Protein Intake - How Much?

[Sperwer]

A couple of interesting articles on the subject, challenging the conventional bro-lore:

The Myth of 1g/lb: Optimal Protein Intake for Bodybuilders | Bayesian Bodybuilding

‘How Much Protein’ by Brad Pilon Book Review | Bayesian Bodybuilding

[VayneZ]

Nice one Sperwer!!! I think I needed to read this. Def gonna try to lower my protein intake some more to see if this will take me to the lean-level I want to be.

Anyone by chance know how much protein you usually get for:
100g Chicken Breast
100g Turkey Breast
100g Salmon
100g Tilapia
100g Grouper

I've read different number on different websites. But I believe 100g is usually around 20g of protein? correct?

And also, 5 egg whites and 1 whole egg should be just about 24g of protein right?

(not trying to highjack this thread, just that after reading this, I gotta get some facts straight to make some changes after my current PCT run)

[BigCLS]

Nice one Sperwer!!! I think I needed to read this. Def gonna try to lower my protein intake some more to see if this will take me to the lean-level I want to be.

Anyone by chance know how much protein you usually get for:
100g Chicken Breast
100g Turkey Breast
100g Salmon
100g Tilapia
100g Grouper

I've read different number on different websites. But I believe 100g is usually around 20g of protein? correct?

And also, 5 egg whites and 1 whole egg should be just about 24g of protein right?

(not trying to highjack this thread, just that after reading this, I gotta get some facts straight to make some changes after my current PCT run)

100g i think is a rough estimate of 20g

Sent from my DROIDX using Tapatalk 2

[Rodja]

Most of those citations are very, very weak in terms of length of study (very little will be observed in small populations and short periods of time) and Oly/PL'ing has only limited crossover to BB'ing in terms of actual training performed.

One thing the author only briefly touched upon and is not something that is minute is overall caloric balance. Many people substitue carb calories for fats/protein calories to control insulin levels. The author makes no mention of what to substitute for these calories and, let's be honest, is going against the grain in order to stand out.

[VayneZ]

Most of those citations are very, very weak in terms of length of study (very little will be observed in small populations and short periods of time) and Oly/PL'ing has only limited crossover to BB'ing in terms of actual training performed.

One thing the author only briefly touched upon and is not something that is minute is overall caloric balance. Many people substitue carb calories for fats/protein calories to control insulin levels. The author makes no mention of what to substitute for these calories and, let's be honest, is going against the grain in order to stand out.

Rodja,

With your knowledge and experience in this, you're saying protein per bodyweight (lbs), should variate depending on whether it's a high carb day, or a low to no carb day, to serve as a substitute for the lack of Carb calories, Did i understand that correct?

If so, what according to your understanding and practice is a good ratio per day for protein intake on a High Carb day in comparison to a no carb day? Both if you are hormone free, and when you are on hormones (Just wondering how more your system can take when you're on a cycle).

Does not have to be exact science, but an estimate

[DJM]

on this subject ill go with bro lore over the posted studies

i dont believe you need 2g+ per pound, but i dont believe less than a gram is effective either

[Rodja]

Rodja,

With your knowledge and experience in this, you're saying protein per bodyweight (lbs), should variate depending on whether it's a high carb day, or a low to no carb day, to serve as a substitute for the lack of Carb calories, Did i understand that correct?

If so, what according to your understanding and practice is a good ratio per day for protein intake on a High Carb day in comparison to a no carb day? Both if you are hormone free, and when you are on hormones (Just wondering how more your system can take when you're on a cycle).

Does not have to be exact science, but an estimate

Bingo.

It's hard to say what the ratio should be as it depends on training load, goal of carb rotation, and, most importantly, fat intake. I don't really believe that ratios should be altered while using AAS only the amounts consumed.

[Sorrow]

I have Pilan's Ebook. Overall its a good composition with enough supporting material to at least think about what he is presenting. Its much better then that blog post IMO. He also spends time basically recalling some of his own stories that I could have done without. If you remove the story portions there's probably only 50% of the book left. Also there's a portion of the book that states what most already know and thats that creatine works. (to sum it up) Overall its an interesting read. They have several other products that are decent reads as well. I would give this one a 6/10 for having solid info in it that IS based off his interpretation of the research. All of his citations and references are listed bellow reprinted directly from the text.

Also About the author I have some experience with him and there "phi life" group and they really aren't a bad group, very positive overall. But they are running a business. They don't really bash bodybuilding or "bro science" but they do spend a great deal of time say 90% trying to speak out against the current stereotypes.

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[Rulk]

I like the article posted, only because for me it's suited well. I'm also with dj, and I will still go with brolore and skip the scientific jargon. Somewhere between what science says, what the gym rats say, and your own personal experience, find your own happy medium. Unless your super serious, just go by rule of thumb.

[Sorrow]

I like the article posted, only because for me it's suited well. I'm also with dj, and I will still go with brolore and skip the scientific jargon. Somewhere between what science says, what the gym rats say, and your own personal experience, find your own happy medium. Unless your super serious, just go by rule of thumb.

I have to agree. While I found it interesting, all of my current diet is based off me looking back at my own logs to see what had the effect I'm looking for at the time.