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Protein amount for bulking
Posted on 7/13/17 at 8:45 pm
Posted on 7/13/17 at 8:45 pm
What say you for optimal protein intake for a bulk?
I've heard anywhere from .75 gram/lb to 2 gram/lb.
I'm 160lbs trying to get to 175 and currently doing 190-200/grams per day. Do you think I need to up the amount?
FYI bulking on 3200 total calories per day so that's 23-25% of total macros from protein
I've heard anywhere from .75 gram/lb to 2 gram/lb.
I'm 160lbs trying to get to 175 and currently doing 190-200/grams per day. Do you think I need to up the amount?
FYI bulking on 3200 total calories per day so that's 23-25% of total macros from protein
4
Posted on 7/13/17 at 9:03 pm to dallastiger55
I would stick with where you are at. Give it 6-8 weeks and see if you are getting the results you want.
If you feel like it is mostly fat, then back off the carbs.
If you feel like it is mostly fat, then back off the carbs.
Posted on 7/13/17 at 9:25 pm to dallastiger55
You are going to have to track closely and monitor waist and bf% to figure out what works best for you. In my expierence, the higher the better.
Posted on 7/13/17 at 9:50 pm to lsu777
What is higher for you? Also, can you get too high?
Posted on 7/13/17 at 10:30 pm to dallastiger55
I'd say around the 1g per lb is a good start and get a calorie range and adjust carbs and fat from there.
Posted on 7/14/17 at 8:54 am to dallastiger55
I started bulking on Sunday and while I have my macro set at 288g I have been going over that, into the 350g range
Waist size has stayed put at 31 although it's clear I am adding some fat to other areas like my face.
Waist size has stayed put at 31 although it's clear I am adding some fat to other areas like my face.
Posted on 7/14/17 at 9:08 am to dallastiger55
Why because I find the muscle to fat gain ratio to be best in the 2g per lbs area and also because when digesting protein you use up to 40% of the calories just processing the food.
Posted on 7/14/17 at 12:03 pm to lsu777
Ok thanks. I will up mine as well
Posted on 7/14/17 at 7:05 pm to dallastiger55
Only up if you stall or are gaining more fat than muscle. Leave yourself room to adjust.
Think of protein as a drug. If you start with the highest dose and your body adjust to that, where do you go from there? Leave yourself room to grow by starting with the smallest amount you need to grow efficiently which is about .08g per lbs of lean mass up to about 1g per lbs of bodyweight. As you plateau up the protein %. If you find yourself not recoverying sufficiently than up the protein etc.
Hope this makes sense.
Think of protein as a drug. If you start with the highest dose and your body adjust to that, where do you go from there? Leave yourself room to grow by starting with the smallest amount you need to grow efficiently which is about .08g per lbs of lean mass up to about 1g per lbs of bodyweight. As you plateau up the protein %. If you find yourself not recoverying sufficiently than up the protein etc.
Hope this makes sense.
Posted on 7/15/17 at 11:24 am to lsu777
Yes it does. Like I've mentioned before. Started bulking august 1 2016 at 145 and currently at 163. BF has gone up 4% in 11 months so I have 12 lbs to go
Waist is still the same and pants still fit except in legs and butt.
Waist is still the same and pants still fit except in legs and butt.
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