Should protein and fat intake be guided by LBM or total bodyweight ?
- 08-02-2011, 02:31 AM
Should protein and fat intake be guided by LBM or total bodyweight ?
while starting Leangains, I'm puzzled about the amount of protein I must consume. Should I go with something like 1X LBM or is it 1X Total bodyweight ?
Similarly for fats - the overload of information out there is staggering. Is 0.4XLBM the optimal macro ... and then fill the rest of the daily calorific requirements with carbs ?
- 08-08-2011, 01:20 PM
For protein intake go for what LBM your trying to aquire. For example if you want to weigh 170lbs shoot for at least 170g protein a day. Don't neglect your healthy fats either. What does your current stats and diet look like?
- 08-08-2011, 01:55 PM
People make leangains more complicated than it really is. 16 hour fast, 8 hour eating, in that 8 hours eat bigger meals that are full of everything you need. Protein, carbs, cals, healthy fats. It's really not that hard. It's whatever works for you, just because somebody on a thread said LeanGains is best if you eat this and that, or that many cals blah blah blah, doesn't mean it's best for you, play with it a little bit until you find what's best FOR YOU.Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
08-08-2011, 02:51 PM
Well for protein I agree with masterflex and would go by your LBM. I disagree with the 1 gram of protein per pound of bodyweight, just because it wasn't enough for me. If it's enough for you then fine, but I go with 1.5 grams per LBM. Trial and error my friend!
08-08-2011, 02:53 PM
important things to remember : higher carbs, lower fat on workout days. lower carb, higher fat on non lifting days.
protein at 1x LBM or 1.25 if you want. most importantly with protein is using MEAT or EGGS i use milk too cause its 80% casein, NOT WHEY SHAKES.
For me, the action IS the juice.
08-08-2011, 06:12 PM
AgreeOriginally Posted by JajaNe20
08-08-2011, 06:19 PM
08-09-2011, 05:42 AM
08-09-2011, 06:53 AM
Shakes are good for desperate moments like when your only choice in a meal is peanut butter sandwiches. Outside of that it doesn't have much use. Nobody who gets to a good size does it with shakes being any big portion of their protein.
The whole "Anabolic window" is mostly a fairy tale. Using BCAA intraworkout or postworkout helps with recovery, but other than that if you are eating solid food meals with 1g or more of protein per pound of bodyweight that's enough unless you are using steroids.
Shakes aren't harmful, but when someone is only getting 60g of protein from solid food, and 120g from shakes, its no surprise they have a hard time growing.
08-09-2011, 09:03 AM
Whole foods all day. I only use my post workout shake if I am in a rush. I love eating 10oz Talapia and 2 cups of white rice post workout. Ever since I started that I notice my physique to be more harderOriginally Posted by EasyEJL
08-09-2011, 10:06 AM
08-09-2011, 10:08 AM
08-09-2011, 10:09 AM
Or your just being egocentric..
08-09-2011, 10:11 AM
08-09-2011, 10:16 AM
Okay, real medical research has shown someone who has a higher amount of LBM than the average person, trains 5 times per week at 1.5 hours each session with an intensity level of a constant 16 RPE? The research has shown that in this case (being natural) that anything over 190 grams of protein (considering my LBM) would be wasted? No, re-look your research my friend, I am currently working on 2 research trials as we speak. Research is used as a general concensus, individuality makes the difference!
08-09-2011, 10:25 AM
1.4-1.6g/kg maintains, in athletes. But sure, you can very well have some malabsorption issues personally.
08-09-2011, 10:27 AM
Haha, okay man. Nothing left to say, just chuckles
08-09-2011, 10:49 AM
08-09-2011, 12:25 PM
Same here but it's a touchy subject because every1's body reacts differently. It's all about trial and error. I personally look up to Rich Gaspari and have learned from what I read about him to record your intake and than pretty much make changes throughout the months. You are the scientist and your body is the experimentOriginally Posted by RawStrength
08-09-2011, 12:27 PM
08-09-2011, 01:16 PM
BINGO. Wasn't that what I said the whole time? Haha omg hilarious
08-09-2011, 01:21 PM
08-09-2011, 01:32 PM
@EasyEJL - thanks for the research references, they really helped.
However, a relevant question : in case of any training program (say leangains), where one is consuming more calories than maintenance... going by what you guys discussed above, I would assign a max protein intake based on 1X LBM. In that case, where would the other calories be assigned - fats or carbs ?
Or would you say that one should eat protein regardless, just to avoid consuming huge amounts of carbs ?
08-09-2011, 01:49 PM
08-09-2011, 01:50 PM
You need to eat protein regardless. Protein, Carbs and Fats are all energy sources but protein is what builds muscle period!Originally Posted by sandys
08-09-2011, 01:59 PM
08-09-2011, 02:03 PM
08-09-2011, 02:07 PM
So before we knew the earth was round it was intact square? Or when it was believed that the earth was the center of our universe, since there was nothing to disprove it then it was correct?
Point is just because there isn't a study to support a idea, it doesn't discredit or invalidate the idea. He is absolutely correct in saying you have to experiment and find out for yourself. Making a statement suggesting there is some "one size fits all" rule to a macro amount consumed is ridiculous
08-09-2011, 02:17 PM
So far every of a number of studies has come up with similar to identical results. Outside of an idividual medical condition with malabsorption, there isn't any justification for an individual variance of requirements being 50% higher. There's a whole branch of science on probably and statistics. Studies include the standard deviation, and have to meet a certain critieria for something observed being statistically significant.
Making statements of macro ratios being "necessary to gain" with no scientific documentation is ridiculous.
08-09-2011, 02:57 PM
Blah, blah, blah. There is no perfect study, and there are also many limitations that lead to farse information. You can blab on all you want I told you I know "research" I am currently involved with two different Principal Investigators on two different studies. We talk about what results may and may not mean. LOL! Loooong story short, have fun staying small
Similar Forum Threads
- By CDB in forum Exercise ScienceReplies: 9Last Post: 12-01-2012, 10:31 AM
- By Montesano813 in forum Nutrition / HealthReplies: 9Last Post: 08-26-2010, 02:34 PM
- By Stallion83 in forum Nutrition / HealthReplies: 18Last Post: 04-10-2009, 04:18 PM
- By East1600Plus in forum Nutrition / HealthReplies: 15Last Post: 12-08-2006, 01:00 PM
- By Nitrox in forum Weight LossReplies: 4Last Post: 05-10-2005, 04:04 PM