that are born natuarally skinny, it is a lot harder to gain and maintain size and strength, if that is all you do than that is good, but for other's to do the same routine as you would get nowhere and be wasting their time, I have delved into this and eating perodically allmost every day for the past yr, and Like I have said I have gained size and strength, when I 1st started I could only bench 63kg by 1, now I am up to 100kg, and like other body part's my strength has incressed but if I was to stop for a little while and not eat like I have been I would have no doubt that I would loose strength/size, you said as long as you lift the weight's corectly and don't worry about what you eat, you will see result's, well I disagree, yes you need to lift corectly, but the nutritional side is far more important, what you end up and how much you put into your mouth is your success in gainning, I have said it all along, the food is far more important,
And as I have mentioned before, a mate off mine that got me started on all off this, to whom has won many a time's in our national drug free power lifting tiltles, has told me exactly the same, but don't get confussed with body building and strength trainning, as they are different and need to be approched differently???.

[Duke]

I agree Green X, this training thing can be as complicated or as simple as people want to make it.
And experience has shown that the more complicated that people make it, the less likely they are to stick with it long term.
However having said that, the more informed and educated you are with respect to carb cycling and number crunching etc, the more likely you'll be to have an impact on your definition.

Galaxy - you "believe" that eating too much protein will add to your fat level. Well, eating too much of anything will make you fat (obviously) - you need to balance your intake with your expenditure.

You correctly stated that focussing on your carb intake is more important for you right now than your protein intake. You've done a great job getting to 95kg from 70kg, well done! Now comes the hard part hey, getting the definition whilst trying to maintain your muscle mass. It's hard yakka but if you're interested there's a method called the V diet (velocity) that specifically aims to do this and there's a web log of a few fella's who are doing it and you can track their progress and pictures online - check it out and see what you think - http://www.t-nation.com/readPhysClin.do?id=1852678

[galaxy xr8]

Originally Posted by Duke

I agree Green X, this training thing can be as complicated or as simple as people want to make it.
And experience has shown that the more complicated that people make it, the less likely they are to stick with it long term.
However having said that, the more informed and educated you are with respect to carb cycling and number crunching etc, the more likely you'll be to have an impact on your definition.

Galaxy - you "believe" that eating too much protein will add to your fat level. Well, eating too much of anything will make you fat (obviously) - you need to balance your intake with your expenditure.

You correctly stated that focussing on your carb intake is more important for you right now than your protein intake. You've done a great job getting to 95kg from 70kg, well done! Now comes the hard part hey, getting the definition whilst trying to maintain your muscle mass. It's hard yakka but if you're interested there's a method called the V diet (velocity) that specifically aims to do this and there's a web log of a few fella's who are doing it and you can track their progress and pictures online - check it out and see what you think - http://www.t-nation.com/readPhysClin.do?id=1852678

Thank's I will have a look see.

[Geez Louise]

Maybe that's my issue...need more protein or zinc!

[XBROO]

Mate the best way is to train hard I'm 35 and been doing weights for about 12years I'm 6foot 2inches and about 110kg with a 95-97cm waist. I've never used supplements only a good multi-vitamin. There's a book out called the zone it all about balancing you carbs and protein for your body to preform at its best. It refers to eat like a cave man in other words think what they would have ate, no prossess food in them days. But if your reading those muscle mags they always leave out where to stick the needle because that's the only way to get that big. You'll hear alot of athletes refering their in the zone it's about the right balance of food to fuel your body get it and have a read.

[Green X]

yeah fair enough mate, what i meant by not worry about what you eat was, I don't count calories, Protean ect. in my meals, or eat specific foods to go to the gym, Like I will have corn flakes for breakfast at say 8am, and go to the gym at 11am, then have a salad roll for lunch at 1pm,

but It is does make a difference in what you eat, Like i will sometimes come straight home from work and go to the gym and really struggle compared to say a Sunday morning after a good sleep and filling breakfast's were a can smash thou hardly braking a sweat.

I have My protein shake after to help with mussel recovery. yes do have a large body structure also have a slow metabolism. I am not really trying to get any bigger or work the beach body. I do it to reduce injury risk in my work and recreational activity's , spouse the + side is when out and about is the large ***^ Standing at the bar don't get hassled.

[XA Coupsta]

Research something called Ketosis, or Ketogenic Diets.

That will blow your mind about protein/carbs/fat intakes.

It advocates less than 5% of your intake as carbs, the rest is protein and fats (sat and unsat).

Turns your body into a fat burning furnace, all with muscle sparing characteristics. You switch your body's fuel source from carbohydrates, to fat.

Pretty unique diet to be on but I saw results from it - and the food you eat on it is pretty amazing. Didnt feel like a diet to me! And I lost no gains at all from my gym work (both in terms of muscle size, and lifting strength).

Research it if you are game!