Download the MacroFactor nutrition app: bit.ly/jeffmacrofactor MacroFactor is the diet coaching app I am a part owner of and it uses science-based algorithms to determine your individual nutrition needs based on your metabolism specifically. I may be biased, but I truly believe it is the best nutrition app on the market -- get a free 2 week trial at the link above and try it out for yourself! Good luck and keep me posted on how it goes!
Okay but I need to eat 2300 cal for bulk. If I lower my protein from 140 g to 100g I would need to eat a shit ton more carbs and fat to meet my caloric needs and I already struggle to eat enough carbs.
“if you’re overweight, use your goal weight instead of your current weight” - finally glad to hear someone say this and even more glad to hear it from Jeff. It has *never* made sense to me to recommend an obese 300 pound newbie to eat 300 grams of protein… the same amount an elite pro bodybuilder might need at the same height.
nobody ever recommended a fat person to eat 300g of protein a day, the rule is catered to normal people as fat people (A) should be more worried about caloric deficit and (B) wont stick to the diet anyways lol
@@johnsmith-fk7fwsince you seem proud of what you’ve said. Let’s me ask you, diet? Why did you put the words “diet” and “stick to the diet” in your sentence? Look like we need to eat clean and hard bland ass foods to lose weights and gain muscle huh? Tell me smart ass
It also doesn't make that much sense to say "lean body mass". If you've always been overweight, how would you know? Newbies haven't calculated fat free mass with a dexa scan or anything like that.
Thank you for adding the info on vegan meals. So many channels out there neglect it, and you did it without making a big deal out of it too. Much respect.
Jeff is an absolute treasure trove of legitimate information. I love the straightforward science based data that isn’t adulterated by opinion. Keep it up!
He’s wrong on many things like eating window. There are no studies confirming his 5 hour eating window within workout. It doesn’t matter when you eat, as long as you consume a certain amount of macros and micros within that day or even week.
@@deivytrajanhow are you so confidently wrong lol Jeff has already discussed how the studies show the hour window is bullshit but eating close to your sessions should still occur
I always tell people 1g/pound because it’s not too much, most probably won’t reach it, but by just trying they’ll get enough as well as rep some satiation benefits. If it’s a skinny guy who is bulking, I tell him to not even think about protein and just make sure he’s eating enough. Much like Jeff implied, the only time I think it’s crucial to dial in and emphasize your protein and aim for the 1g/lb or more is when cutting weight.
Yes. Regarding the amount of protein in a day. However, the distribution matters. If you nibble around, a little meal her and a little meal there, you're making a mistake. Instead eat a large enough meal to activate muscle protein synthesis. To do this you need to eat enough quality protein in one sitting so that you hit the leucin threshold. The leucin threshold is around 2,5 grams and up, in one sitting, depending on how big you are. 40-50 grams of animal produce in one sitting and you definitely have at least 2,5 grams of leucin. Do this at least twice a day. The first time you eat in the day, i.e. when breaking your overnight fast and the second time at night a few hours before going to bed. Doing so will activate muscle protein synthesis at least twice in a day. GL! 😊
@@jaghad I didn't know about the leucin threshold concept. Down another rabbit hole I go. Any papers/articles that give an overall summary and/or links that prove/disprove general things about it?
then you didn't look enough. It takes about 5 minutes of googling (or less). And if you watch gym shorts, you're bound to see a random gym bro talking about it at some point
He’s wrong on many things like eating window. There are no studies confirming his 5 hour eating window within workout. It doesn’t matter when you eat, as long as you consume a certain amount of macros and micros. There is also no proof that 2 meals are worse than 6 meals a day. He is using ancient bodybuilder info which is outdated with no science behind it.
Summary: target wieght in pounds * 0.7 = optimal for muscle growth or targ wt in kg * 1.5 = optimal for muscle growth 80 * 1.5 = 120 g for me if you are overweight use your goal weight not your current weight
What about for weight maintenance ? Lets say you are 70kg and you achieve 80kg by consuming 120g/day of protein, once you get to the target weight, how much protein do you eat for weight maintenance ?
This is for gaining muscle, for which you should really be bulking up and then cutting down again. If you’re really only trying to maintain the muscles you have and not grow any further you could do with significantly less.
@@decathlete2000 Yes, all those proteins add up. If you get a majority of your protein intake from vegan sources you may want to up your total intake slightly.
@@markb6978 so once you achieve your muscle mass/weight goal at 1.5g/kg/d protein, then, how much protein per day to maintain that muscle mass/weight and strength level? Lets say a 70kg person gets to 80kg by eating 120g protein per day (i.e. 1.5g/kg/day), once it gets to 80kg, how much protein per day is needed ?
I've been working out for give or take a year and a half and just discovered this channel. Best resource, hands down. Just the facts, backed up by science. A+.
I’ve been waiting for this short - you inspired me to get me some creatine immediately after simply explaining that one. Everyone always like to have their opinion. Your videos is backed up not only by studies, but yourself being an excellent example for us to see. Thank you Jeff!
I think it would be important to clarify whether you're in a cut or bulk. Eating 3-6 meals every day with high protein may improve gains but you're not allowing your body's insulin levels to drop to zero(which typically takes approximately 4 hours). If you're cutting, 1-2 meals daily is great because it allows your body's insulin to drop for periods longer than 4 hours, switching your body's metabolism into burning lipids for fuel instead of the glucose from food. 11 months cut from 310 down to 225 using high protein whole meals and 18/6 intermittent fasting with most days consisting of one large meal. All while strength training 2-3x/week and building muscle. I'll be switching to bulk when I hit 210-215 and will start implementing higher meal frequency to supplement further gains. Hope this is found helpful. :)
Nope… why should you only eat 2 meals when you’re in a deficit? You still intend to build which is really hard to do or at least keep the muscle you have and to maximize muscle protein synthesis, you need to eat at least 3 meals…. I’ll cut just fine on 4 meals a day and insulin doesn’t need to drop to see fat loss sir
It’s calories in calories out No need to overcomplicate it There are no situations where you’re in a caloric deficit and NOT losing weight There are no situations where you’re in a caloric surplus and NOT gaining weight
Lean body mass requires protein. Fat does not. So, find your BF%, then figure out your LBM weight. Multiply your LBM by .7 and that should be your minimum protein intake. Multiply that number by 4 which will give you your protein calories. Use your target weight to find your calorie allowance at that weight, subtract your protein calories from that number. You now have a macro break down in calories per day. Now, go lose some fat.
you should also know that veggies and fruits carry a lot more protein thats healthier than coming from a dead animal. More essential nutrients, vitamins and it does not make your muscles and joints feel like glue. At least in my opinion
@@A1_Amir Not true at all. Majority of non-animal-based protein sources (not all, obviously) are incomplete protein sources, i.e they don't contain all 9 essential amino acids. The only exception I can think of right now are peanuts, but you can't really eat JUST peanuts as your protein source Fruits also contain VERY little protein, even the ones that are considered "high protein" have like 10-15 times less protein than the same amount of for example, chicken or ground beef
@@A1_AmirIf you're trying to optimize health you need to eat animal products. Fruits and veggies are good for covering nutrients you might not get from those sources like Vitamin C
Yes! I imagined he said 0.7 grams/kg because I didn't expect anyone to be mixing metric and imperial units. Thought "no that can't be right, the literature says 1.3-1.6" until I saw your comment
@@elemer2089 1g/ 1kg for most people. 2 grams of protein per 1kg of body weight is for bodybuilders. 2 grams is the maximum amount to gain muscle growth. More than two grams doesn't have significant effect on the muscle growth.
Finally, a sensible video on the topic. You dont need to worry about optimising diet and training to 100% efficiency, getting the basics right is 90% optimisation. Dont worry about the other 10% until you're doing the basics consistently
Yeah so many clowns will tell you 1 gram protein per pound of body weight. I had a buddy who was fat af trying to eat 330 grams of protein a day when he told me after a few weeks how he can’t understand how he’s supposed to maintain this diet I was in shock.
The problem is most people don't understand you only use lean body mass for calculating this figure. Your friend needs to work out how many of his 330 pounds is fat and bone and water and how much is lean bodymass. You only use LBM to work out intake. Eg your friend weights 330 pounds but he's around 50% bodyfat. You only use 330/2=165 to calculate daily protein intake NOT the full 330gs.
@@aDDD108 lmao bruh you don’t have to tell me that. Tell all these idiot influencers who post it lol I’m 6’4 shredded and competing at the biggest grappling tournament in the world at the end of the year. (Abu Dabi)
I saw a doctor from a university in california saying that 60 grs of protein daily will be enough for 97% of the population, and if one wants to build muscle only 20 or 30 extra grs would be enough. All excess will be transformed in carbs by the body since the body does not have protein storages like for fats and carbs and this puts great stress in the liver and kidneys. At least for me this is true, i am 145 ish and 44 yo. and my limit is about 80 grs per day, after that my stomach starts to complain and don't feel hungry at all beside my whole GIT feels weird and overloaded. And I am in a caloric deficit. I am loosing fat at a good rate, even increasing my strenth and muscles. I think numbers given on research are ONLY a starting point and since there is huge differences from one individual to the other, each one must find their own ranges by enforcing not only mind-muscle connection but BODY-Mind connection. For younger fellows this may prove impossible since they do not have enough experience with their bodies to know its signs and warnings.
Well said. And for self, I have to eat certain types of protein rich foods over others to get that much and not have issues. Basically I have to stick to whey protein ISOLATE (not concentrate), greek yogurt, healthier/lower toxicity fish (like sardines, wild alaskan salmon, etc), and pea protein concentrate (whether powder or fake meat). I have found that these are the easier to digest and assimilate protein sources for this body (YMMV) If I ate that much protein in the form of steak, pork, soy concentrate, or the like, I would get lethargic AF based on past experience. (Besides that, I also don't like eating the higher, emotionally attuned animals for other reasons. Basically, if I can't stab an animal while looking in its eyes, I'm not going to eat it. I would if I was starving and had no choice, but that is not the case currently).
Genetics my friend looks like you came up short and lack the ability to grow substantial muscle and process the needed protein. Your situation seems more like the exception rather than the rule.
As a Nutrition and Dietetics student, this has been by far the most accurate description of protein use for fitness that I've seen! Kudos to the mention of the protein gram/kg of body weight, protein consumption must be throughly monitored as over consumption protein can cause liver and kidney problems.
But if I'm training MMA and tryna bulk up...I'm eating around 3300kcal daily. By following this I'd be great with 155g of protein daily. If I put that into macro ratios...that's like less than 20% of calories coming from protein daily. Why is it that wherever I look at ratios online it should at least be 25% or over?
@@tyn7443if no scientific study behind the numbers, disregard the numbers, bros like to say a lot of stupid bro shit and so do grifters trying to sell you something, finding correct fitness info on the internet is a lot more difficult than it ought to be Also most of the shit you google for macros won’t be talking about bulking unless you specify that, and obviously if you’re doing weird special things with your diet then the macros might present themselves in weird special ways. Or you can always be looking at old numbers from before we did these studies, it’s not gonna make a GAMECHANGING difference anyway
I always thought the 2.2g per kg made no sense, so hearing this is super comforting. 140g of protein is much more manageable than the near 200 I was being quoted for my weight
Thanks for the succing information Jeff. Seen many times "Just one 1g per pound of BW bro" as if that's a viable thing for most people and not 50% overkill.
It ain’t too bad, 1.5Lbs of chicken breast a day. I cook mine so it taste good and I actually want to eat it. If you’re talking about viability for cost that’s another thing
@@AlwaysBuncomfortable I literally could not put that amount of chicken inside my body in a single day. I eat little, other people eat multiple times what I do. So having these huge roided up people telling everyone to eat a ton of protein is just misinformation.
@@daffabarin8664my doctor told me not if its from whole foods, like unprocessed meat or animal fat, but more from overdoing it from concentrates and powders and stuff
There are not adverse effects from too much protein. Also protein satiates you due to the amino acids. So you can eat less, and be more full. Better to eat too much protein than not enough.
I bought one of Jeff's work out programs. It was awesome, I have been working out for a long time 10 years or so on and off, and I'd never had strength gains like the ones I got from his program. I had been stuck in thw traditional mon chest Tuesday legs and so on so my training was stagnant, but his program really shocked my body into change.
Jeff, I would love to see a vid on exercise variation. Assuming you are working out every part of a muscle you’re trying to grow, do you need to change exercises? Or can I just bicep curl forever?
If bicep curls are still giving you the progress you want, and joints dont hurt more and more with each rep, then keep doing them! But if they stop giving results (i.e get stale) or joints hurt a lot, or they're way too fatiguing, then try a variation. eg different grips, different grip widths, use dumbbells instead of barbell etc.
Protein is 5-10% of muscle. Muscle is made of mostly water which isn't mentioned once. Forgot to mention carbohydrates, the word hydrate is in carbohydrate.
And it was written by an old bodybuilder in his book like in the 80s or 90s that people only need .8g protein at max per pound of bodyweight. I don't remember his name exactly because i read it like 10 years back, but i am stunned how advanced he was in his time. It is just the supplement companies that push the narrative that u need 2g of protein per pound. 😮
Pikosky et al. in 2008. The researchers took a group of endurance trained subjects and had them consume either 0.41 or 0.82g/lb of protein per day. They also added a thousand calories worth of training on top of their regular exercise. So these guys were literally running on a 1000 calorie deficit while drastically increasing their training volume. Talk about a catabolic state… Of course the nitrogen balance in the low protein group plummeted. However, the protein intake of 0.82g/lb in the other group completely protected the subjects from muscle loss. Nitrogen balance, whole-body protein turnover and protein synthesis remained unchanged. .82 is the max and it is the 'insurance'
sounds like a great study, thanks for it... I only wonder about 2 things: 1) it said endurance athletes. But if the training was resistance training, breaking down more muscle tissue than endurance training would, would the results have changed? and 2) would more protein have not only protected from muscle loss, but possibly allowed them to add new muscle? (I doubt it in a 1000 calorie deficit, but just raising the question)
Amen. Good to see the V-bomb being normalised. Would be great to incorporate long term health data on high protein v low protein diets to compliment the discussion. Love your content thank you 🙏
You're not messing up. He seems to have rounded up for some reason. As an aside, more specifically, he also says or 80 kilos which is actually 176 lbs. As he is Canadian, I suspect he probably tends to work more with metric and in this case, kilos. Not that this really affects what you pointed out though.
@@justinw1765 Thanks! I'm really, really bad at math, so I just figured I was doing something wrong. Rounding up is all good. I appreciate Jeff's videos and reels.
This is actually very exciting information for me, as I was told many years ago by an ex competing bodybuilder that I’d need 1.5g of protein to each lb of body weight, which was far too much for me to realistically consume every day (plus expensive and not enjoyable). I didn’t eat anywhere near that and I still managed to gain exceptionally well, so this video just further backs up what I achieved.
same for them. couch potato, 1gram per KG. Athletic endurance- 1.2g per kg or above. muscle gain 1.6g per kg or above for max gains. and 1.8-2g per kg if on a agressive cut
Thanks! Right now im cutting and im vegan. Usually taking some protein powder once a day makes it easier to hit the protein goals. There are some vegan foods that have a lot of protein in them but as they are pretty dense, you get full easier and its hard to eat as much of it for getting your protein goals. This happens to me with texturized soy "meat", it has 50grams of protein per 100grams, but it is so saciating to eat that it is hard to eat that much. I usually try to combine different sources of protein.
Thank you this actually helped. I’m currently overweight and have working out and eating healthy for the last month and have lost a decent amount of weight that it has motivated me more each week to continue. The protein intake has always had me confused as I felt everyone had different answers to it but to hear you say that I should get as much as my goal weight is perfect. I can now plan out my meals with a precise protein amount in mind. I’m not sure if carbs should be reduced or kept at a minimal though.
Download the MacroFactor nutrition app: bit.ly/jeffmacrofactor
MacroFactor is the diet coaching app I am a part owner of and it uses science-based algorithms to determine your individual nutrition needs based on your metabolism specifically. I may be biased, but I truly believe it is the best nutrition app on the market -- get a free 2 week trial at the link above and try it out for yourself! Good luck and keep me posted on how it goes!
App is amazing but we need Garmin also, i don't have fitbit
Okay but I need to eat 2300 cal for bulk. If I lower my protein from 140 g to 100g I would need to eat a shit ton more carbs and fat to meet my caloric needs and I already struggle to eat enough carbs.
Can you place a link to the study?
@@A.J.Wright-1yes! I'd also like to have the study.
@@A.J.Wright-1found it: pubmed.ncbi.nlm.nih.gov/28698222/
“if you’re overweight, use your goal weight instead of your current weight” - finally glad to hear someone say this and even more glad to hear it from Jeff. It has *never* made sense to me to recommend an obese 300 pound newbie to eat 300 grams of protein… the same amount an elite pro bodybuilder might need at the same height.
He one time recommended to eat 1g of protein for every cm in height (for reference 5’9” is 175cm) which is a good rule for overweight people
nobody ever recommended a fat person to eat 300g of protein a day, the rule is catered to normal people as fat people (A) should be more worried about caloric deficit and (B) wont stick to the diet anyways lol
I was always told that as well.
@@johnsmith-fk7fwsince you seem proud of what you’ve said. Let’s me ask you, diet? Why did you put the words “diet” and “stick to the diet” in your sentence? Look like we need to eat clean and hard bland ass foods to lose weights and gain muscle huh? Tell me smart ass
It also doesn't make that much sense to say "lean body mass". If you've always been overweight, how would you know? Newbies haven't calculated fat free mass with a dexa scan or anything like that.
So we don't need to digest an entire local chicken Store
It's still a fun challenge to do it.
@@allengaible6436 not fun if you do it everyday though
You'd be surprised. 40g of pure protein from chickens is nearly 300g of chicken. You would eat 2lbs of chicken a day nearly.
@@mattbraysailsyoure wrong 300g of raw chicken breast is around 68g of protein
@@JesusMunoz-ik6pq248 grams of chicken cooked got me 75g of protein
Bro summarized everything about protein with all the nuances it may have, insane, keep these shorts coming bro, awesome
Thank you for adding the info on vegan meals. So many channels out there neglect it, and you did it without making a big deal out of it too. Much respect.
Jeff is an absolute treasure trove of legitimate information. I love the straightforward science based data that isn’t adulterated by opinion. Keep it up!
Unless he's talking about the vaccine
He’s wrong on many things like eating window. There are no studies confirming his 5 hour eating window within workout. It doesn’t matter when you eat, as long as you consume a certain amount of macros and micros within that day or even week.
@@emilpindur9400 Or his nattystatus
@@deivytrajanhow are you so confidently wrong lol Jeff has already discussed how the studies show the hour window is bullshit but eating close to your sessions should still occur
He's Canadian he's wrong on everything
Liking the new informative shorts!
u calling him short?
Lmao
too rushed this one
had to pause and rweind
Man be out here dropping high quality information for free.. what a Chad.
This is the best and the most realistic summary for protein
Bros hair is majestic
10/10
Jeff’s a legend 💪🏻
Literally if you are white you can have the same hair…
😂
@@christianrios6295not really
He's wrong about protein sources. Both whey and soy cause insulin spiking and resistance. Soy also causes iodine deficiency in high doses
Not only is bro majestic but bro is always full of great knowledge!
Jeff bringing the facts. .7 g per lb is so much easier than 1 g per lb
Next your going to tell us .7 is less than 1
@@kellyarmstrong7004 Next you're gonna use the correct your/you're
How? A serving and a half of Greek yogurt is like 50 grams. Stupid easy to hit.
Jeff's math is off though, 0.7g/lb of 175 is a total of 122.5 grams not 130 grams of protein.
He calculated 0,7 lbs or 1,6g per 80kg the total is 128 he around to 130g
I always tell people 1g/pound because it’s not too much, most probably won’t reach it, but by just trying they’ll get enough as well as rep some satiation benefits. If it’s a skinny guy who is bulking, I tell him to not even think about protein and just make sure he’s eating enough.
Much like Jeff implied, the only time I think it’s crucial to dial in and emphasize your protein and aim for the 1g/lb or more is when cutting weight.
Absolutely agree with u! Even more, like 2,5-2,7 g per kg on cutting
Wow, this is exactly the summary on this topic I've been looking for for years. Thank you so much for this!
Yes. Regarding the amount of protein in a day. However, the distribution matters. If you nibble around, a little meal her and a little meal there, you're making a mistake.
Instead eat a large enough meal to activate muscle protein synthesis. To do this you need to eat enough quality protein in one sitting so that you hit the leucin threshold. The leucin threshold is around 2,5 grams and up, in one sitting, depending on how big you are. 40-50 grams of animal produce in one sitting and you definitely have at least 2,5 grams of leucin.
Do this at least twice a day. The first time you eat in the day, i.e. when breaking your overnight fast and the second time at night a few hours before going to bed.
Doing so will activate muscle protein synthesis at least twice in a day.
GL! 😊
@@jaghad I didn't know about the leucin threshold concept. Down another rabbit hole I go. Any papers/articles that give an overall summary and/or links that prove/disprove general things about it?
@@jaghadwill this also help you lose weight? With the fasting overnight?
then you didn't look enough. It takes about 5 minutes of googling (or less). And if you watch gym shorts, you're bound to see a random gym bro talking about it at some point
He’s wrong on many things like eating window. There are no studies confirming his 5 hour eating window within workout. It doesn’t matter when you eat, as long as you consume a certain amount of macros and micros. There is also no proof that 2 meals are worse than 6 meals a day. He is using ancient bodybuilder info which is outdated with no science behind it.
This channel continues to carry workout science on YT 💪🏼
Been watching you for 4 years now. Absolutely amazing!
This is truly the best summary on protein ive ever seen, and in 60 seconds no less!
Summary:
target wieght in pounds * 0.7 = optimal for muscle growth
or targ wt in kg * 1.5 = optimal for muscle growth
80 * 1.5 = 120 g for me
if you are overweight use your goal weight not your current weight
What about for weight maintenance ? Lets say you are 70kg and you achieve 80kg by consuming 120g/day of protein, once you get to the target weight, how much protein do you eat for weight maintenance ?
This is for gaining muscle, for which you should really be bulking up and then cutting down again. If you’re really only trying to maintain the muscles you have and not grow any further you could do with significantly less.
@@markb6978 do you calculate the protein from non animals sources as well ? i.e. white rice, bread, sweet potato, oatmeal etc. ?
@@decathlete2000 Yes, all those proteins add up. If you get a majority of your protein intake from vegan sources you may want to up your total intake slightly.
@@markb6978 so once you achieve your muscle mass/weight goal at 1.5g/kg/d protein, then, how much protein per day to maintain that muscle mass/weight and strength level?
Lets say a 70kg person gets to 80kg by eating 120g protein per day (i.e. 1.5g/kg/day), once it gets to 80kg, how much protein per day is needed ?
I've been working out for give or take a year and a half and just discovered this channel.
Best resource, hands down. Just the facts, backed up by science. A+.
I’ve been waiting for this short - you inspired me to get me some creatine immediately after simply explaining that one. Everyone always like to have their opinion. Your videos is backed up not only by studies, but yourself being an excellent example for us to see. Thank you Jeff!
I think it would be important to clarify whether you're in a cut or bulk. Eating 3-6 meals every day with high protein may improve gains but you're not allowing your body's insulin levels to drop to zero(which typically takes approximately 4 hours). If you're cutting, 1-2 meals daily is great because it allows your body's insulin to drop for periods longer than 4 hours, switching your body's metabolism into burning lipids for fuel instead of the glucose from food.
11 months cut from 310 down to 225 using high protein whole meals and 18/6 intermittent fasting with most days consisting of one large meal. All while strength training 2-3x/week and building muscle.
I'll be switching to bulk when I hit 210-215 and will start implementing higher meal frequency to supplement further gains.
Hope this is found helpful. :)
Nope… why should you only eat 2 meals when you’re in a deficit? You still intend to build which is really hard to do or at least keep the muscle you have and to maximize muscle protein synthesis, you need to eat at least 3 meals…. I’ll cut just fine on 4 meals a day and insulin doesn’t need to drop to see fat loss sir
It’s calories in calories out
No need to overcomplicate it
There are no situations where you’re in a caloric deficit and NOT losing weight
There are no situations where you’re in a caloric surplus and NOT gaining weight
Finally someone to tell me what to do with protein when I am overweight! Ty brother!
Lean body mass requires protein. Fat does not. So, find your BF%, then figure out your LBM weight. Multiply your LBM by .7 and that should be your minimum protein intake. Multiply that number by 4 which will give you your protein calories. Use your target weight to find your calorie allowance at that weight, subtract your protein calories from that number. You now have a macro break down in calories per day. Now, go lose some fat.
@@nunninkav Thanks much!
Love theses short videos mate
This is great and concise! Keep em coming!
Pretty solid example weight considering I do weigh 175lbs lol
LMAO SAME! Weighed in at 80.8kg just a few hours ago
But isnt .7 equal to 122.5 grams? Not 130
@@stevend481 yea. if u do 1.6 per kg of bodyweight it becomes 128 tho. I guess Jeff just rounded it off
Protein source matters for health reasons and insulin spiking
@patootie3529 yeah maybe kg because hes Canadian haha
I've never realized that you should he using your goal weight. That makes so much sense.
Incredible info compacted into a short, brilliant work Jeff
Glad they're still putting out real info. Learned this well over 20 yrs ago.
50g protein x 3 meals is what I’ve been doing myself, works great.
you should also know that veggies and fruits carry a lot more protein thats healthier than coming from a dead animal. More essential nutrients, vitamins and it does not make your muscles and joints feel like glue. At least in my opinion
@@A1_Amiravg vegan
@@A1_Amir
Not true at all. Majority of non-animal-based protein sources (not all, obviously) are incomplete protein sources, i.e they don't contain all 9 essential amino acids. The only exception I can think of right now are peanuts, but you can't really eat JUST peanuts as your protein source
Fruits also contain VERY little protein, even the ones that are considered "high protein" have like 10-15 times less protein than the same amount of for example, chicken or ground beef
Animal protein is what humans should be eating. Dead animals are what humans eat.
@@A1_AmirIf you're trying to optimize health you need to eat animal products. Fruits and veggies are good for covering nutrients you might not get from those sources like Vitamin C
Smartest weight lifting youtuber period
Tell that to Dr Mike Israetel
@@leomendoza6119 Him being a doctor I would hope so..
Smartest that you are aware of.
you haven't watched mpmd then bud
@@leomendoza6119lel mans on roids
Loving the shorts tbh. We need a video on the best multivitamin to take!!
Excellent short. Very informative and straight to the pojnt
Grams per pound is most probably one of the most cursed units I‘ve seen so far
Yes! I imagined he said 0.7 grams/kg because I didn't expect anyone to be mixing metric and imperial units. Thought "no that can't be right, the literature says 1.3-1.6" until I saw your comment
Just go with 2g/kg, thats what i do, not overkill and makes the math a lot easier:D
Welcome to Canada where we use metric and imperial interchangably lol
@@elemer2089
1g/ 1kg for most people. 2 grams of protein per 1kg of body weight is for bodybuilders.
2 grams is the maximum amount to gain muscle growth. More than two grams doesn't have significant effect on the muscle growth.
@@elemer2089 2g per kg is overkill, gains taper off after 1.6g per kg
I love it so much that u constantly keep updating ur content
Finally, a sensible video on the topic. You dont need to worry about optimising diet and training to 100% efficiency, getting the basics right is 90% optimisation. Dont worry about the other 10% until you're doing the basics consistently
Lovin these shorts jeff. Easily digestable for my friends who just got into bodybuilding !
I love that rather than speaking down on Vegan Proteins you cited and gave advice instead. You're a real homie, an inspiration 💪🏻
Yeah so many clowns will tell you 1 gram protein per pound of body weight. I had a buddy who was fat af trying to eat 330 grams of protein a day when he told me after a few weeks how he can’t understand how he’s supposed to maintain this diet I was in shock.
The problem is most people don't understand you only use lean body mass for calculating this figure. Your friend needs to work out how many of his 330 pounds is fat and bone and water and how much is lean bodymass. You only use LBM to work out intake. Eg your friend weights 330 pounds but he's around 50% bodyfat. You only use 330/2=165 to calculate daily protein intake NOT the full 330gs.
@@aDDD108 lmao bruh you don’t have to tell me that. Tell all these idiot influencers who post it lol I’m 6’4 shredded and competing at the biggest grappling tournament in the world at the end of the year. (Abu Dabi)
@@aDDD108 god forbid people use their brain. fat people who go off of their high bodyfat weight are completely thoughtless
@@bc5208 🧢🧢🧢
Simple explanation while covering most questions. 👍
Thank you so much.your content is amazing and straight to the points.wish u the best.
I saw a doctor from a university in california saying that 60 grs of protein daily will be enough for 97% of the population, and if one wants to build muscle only 20 or 30 extra grs would be enough. All excess will be transformed in carbs by the body since the body does not have protein storages like for fats and carbs and this puts great stress in the liver and kidneys. At least for me this is true, i am 145 ish and 44 yo. and my limit is about 80 grs per day, after that my stomach starts to complain and don't feel hungry at all beside my whole GIT feels weird and overloaded. And I am in a caloric deficit. I am loosing fat at a good rate, even increasing my strenth and muscles. I think numbers given on research are ONLY a starting point and since there is huge differences from one individual to the other, each one must find their own ranges by enforcing not only mind-muscle connection but BODY-Mind connection. For younger fellows this may prove impossible since they do not have enough experience with their bodies to know its signs and warnings.
Well said.
And for self, I have to eat certain types of protein rich foods over others to get that much and not have issues. Basically I have to stick to whey protein ISOLATE (not concentrate), greek yogurt, healthier/lower toxicity fish (like sardines, wild alaskan salmon, etc), and pea protein concentrate (whether powder or fake meat).
I have found that these are the easier to digest and assimilate protein sources for this body (YMMV)
If I ate that much protein in the form of steak, pork, soy concentrate, or the like, I would get lethargic AF based on past experience.
(Besides that, I also don't like eating the higher, emotionally attuned animals for other reasons. Basically, if I can't stab an animal while looking in its eyes, I'm not going to eat it. I would if I was starving and had no choice, but that is not the case currently).
@@justinw1765gae
😊
Wise advise for many people obsessed with protein.
Genetics my friend looks like you came up short and lack the ability to grow substantial muscle and process the needed protein. Your situation seems more like the exception rather than the rule.
As a Nutrition and Dietetics student, this has been by far the most accurate description of protein use for fitness that I've seen! Kudos to the mention of the protein gram/kg of body weight, protein consumption must be throughly monitored as over consumption protein can cause liver and kidney problems.
But if I'm training MMA and tryna bulk up...I'm eating around 3300kcal daily. By following this I'd be great with 155g of protein daily. If I put that into macro ratios...that's like less than 20% of calories coming from protein daily. Why is it that wherever I look at ratios online it should at least be 25% or over?
@@tyn7443did you find the answer to that cuz im wondering too
@@tyn7443if no scientific study behind the numbers, disregard the numbers, bros like to say a lot of stupid bro shit and so do grifters trying to sell you something, finding correct fitness info on the internet is a lot more difficult than it ought to be
Also most of the shit you google for macros won’t be talking about bulking unless you specify that, and obviously if you’re doing weird special things with your diet then the macros might present themselves in weird special ways. Or you can always be looking at old numbers from before we did these studies, it’s not gonna make a GAMECHANGING difference anyway
I always thought the 2.2g per kg made no sense, so hearing this is super comforting. 140g of protein is much more manageable than the near 200 I was being quoted for my weight
Honestly the most educational RUclipsr 🫡👏🏾
Jeff how does this compare to your old information regarding A guide to recomposition on the sliding scale 1.2 to 1.6 gram per lbm
it's per kg
Yeah, I'm really curious about this too
@@joaquim4553no he's correct, in his recomposition video Jeff recommends 1.2-1.6g per lb
Thanks for the succing information Jeff. Seen many times "Just one 1g per pound of BW bro" as if that's a viable thing for most people and not 50% overkill.
yeah that can be too high to achieve and isnt needed
It ain’t too bad, 1.5Lbs of chicken breast a day. I cook mine so it taste good and I actually want to eat it. If you’re talking about viability for cost that’s another thing
@@AlwaysBuncomfortable700g of chicken breast per day is disgusting
@@AlwaysBuncomfortable I literally could not put that amount of chicken inside my body in a single day. I eat little, other people eat multiple times what I do. So having these huge roided up people telling everyone to eat a ton of protein is just misinformation.
This video is very helpful from Jeff cool to see some shorts
Using goal weight instead if current body weight is such a valuable tip. I always wondered about that. Thanks, great Info!
Me eating ~200 grams a day at 82 kilo's: 👁️👄👁️
The way I look at it as long as you can afford there is not wrong eating more than you need
@@udbz7264would that cause something like kidney problem with eating way too much protein? Not sure
@@daffabarin8664No, it’s been proven that you can go up to 1.5g+/Lb without any issues.
@@daffabarin8664my doctor told me not if its from whole foods, like unprocessed meat or animal fat, but more from overdoing it from concentrates and powders and stuff
There are not adverse effects from too much protein. Also protein satiates you due to the amino acids. So you can eat less, and be more full. Better to eat too much protein than not enough.
This 10 year old with beard is very knowledgeable
I bought one of Jeff's work out programs. It was awesome, I have been working out for a long time 10 years or so on and off, and I'd never had strength gains like the ones I got from his program. I had been stuck in thw traditional mon chest Tuesday legs and so on so my training was stagnant, but his program really shocked my body into change.
Thank you for sharing.
I get by on about 0.75 on average, but whenever I'm a run of getting 0.8-1.0 a day, I'm always stronger.
i would say just do 1g/lb
Placebo. Especially going from 0.75 to 0.8 lmao, imperceptible
the only fitness info/youtuber anyone should follow
Bro this is awesome info!! Thank you!!
Jeff, I would love to see a vid on exercise variation. Assuming you are working out every part of a muscle you’re trying to grow, do you need to change exercises? Or can I just bicep curl forever?
If bicep curls are still giving you the progress you want,
and joints dont hurt more and more with each rep,
then keep doing them!
But if they stop giving results (i.e get stale)
or joints hurt a lot,
or they're way too fatiguing,
then try a variation.
eg different grips, different grip widths, use dumbbells instead of barbell etc.
Isnt 175 x .7 = 122 gram of protein?
Yes
Always informative! Great video!
Thanks Jeff!
You sir!
you're a good dude!
Protein is 5-10% of muscle.
Muscle is made of mostly water which isn't mentioned once.
Forgot to mention carbohydrates, the word hydrate is in carbohydrate.
so ur saying water builds muscle?
@@LeonardsDilansmore like protein helps to repair and build muscle, while water is the one that helps maintain muscle mass.
What point are you trying to make?
@@LeonardsDilans yes. Requires more water.
Bro is on to nothing
What happened to your 1.4x your weight in lbs for recomp?
Yeah
The truth is, no one really knows.
Great info in a short
jeff you’re the goat bro
And it was written by an old bodybuilder in his book like in the 80s or 90s that people only need .8g protein at max per pound of bodyweight. I don't remember his name exactly because i read it like 10 years back, but i am stunned how advanced he was in his time. It is just the supplement companies that push the narrative that u need 2g of protein per pound. 😮
Pikosky et al. in 2008. The researchers took a group of endurance trained subjects and had them consume either 0.41 or 0.82g/lb of protein per day. They also added a thousand calories worth of training on top of their regular exercise. So these guys were literally running on a 1000 calorie deficit while drastically increasing their training volume. Talk about a catabolic state… Of course the nitrogen balance in the low protein group plummeted. However, the protein intake of 0.82g/lb in the other group completely protected the subjects from muscle loss. Nitrogen balance, whole-body protein turnover and protein synthesis remained unchanged.
.82 is the max and it is the 'insurance'
sounds like a great study, thanks for it... I only wonder about 2 things: 1) it said endurance athletes. But if the training was resistance training, breaking down more muscle tissue than endurance training would, would the results have changed? and 2) would more protein have not only protected from muscle loss, but possibly allowed them to add new muscle? (I doubt it in a 1000 calorie deficit, but just raising the question)
Bro gave me a clue use my goal weight. Because I’m on diet lost 30 pounds and I’m like using my actual weight to calculate my protein take THANK YOU 🙏
So much info in one video, quality post!
Amen. Good to see the V-bomb being normalised. Would be great to incorporate long term health data on high protein v low protein diets to compliment the discussion. Love your content thank you 🙏
How am I factoring this wrong? Jeff says 0.7 per pound, but 0.7 times 175 is 122.5, not 130. What am I messing up?
You're not messing up. He seems to have rounded up for some reason.
As an aside, more specifically, he also says or 80 kilos which is actually 176 lbs. As he is Canadian, I suspect he probably tends to work more with metric and in this case, kilos. Not that this really affects what you pointed out though.
@@justinw1765 Thanks! I'm really, really bad at math, so I just figured I was doing something wrong. Rounding up is all good. I appreciate Jeff's videos and reels.
@@christophersmith3341 No problem.
Cheers
Had this same question
important to get a wide variety of proteins from different sources too
I really appreciate that you include metric conversions in your videos.
Me eating 220 g of protein at 175 bw 🗿
Same🗿
useless
@@patootie3529 maybe
That's literally stupid, waste of money
@@dragonvarine7553who cares bro just ate 206g of protein cause why not
Me eating 420g per day at 69lbs😔
best diet
This is actually very exciting information for me, as I was told many years ago by an ex competing bodybuilder that I’d need 1.5g of protein to each lb of body weight, which was far too much for me to realistically consume every day (plus expensive and not enjoyable). I didn’t eat anywhere near that and I still managed to gain exceptionally well, so this video just further backs up what I achieved.
Thank you for this!! 🙏
So how might this change for females if it does? I’m trying to learn as much as I can to help my girlfriend if she ever has questions
same for them. couch potato, 1gram per KG. Athletic endurance- 1.2g per kg or above. muscle gain 1.6g per kg or above for max gains. and 1.8-2g per kg if on a agressive cut
lolz bro, do not go there unless she explicitly asks for your advice.
@@sagardahiya6138source: just trust me bro
@@segasys1339 um good advice
Me eating 300 grams a day at 190lbs..
Why
What is wrong with u
the most useless diet I have ever heard of
Let’s get it!
@@patootie3529ever heard of vegan diet
Love this guys vids
Love it. Real research!
I need 400g per day 😢
Damn if you are that obese try to retract your bf% from your total bw and use that in grams
No you really don't
My dude is such a informed person so great
You are the man, my man!
YES!! USING THE GOAL WEIGHT IS SOMETHING PEOPLE NEVER TALK ABOUT!!
Thank you for being the Canadian Natty Dr. Mike.
Great Infomative Video.👍👍
Thanks for yur advice. ❤ from Canada
Thank you jeff
Bro is like a Greek god I appreciate the knowledge my man
I've been waiting years for you to have shorts bro, thank you! Ohhh and... majestic hair af dude
I’m watching Mr. Jeff since I was a kid and never ever disappointed me!!!
This owns -- so much good info and mythbusting in such a short span. Appreciate the vegan tip too!
me weighting exactly 80kg really appreciate this free personal diet plan
You are the first person ive come across even just mentioning anything vegan. Props and a sub.
I love this. Simple, quick, scientific, no BS 👍
its 100% BS. Bruh doesn't point out you only use LBM to make this calulation NOT overall bodyweoght
@@aDDD108Oh I didn't know that. What is LBM? I'm pretty new to this but just joined a gym and starting to realise I need all the info
thanks for including the 'currently overweight' bit. Helps those of us that are still on our weight loss journey.
Thanks! Right now im cutting and im vegan. Usually taking some protein powder once a day makes it easier to hit the protein goals. There are some vegan foods that have a lot of protein in them but as they are pretty dense, you get full easier and its hard to eat as much of it for getting your protein goals. This happens to me with texturized soy "meat", it has 50grams of protein per 100grams, but it is so saciating to eat that it is hard to eat that much. I usually try to combine different sources of protein.
I like your channel and style. I have to point out your kitchen. Really really nice.
Thanks Jeff!
Jeff is the best, honestly
Thank you for the information about “goal weight” if you’re overweight. Been lookin everywhere for that answer. Thanks again
Thank you this actually helped. I’m currently overweight and have working out and eating healthy for the last month and have lost a decent amount of weight that it has motivated me more each week to continue. The protein intake has always had me confused as I felt everyone had different answers to it but to hear you say that I should get as much as my goal weight is perfect. I can now plan out my meals with a precise protein amount in mind. I’m not sure if carbs should be reduced or kept at a minimal though.