How much protein do you need to build muscle mass?

movdqa

Talk Tennis Guru
I ran into a website that claimed that you need one gram per pound of bodyweight to maintain and build muscle mass. This seems like a lot of protein per day - for those that workout in the gym, do you work to get this much protein daily?
 

Noveson

Hall of Fame
I ran into a website that claimed that you need one gram per pound of bodyweight to maintain and build muscle mass. This seems like a lot of protein per day - for those that workout in the gym, do you work to get this much protein daily?

Yeah I think that's a good baseline. I've read it's more like .85 grams but 1gram/1lb makes it easy. It is a lot of protein, but it's not that hard to get tehre with a good diet. Chicken breast/peanut butter/milk/etc.

Obviously a protein shake a day makes it much easier.
 

mbm0912

Hall of Fame
I ran into a website that claimed that you need one gram per pound of bodyweight to maintain and build muscle mass. This seems like a lot of protein per day - for those that workout in the gym, do you work to get this much protein daily?
This is what I shoot for, obviously it doesn't always happen. I drink 2-3 25 gram shakes most days in between meals. Also, 5g of Creatine daily.
 

movdqa

Talk Tennis Guru
Getting enough protein looks like a lot of work. I'm probably getting about 60-65 percent of what I need by this standard.
 

Noveson

Hall of Fame
It's not too bad. Two scoops of protein in some milk before bed and you're already at 50 something grams. Besides that eggs/peanut butter/chicken breast etc will all get you there very quick. I've always thought getting enough calories to gain, while eating non-**** food is way harder.
 

mbm0912

Hall of Fame
It's not too bad. Two scoops of protein in some milk before bed and you're already at 50 something grams. Besides that eggs/peanut butter/chicken breast etc will all get you there very quick. I've always thought getting enough calories to gain, while eating non-**** food is way harder.


True!!
 

kingcheetah

Hall of Fame
It's not too bad. Two scoops of protein in some milk before bed and you're already at 50 something grams. Besides that eggs/peanut butter/chicken breast etc will all get you there very quick. I've always thought getting enough calories to gain, while eating non-**** food is way harder.
That's where foods with protein and healthy fats can come into play, ie peanuts, although then you run into the issue of feeling full all the time without that many calories.
 

Aretium

Hall of Fame
I have read that the protein per kg is incorrect as the body discards/uses protein after a certain amount.
 

Noveson

Hall of Fame
When building muscle, protein is rarely if ever the bottleneck or limiting variable.

I'm sure there a quite a few people out there not hitting the .8g/lb lower limit to put on muscle. Most of those people would hit that number if they were hitting the calorie number though. So in that way I agree with you
 

Noveson

Hall of Fame
I have read that the protein per kg is incorrect as the body discards/uses protein after a certain amount.

How would that make it incorrect? You're not going to be eating so much protein as to cause harm, so you might as well overshoot rather tthan undershoot. The Academy of Nutrition and Dietetics has the lower limit at .82g/lb of bodyweight. SO not too far off.
 

r2473

G.O.A.T.
I'm sure there a quite a few people out there not hitting the .8g/lb lower limit to put on muscle. Most of those people would hit that number if they were hitting the calorie number though. So in that way I agree with you
Something like that :rolleyes:
 
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AHJS

Professional
Yeah I would recommend at least one gram per pound of body weight, if not more. It really is not very hard to achieve at a lighter weight, but gets harder as you get bigger. If you focus on it, it is easily attainable, even without supps.
 

movdqa

Talk Tennis Guru
I think that I was eating too few calories last week. I amped up the vegetables and my caloric intake was from 1,200 to 2,000 last week with 1,500 as around the average. Also ran 35 miles and played three hours of tennis. I ate more yesterday and feel a lot better this morning. What was noticeable was that I had trouble lifting my usual weight levels on Sunday and Monday.
 

mbm0912

Hall of Fame
I think that I was eating too few calories last week. I amped up the vegetables and my caloric intake was from 1,200 to 2,000 last week with 1,500 as around the average. Also ran 35 miles and played three hours of tennis. I ate more yesterday and feel a lot better this morning. What was noticeable was that I had trouble lifting my usual weight levels on Sunday and Monday.
If you're trying to gain, kill the cardio, or at least limit it. Also, you're not eating enough if that's your caloric range. That's not even the minimum recommended for a sedentary man.
 

movdqa

Talk Tennis Guru
Tough week at work and home last week.

I'm not really aggressively trying to gain - just adding strength slowly.

The thing about running is that I enjoy it. Probably more than tennis.

I bought a bunch of food to leave in the office so I can get some more calories when I'm working long days.
 

Noveson

Hall of Fame
I think that I was eating too few calories last week. I amped up the vegetables and my caloric intake was from 1,200 to 2,000 last week with 1,500 as around the average. Also ran 35 miles and played three hours of tennis. I ate more yesterday and feel a lot better this morning. What was noticeable was that I had trouble lifting my usual weight levels on Sunday and Monday.

Assuming you're a guy you're not going to put on any muscle at all eating that many calories. Not even close. Your lifts might go up to begin with(beginner gains) but you won't make any real headway.
 

r2473

G.O.A.T.
lmao care to enlighten me? You seem to be much more informed than all the research I can find.
Na. Discussing "huge muscles" for guys is like discussing beauty secrets for women. They talk about mascara, hair, and dresses. We talk about protein and optimal Time Under Tension for maximum muscle growth.

I'll buy you a copy of Muscle and Fitness and a trough of protein powder instead. Is whey or casein more beneficial in your opinion?
 

Noveson

Hall of Fame
Na. Discussing "huge muscles" for guys is like discussing beauty secrets for women. They talk about mascara, hair, and dresses. We talk about protein and optimal Time Under Tension for maximum muscle growth.

I'll buy you a copy of Muscle and Fitness and a trough of protein powder instead. Is whey or casein more beneficial in your opinion?

Don't see any reason not to have both. I drink a ton of milk, and take whey protein. So I get both. I'm definitely not very educated on that subject though. I just keep it simple.

Eat enough calories of non **** food > Get enough protein > add weight/volume
 

mbm0912

Hall of Fame
Tough week at work and home last week.

I'm not really aggressively trying to gain - just adding strength slowly.

The thing about running is that I enjoy it. Probably more than tennis.

I bought a bunch of food to leave in the office so I can get some more calories when I'm working long days.
I keep peanut butter, oatmeal, and tuna in my office at all times :) I really like almonds and chocolate to snack on too. I hope this week is better for you!
 

movdqa

Talk Tennis Guru
I keep peanut butter, oatmeal, and tuna in my office at all times :) I really like almonds and chocolate to snack on too. I hope this week is better for you!

I bought six cans of tuna fish and a can opener. The can opener was more than the fish. I have a big container of oatmeal as well but I can only eat so much of that per day. I've been getting up several hours before my wife does to workout early in the morning so I'm going before she can make stuff for me to take to the office. I've been just grabbing lots of frozen veggies in glass containers. Taste is fine but it doesn't have a lot of calories.

Work is tough again this week but at least I have some calories handy. I really don't like to eat in our cafeteria.
 

Noveson

Hall of Fame
I bought six cans of tuna fish and a can opener. The can opener was more than the fish. I have a big container of oatmeal as well but I can only eat so much of that per day. I've been getting up several hours before my wife does to workout early in the morning so I'm going before she can make stuff for me to take to the office. I've been just grabbing lots of frozen veggies in glass containers. Taste is fine but it doesn't have a lot of calories.

Work is tough again this week but at least I have some calories handy. I really don't like to eat in our cafeteria.

btw would recommend MyProtein Impact Whey for protein. Always see it rated very highly by value and quality at those independent testing sites(like labdoor). It's what I use and you can get really good deals on it
 

Mongolmike

Hall of Fame
Simple stuff to by a bunch of and leave at work for help with protein intake:

Almost any jar of nuts- almonds, pistachios, cashews, etc. Throw it in a drawer for when you need it.

Buy some ready to drink (already mixed) protein drinks. Walmart has Atkins drinks with 160 cal and 15g prot. There are RTDs with 20, 30, or more grams of protein at every health store. I use these all the time if I'm gonna be out and don't want to hassle with a shaker cup and powder.

If you want to mix your own, get a good shaker cup, and then fill a plastic container with your protein mix and an extra scooper. When you are ready to drink, throw a couple scoops in the shaker, add water, drink, then rinse out the shaker for the next time.

Buy a jar of peanut butter (a size you can stash at work easily), and throw some saltine crackers in a zip bag. I broke off a plastic knife so it can fit into the pb jar when I close the lid. If you don't like saltines, try rice cracker/cake things. 35 calories and a little more filling, and they handle a big glob of peanut butter really well!

Buy a handful of protein bars and throw them in a work drawer, or in my case, a snack drawer!

Those are just quick snack, easy for a work environment for extra protein ideas. Very easy and doable.
 

movdqa

Talk Tennis Guru
I will likely just see what I can find at the local Trader Joes or Costco. We're going to one or both tonight as we didn't get in our weekly grocery shopping this past weekend.
 

movdqa

Talk Tennis Guru
I've used Designer Whey in the past. One of the problems with convenient food in the office is that I can wind up grazing on it all day. I prefer to bring things that require some preparation like oatmeal, frozen vegetables, etc. so that I have to bring it to the kitchen and zap it. I can wolf down nuts pretty easily. Peanut butter is a little harder. Food can be too convenient.

I like chili as well and I sometimes bring that .

I used to use protein bars but they usually contain a lot of sugar which I'm trying to avoid.
 

shindemac

Hall of Fame
I've used Designer Whey in the past. One of the problems with convenient food in the office is that I can wind up grazing on it all day. I prefer to bring things that require some preparation like oatmeal, frozen vegetables, etc. so that I have to bring it to the kitchen and zap it. I can wolf down nuts pretty easily. Peanut butter is a little harder. Food can be too convenient.

I like chili as well and I sometimes bring that .

I used to use protein bars but they usually contain a lot of sugar which I'm trying to avoid.

Chili is good source of protein. Oatmeal and nuts too plus easy to make.
 

shindemac

Hall of Fame
Don't see any reason not to have both. I drink a ton of milk, and take whey protein. So I get both. I'm definitely not very educated on that subject though. I just keep it simple.

Eat enough calories of non **** food > Get enough protein > add weight/volume

Yes, it's best to keep it simple. Most youtube experts make shakes or food prep for the week. Food is barely appetizing compared to the cooking channels.
 

shindemac

Hall of Fame
I think that I was eating too few calories last week. I amped up the vegetables and my caloric intake was from 1,200 to 2,000 last week with 1,500 as around the average. Also ran 35 miles and played three hours of tennis. I ate more yesterday and feel a lot better this morning. What was noticeable was that I had trouble lifting my usual weight levels on Sunday and Monday.

I would recommend cardio, at least 2x per week. I know lifters don't do any, but there are many health benefits. Just eat more.
 

shindemac

Hall of Fame
It's not too bad. Two scoops of protein in some milk before bed and you're already at 50 something grams. Besides that eggs/peanut butter/chicken breast etc will all get you there very quick. I've always thought getting enough calories to gain, while eating non-**** food is way harder.

I agree. For bigger guys, you're gonna need 2 scoops of protein. Drink 2 shakes a day, and that's nearly 100g of protein. That's what some of my lifting buds do. Plus a Chipotle burrito with double meat for lunch, and half a roast chicken for dinner. Huge bowl of oatmeal for breakfast.
 

Ash_Smith

Legend
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Big_Dangerous

Talk Tennis Guru
That's where foods with protein and healthy fats can come into play, ie peanuts, although then you run into the issue of feeling full all the time without that many calories.

Nuts never make me feel full, they're probably the least filling food that you can eat while also taking in a ton of calories, because they're like 150+ calories per serving.
 

movdqa

Talk Tennis Guru
I would recommend cardio, at least 2x per week. I know lifters don't do any, but there are many health benefits. Just eat more.

The thing is that I like cardio, more than lifting and more than tennis.

This is turning out to be a brutal week workwise - finishing old projects and I have to do a lot of reading on a new product that's shorthanded. It's exciting but it's really crowded out workout time. The one nice thing about lifting - you can get in a decent workout that hits a lot of areas that doesn't take too much time. I just go down to the gym for ten to fifteen minutes two or three times a day when I'm waiting for jobs to finish running.
 

movdqa

Talk Tennis Guru
Nuts never make me feel full, they're probably the least filling food that you can eat while also taking in a ton of calories, because they're like 150+ calories per serving.

Yup, that's what I found. Keeping a bag in the office is dangerous for me. My approach is to keep bags at home and I have these half-cup plastic containers - if I bring nuts, I just bring no more than half a cup. A cup of nuts, which I can inhale, is almost 900 calories.
 
I would think .85g - 1g per lb of body weight would be reasonable depending on what type of condition you are in. I almost never get there because I'd have to eat 260ish grams of protein a day so I'm thinking more along the lines of 1g per lb of lean body mass, which would be significantly less.
 

mbm0912

Hall of Fame
I've found that trenbolone really helps to build muscle
Tren hard bra. I really would like to do a cycle, but just don't know enough about it, and I'm sure you wouldn't be satisfied with just one. I'll stick to slow creatine gains I guess..
 

Noveson

Hall of Fame
Tren hard bra. I really would like to do a cycle, but just don't know enough about it, and I'm sure you wouldn't be satisfied with just one. I'll stick to slow creatine gains I guess..

Creatine scares me because of the hair loss. I know it's not for sure whether it does or not, not worth the risk to me though..
 

Noveson

Hall of Fame
Interesting. I've never heard of that as a possible side effect.

Yeah it raises the level of DHT, and DHT is linked to hairloss. But it isn't for certain, and some people think it only speeds up hair loss in people that already have some history of male pattern baldness
 

DevilDog

Rookie
The main thing for gaining mass is genetics, second is go to the gym and lift heavy weight.
Look at prision yards, guys are huge and eating a mostly carb, low protein diet.
 

Noveson

Hall of Fame
The main thing for gaining mass is genetics, second is go to the gym and lift heavy weight.
Look at prision yards, guys are huge and eating a mostly carb, low protein diet.

None of that is true at all, where did you get that information? Look at every single bodybuilder's diets(not to mention research you can find anywhere). EVERY single one will be eating a **** ton of calories to maintain their muscle mass. You can't put on mass without eating a surplus of calories, it's simple physics. You can workout as hard as you want, but if you aren't eating enough you will not put on muscle mass so you can lift more weight.
 

movdqa

Talk Tennis Guru
None of that is true at all, where did you get that information? Look at every single bodybuilder's diets(not to mention research you can find anywhere). EVERY single one will be eating a **** ton of calories to maintain their muscle mass. You can't put on mass without eating a surplus of calories, it's simple physics. You can workout as hard as you want, but if you aren't eating enough you will not put on muscle mass so you can lift more weight.

This sounds more reasonable.

There are a lot of skinny guys in prison too, especially at the places where they basically starve the prisoners.
 
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