I'm telling you right now, You do not need 1 g of protein per lb of body weight to gain muscle. I gained my whole physique without ever paying attention to how much protein I was getting. I literally just ate when I was hungry. I've been bodybuilding non-professionally for 27 years. I don't know exactly how much protein is optimal for building muscle but it's nowhere near that..
I lifted for years believing I was eating enough protein - if not too much. Turns out when I really examined it - I was way off. Very difficult to get that much protein in consistently- for a busy person that is.
A 16oz new york steak has an roughly even split of 100g of protein and 100g of fat. If you're 180, you could eat two of those a day and you'd be set. Back in 2018 I was getting those for about $5.99 a pound pre-cut. Now I just have to buy the larger cuts and then trim them down. So instead of 2 pounds of steak a day, it's 2 pounds of roast. Which is even cheaper and easier to deal with.
What if you’re trying to put on muscle and you weigh 160 pounds? Is it different if you’re 25 years old or if you’re my age 55 years old? It would seem that you would probably need a little more protein at 55 but of course I could be wrong. I’m just speculating.
Eat balanced meals. Your body will use what it needs. There is no fitness industry without loading everyone up on supplements and the oversized profits it creates for the industry.
Why would you need it per pound of body weight when a good percentage of your body isn't muscle? Shouldn't it be per pound of lean muscle mass? Furthermore, muscle is comprised of 70% water. Should you be drinking an extra gallon or two of water to help increase muscle growth? As long as you're consuming a we'll balanced diet, I'm sure all your nutritional needs are met imo.
I was taught in my Nutrition Degree, that our calculations were based on IDB{Ideal Body Weight} versus ABW{Actual Body Weight.... What affect does/will your numbers based on protein for ABW, do for us?
I followed the 0.7 logic and my liver enzymes went through the roof. My doctor thought I was an alcoholic. I don’t drink. My liver felt like it was swelling and the heartburn was so bad I thought I was having heart attacks. After I quit all the supplements and high protein food, I lost ten pounds and my stomach is still damaged. I can’t eat most foods anymore. Take it slow.
I've heard so many people throw out numbers regarding how much protein you should consume. My question, which no one seems to address on this topic is this. Are you talking 1 gram per pound of body weight or 1 gram per pound of lean body weight? In other words, if you weigh 220 pounds and 60 of those pounds are fat and your ideal body weight is 160 lbs, should you eat 220 grams of protein per day or 160 grams of protein per day?
Lean body weight would be more accurate. However, measuring your body fat percentage isn't always accurate nor readily available, hence using your full bodyweight. If you have a lot of fat to lose, Use your goal weight or your height in centimetres (for example, 6 feet, 183cm = 183 grams of protein)
This is incorrect. The number should be in terms of Lean body mass which thankfully I have seen many already point out. Fat isn't very metabolocally active in the first place so needs very little calories to maintain once it's there. And, let's face it, all of us are here because we don't want to have an excess of fat storage anyway! Just goes to show how little many of these 'influencers' know despite gaining huge followings. It's all very strange to say the least.
Not everyone has access to a DXA scan, so most other methods of measuring body fat are somewhat inaccurate. However I agree with you that Jeff isn't completely accurate. Most studies have 1 gram per pound/2.205 grams per kilogram as the high end/cut-off point
How is that impossible lol? 230 grams of protein is less than 1000 calories, so it is less than half your maintenance which is probably at around 2500 calories per day. 200 grams of protein, 100 grams of fat and 200 grams of carbs = 2500 calories, completely reasonable macro divide.
Blend 12 raw organic eggs with nut butter and milk, ice cream and eat cooked 12 organic or free range eggs, n divide over day in 3 or 4 meals, plus your usual 3 or 4 solid meals. Eg fish, chkn, beef, seeds beans nuts, or rice n beans for complete aminos if tight for cash, if can afford but a bcaas and eaas collagen, combine all 3 in a drink post wo or intra wo. Hope that helps.
Read Mike Mentzer book re protein scam of fitness industry shakes . Carbs and kcals build more muscle. But protein more lean muscle if in kcal deficit. Hence bulking n cutting cycles re dieting for bb contests.
If you're overweight and looking to lose fat and gain muscle should I use my current weight or goal weight? I'm 5'6" and weigh 210lbs but trying to hit 170lbs. So should I eat 210g or 170g?
Yeah, I pretty much never hit that number. I'm around 175 and hit around 100-140 grams a day, usually. I feel like hitting 200 + grams, especially while cutting, would require a pretty much all-protein diet, which would be both really expensive and really boring. I hope that the numbers he uses are optimal but not absolutely necessary, as if so, I'm not going to be growing or even maintaining much.
1g/lbs of lean body mass, is what you mean i think. if it was kilograms, its too low. lets say someone weighs 100kg and have 20% body fat, then they should only eat 80g of protein, thats not enough. rather 1,3-1,6g/kg lean body mass.
You can only healthily consume 7 eggs per week. Things that have a lot of protein in them: whole bread, peanut butter, all kinds of seeds, lentils and split peas, meat (duh). If you eat foods with these ingredients regularly you can easily only eat 7 eggs per week.
One of worst mistakes of my life was lifting heavy and training 7 days of the week and eating less then 120 grams of protein. My body never recovered form training and after a while I injured my shoulders, arms, knees and neck. I stopped training for one month but it did not help. Even now after 1 year of not training I still feel pain in my knees and shoulders.
Imo you would benefit from movement training such as dancing and martial arts katas yoga etc. If you are serious about restoring your joints 3 to 4 hours a day of light non monotonous movement. Start maybe with shorter time in the beginning and work yourself up to several hours in a month or two. It may take a year or two to restore functionality and alleviate all pain so there is an element of patience involved. With time heavy training can be incorporated again, within reason. Outdoors if you have access to sun otherwise supplement with d3 and k2.
Love the honesty guys, I'm not but 145lb, but with 5 kids it is so hard to eat even 1:1, let alone 1:1.2. Also, I'm a hard gainer, if you guys have any advice, I'm all ears. I'm already an avid AthleanX user, as well as follow Jeff on RUclips. I know the problem is my diet but how do I fix this?
if you can digest properly then whole eggs are good option. easy to carry along also. 100% bioavailability or almost. good quality protein powder is also good option if affordability isn't an issue. 100% bioavailability. these two sources mean body gets entire protein content after digestion whereas meats, etc aren't 100% bioavailable so you need to aim for higher than 1:2 to mitigate the wastage.
How the hell are you supposed to get that protein amount and still be in a caloric deficit when trying to lose weight, without having to rely solely on shakes?
Carnivor bro...get those nasty carbs out of your life...or minimize them to like 30-50 a day! Been doing it for more than a year. Manage to convince my 2 best friends and they are absolutely rocking at the momemt!
You simply need to rely on the shakes. I personally have to eat at least 140 grams of protein in 1600 kcals when in a cut so cant imagine not drinking a shake every day.
EXACTLY!! I always heard it was per pound of "LEAN" body weight not just body weight. Which makes more sense. You're only trying to build or at the least maintain your "MUSCLE" not your overall body weight. Yes I am aware that muscle weighs more than fat, but, a 200 pound obese person isn't going to have as much muscle to feed as a 200 pound muscular person.
@1964rhett I think this is where 'how much protein per kg bodyweight' falls down. It seems the amount can very if you are in a calorie deficit, maintenance or surplus. Are you looking to cut, maintain bulk. Extra protein can often mean extra spending, and protein being used instead of carbs to fuel the body. If you are in a slight calorie surplus and you train correctly whilst hydrated, you will build lean muscle no matter what you eat. Remember, starch based carbs and fruit and veg contain protein and can count towards your protein goals.
ever since i turned vegetarian its even harder to get those numbers in without getting excess calories. a random cut of meat is packed with protein and low calories if lean. 100 grams of dry red lentils will have around 25g and boy cooked that's a mouthful. but besides that i love my veggie lifestyle and make nice gains.
I've always done about 1.5 to 2 grams of protein per pound of body weight and that's usually worked very well for me(I'll grant you that I'm probably overdoing it though). I've never been clear however on what the recommended carb intake for lean muscle growth is.
@@Homophobe101 It's $2.14 a day at 1 shake per day. That's crazy affordable. People spend 2 or 3 times more on their morning coffee which does nothing for them.
Just make sure you're protein powder has leucine in it otherwise it's going to be a weight gainer shake. Only about 5g of a 30g scoop is converted to muscle tissue. More leucine = more muscle.
@@Homophobe101 it's cheaper than eating chicken. Protein powder usually costs about $0.7 to $1.20 per serving. It's more expensive upfront, but it works out cheaper
My kidneys are not optimal bc of being type 1 diabetic. My dr told me to reduce my protein to 60g a day. Which i know is not enough for muscle development- so doing 120-140g. I weigh 160. Any advice?
We only buy non-veg only on Sundays and finish it within two days. Rest of the days we are eating vegetarian with 1 or 2 eggs per person per day. No health issues whatsoever. What I'm trying to say is, majority of your food should be plant based and you'll have no health issues. Then again, I'm from India where veggies, greens, legumes etc are dirt cheap and we kinda mastered the art of making veg taste good. In western countries this might not be feasible. But if you try, you can go majorly vegetarian with ingredients readily available in your region...
Yes sir, it depends on your genetic ancestry too as in Sweden we need to have red meat because that's what our ancestors are and survived on. In eastern part of the globe people have lived on rice and Aryans on meat and plants both. So eat accordingly and stay healthy
At 250Ibs, the protein goal is unreal. I hit the gym 5 days a week, and I eat healthy, but you cant squeeze 200+ grams of peotein in under 1,000 calories and actually not feel hungry, I feel.
I weigh around 175, and I'm trying to lose some weight. If I am to both lose weight _and_ hit that kind of protein, then I'll be eating nothing but lean protein, pretty much. It's certainly possible, but it's not exactly an exciting diet, nor is it cheap.
Why you only eating 1000kcals. You need at least 2500 just to function n have energy at 200 plus lbs. If you cutting fat, just cut by 500kcals below maintenance and do 250kcals cardio burn 3, 4 x wk and train weights 3,4 x wk to burn more. Blessings
Had done the amount of protien per bodyweight thing before, but spent more time in the bathroom hours at a time screaming on occasion...😅. Can no doubt be expensive...not a lot one can cut back on to afford the extra food pending on income plus needs of ones life situation. Certian activites and needs are not always wants in disguise. But in the long run, ones health is all one has. Luxury ends up on the back shelf or ignored..and sometimes the best thing to do after a days toil is nothing at all. The whole recovery time thing is exceptionally important. If I could do it all over again, would have spent less money on b.s. bought more proper nutrition and spent time at the gym or at home with the little equipment I had. Chin up bars, streachy bands and hand weights were cheap. did like the gym, then the kids came along...😅. Bad habits when there is little to no sleep are easy to fall into like smoking...especially working physical labour jobs and long hours..coffee is good, but reliance on it ro stay alert can wreak havoc after a while. So to is living in bad neighbourhoods, but that can change over time to the better.." just have to endure." The physical is influanced by the psychological... And still have my own problems...but kudos to Jeff here for having provided info that has helped... " Thank you."
I don’t think you Americans have any trouble obtaining protein sources in your diet. It’s us, born in third-world countries, who struggle to meet our daily protein needs due to poverty and a weak economy. From morning to night, we have to work hard just to fight against the monthly inflation and rising costs. All our efforts are spent on food, housing, and clothing. In reality, we are modern-day slaves, unable to afford anything beyond our basic necessities, and many of us can’t even manage to fill our stomachs.
I live in Norway. Hardly a third-world country. Yet, I think it would be quite expensive to have a near all-protein diet. Granted, not as much as for you, but still, not quite as simple as "no trouble," as you suggest.
@@alaron5698maybe if you stopped gifting all your prisoners ps6s and instead gave everyone (population of 2000 people) a national brotein stipend check, then it would help
@@Unknown_source44 I'll have you know that back when I was in prison for three weeks for a double homicide, I was forced to make do with - *shudder* - a PS4! "We're terribly sorry, but the PS5 is sold out everywhere! It's a global pandemic, after all!" Naturally, I'm suing for a violation of my human rights.
I ate 180 grams a day and 80 grams a day. Very long stretches of time. Didn’t notice a difference. Actually got stronger eating less protein probably because it was Plant based. Better quality imo.
@@philipsk Plant base protein are incomplete protein with low bio availability, and definitely less healthier than animal products in terms of nutrients. Stop the cap immediately
There is likely mixed numbers because you have the uk calculation and the American calculation and they are both different from each other. For uk it’s .8g per kg and America it’s .8 per lb. There is a huge issue since there is 2.2kg per lb. Our anatomy and physiology teachers will say .8g per kg but it gets even more complicated on that. If we follow .8 per kg on off days the way down and days of maximum lifting it goes up to 2g per kg. For example on off days for someone who weights 220lb on off days that would be 79g of protein but maximum days it would be 179g but on your rules of 1g to lb that would be 220g so which one is it?
@@MihaiLeonardoNiculescu if your lean goal weight is 200lbs and you weight let's say 300 lbs then 100 of 300 is fat. each gram of protein is 4 cal per gram per pound ,that ends up being 400 calories that you could of applied to your weight loss.
If you aren't making enough money on the pizza itself (when you are, in fact, a pizza shop), then I dont know how a liquor license will help poor business practices keep you afloat. Maybe only being open Friday-Sunday has something to do with it.
Where is the study? I built muscle eating only 60 grams of only plant protein daily. There is no study, only people guessing. I think (guessing) the body recycles protein.
If they’re that heavy and look like The Rock, then yeah. If they’re that heavy and look like Chris Christie, then ideal bodyweight would be a better number.
I used to do 1g/lb of body weight. Then I listened to Mike Mentzer and a study he referenced where the guy just pees out the excess and it actually comes out to only really needing about .36 or so. Why go overboard, when you are just going to pee it out. Your body will only use what it needs. So just eat a well balanced diet, you should get the amount of protein you need easily from that.
Well then stop encouraging people to go broke trying to slugg down all that protein. Here's the truth..just focus on Quality Protein, not these crazy numbers. I like ground beef 4-5 hours before I power lift.You can feel it working cause you'll be pushing, moving weights with juice..try it. And a portion of ground beef after a solid weightlift session. . But just don't overload on it. On recovery days saute up some boneless skinless chicken..eat it with a baked potato or put the chicken in a salad. And just watch how much energy youll have. Try it i bet you'll feel it. Maybe also go cheap and toss down a can of tuna...its cheap but great protein. I guarantee you'll see gains. Like I said dont focus on numbers but some quality proteins you can feel working when you're lifting weights. And on other days just be simple...chicken salad or tuna. Thats it. Your body will respond.
Running low body fat and permanent 6 pack abs crashes testosterone levels when it is maintained. Happened to me. I went from 334 to 960 in around 3 months all natural no TRT. This book should be essential reading for all men. Written by a 50s guy with natural T levels higher than most 20s guys Complete guide to testosterone by james Francis
I remember one time I went to the gym I did like a whole upper body workout then I went home and I had a thing of drumsticks and I ate the whole thing and all that meat was in my stomach and when I woke up the next day it had completely shifted to my muscles and they were bigger. I literally watched it shift from my stomach to my muscles overnight
Canned tuna and quark are great budget choices. I can buy this 500g tub of quark for 98 cents. 300 calories, 50grams of protein total. One can of water-stored tuna is about 25g of protein. Only eat the oil-stored ones on a bulk.
I eat tuna packs everyday.. it's still abt a $ 1 or so a pk.. and they have alot of different flavors now.. I weigh 175 lbs with abt 15% bodyfat, and yes it is hard to get tht much protein daily..
Not achievabale for me as I don`t eat animal products except cheese. I`m not willing to make my life miserable by eating something I don`t enjoy eating. Having big muscless is not necessary.
I am from India and our unitary measurement is KGs ( 1kg = 2.2lbs). So I would say what he mentioned might be good for very heavy lifters or professional body builders/influencers etc. For regular upkeep of your body I follow 1g per kg of my body weight and it works wonders. Basically in American sense its 0.5g per lb and its more than enough! Forget IWB and AWB standards, forget all the internet knowledge available. Apply simple common sense - if you fart more than 10 times a day creating a polluted air issue for people around you, then somewhere your protein is going undigested and resulting into a Gas Cylinder. Its simple logic, people who have protein farts is because of excessive proteins going undigested. So keep a track of your workout regime, on days where u dont need much protein you can also cut down. Listen to your body, your Body is the Most advanced Fitness Trainer ever made on this planet❤
weekly kitna workout karte ho ? I workout about 4 days a week with 6k daily steps including stairs. I consume 1,5 times kg (100g+ for me daily). I feel no issue in digesting it. On the other hand, getting full on protein rich food and whey has reduced my temptations to snack on sugary and oily foods.
Less eggs, chicken and meat, more plant based sources and greens! Used to eat way too much of the other stuff thinking it was the only way to get "enough" protein. My gut health for one thing is much better now that I don't. It takes a minute to get used to but pea protein powder is great for veggie/fruit smoothies or pumpkin bars. Lentils and tofu if you do soy are also potential staples (also seitan though that has higher sodium). Protein from vegetables, nuts/seeds and whole grains here and there will add up. None of this is too expensive. No problem knocking out 150g+ if you need to. And it tastes good without messy prep or cleanup! Not a nutritionist like Jeff, but 1g/lb of bodyweight is probably overkill for most people. Maybe 1g/lb of lean body mass. Overall diet and proper nutrition is going to matter more in the longrun.
It annoys me sometimes when I see people say it’s impossible to consume protein on a budget. Include plant-based proteins! For example, I ate 2 servings of ground turkey today (44 grams protein), 3 eggs (18 grams protein), 1 whey isolate shake (25 grams protein), 1 cup soy milk (8 grams protein), 2 servings of lentils (16 grams of protein), 3 servings of peanut butter powder (18 grams protein), and some other stuff. Those plant-based proteins count too. If you are ONLY counting protein sources from things like meat and dairy, then yeah, it’s going to be super expensive. Including plant-based protein gives your wallet a break and is good for your health due to fiber and more.
@@Xellos357 No. There was pouched tuna (18 grams protein), pistachios (7 grams protein), and some wild rice (8 grams protein). And chill. No reason to be combative.
You really should stress that it is LEAN body weight not total body weight. If you are 300lbs, do not consume 300g protein/day.
🎯🎯🎯🎯🎯🎯
100%. Like your desired weight not your actual weight 👍👍👍
There you go. If you are 200 lbs with 20 percent body fat your goal should be the 160
@@wowrada200lbs with 20% bodyweight??? Lmfao can't make this up
@@carnivorous_vegan or you could turn your brain on and see the typo
Glad he said it's not easy financially. Food prices are high & only goin higher.
Yes.
Australia is a massive beef producer and beef here is still very expensive
just wait until TRE45ON steps in again next year. Prices will double!!!
@@StreetTruckinTitan Ya, cuz prices went down under Grandpa Joe.
@kinnymonster i didn't say they did but Joe isn't threatening tariffs and mass deportation.
@@StreetTruckinTitan you are correct.
And prices are high everywhere so fuc knows why these dumb dumbs keep blaming Biden for it all 🤦♂️
I'm telling you right now, You do not need 1 g of protein per lb of body weight to gain muscle. I gained my whole physique without ever paying attention to how much protein I was getting. I literally just ate when I was hungry. I've been bodybuilding non-professionally for 27 years. I don't know exactly how much protein is optimal for building muscle but it's nowhere near that..
Thank you for being honest. The price it takes to stay in shape is easy to underestimate for the average person.
💁🥛
I lifted for years believing I was eating enough protein - if not too much.
Turns out when I really examined it - I was way off.
Very difficult to get that much protein in consistently- for a busy person that is.
Meal prep is your friend 😊
A 16oz new york steak has an roughly even split of 100g of protein and 100g of fat. If you're 180, you could eat two of those a day and you'd be set.
Back in 2018 I was getting those for about $5.99 a pound pre-cut. Now I just have to buy the larger cuts and then trim them down. So instead of 2 pounds of steak a day, it's 2 pounds of roast. Which is even cheaper and easier to deal with.
💁🥛
What if you’re trying to put on muscle and you weigh 160 pounds? Is it different if you’re 25 years old or if you’re my age 55 years old? It would seem that you would probably need a little more protein at 55 but of course I could be wrong. I’m just speculating.
That's a really good question I hope Jeff will answer it
At 55 you accepted food slowly right si for sure the type and amount of food is different and to be in good health don’t eat too much
Vitimans, digestive enzymes..and a whole lotta luck sometimes.
There is a publication (forgot the author’s name) that confirms your assumption. You do need a little more protein if you’re 50+
Eat balanced meals. Your body will use what it needs. There is no fitness industry without loading everyone up on supplements and the oversized profits it creates for the industry.
its so confusing when you still use pounds, now i need to calculate everything back to standard weights
Good. Videos like this help you learn all kinds of things then.
Honestly, you’re super talented. Keep posting more!
Oh, he's a treasure.
Bot alert
Go away, bot
It's not talent donut - It's hard work!
OMG, the effort here is next level. Totally love it.
Lol
Bot alert
@@JG-zt5vr its a bot dont respond to bots or attention seekers
Also, Please talk about bioavailability, not all the protein we intake gets absorbed.
Just don't eat plant protein and you'll be good
Exactly!
With 240 lbs, I seriously dont need 240g of Protein to built muscle.
It's not your entire body weight.
Why would you need it per pound of body weight when a good percentage of your body isn't muscle? Shouldn't it be per pound of lean muscle mass?
Furthermore, muscle is comprised of 70% water. Should you be drinking an extra gallon or two of water to help increase muscle growth?
As long as you're consuming a we'll balanced diet, I'm sure all your nutritional needs are met imo.
Mike mentzer spotted
I was taught in my Nutrition Degree, that our calculations were based on IDB{Ideal Body Weight} versus ABW{Actual Body Weight....
What affect does/will your numbers based on protein for ABW, do for us?
That's correct. It's also 1 g per kg using ideal body weight.
I followed the 0.7 logic and my liver enzymes went through the roof. My doctor thought I was an alcoholic. I don’t drink. My liver felt like it was swelling and the heartburn was so bad I thought I was having heart attacks. After I quit all the supplements and high protein food, I lost ten pounds and my stomach is still damaged. I can’t eat most foods anymore. Take it slow.
Honestly, that just seems strange. Sound like you were uniquely vulnerable.
What kind of protein were you eating?
Probably the whey? I've heard some whey is polluted with metals etc.
I've heard so many people throw out numbers regarding how much protein you should consume. My question, which no one seems to address on this topic is this. Are you talking 1 gram per pound of body weight or 1 gram per pound of lean body weight? In other words, if you weigh 220 pounds and 60 of those pounds are fat and your ideal body weight is 160 lbs, should you eat 220 grams of protein per day or 160 grams of protein per day?
just body weight as it is easier to see on the day to day. The real question is why 1g/lb? How much excess protein are you peeing out?
How much protein per meal our body can take before it’s become directly 💩
It's lean bw not total bw for lean gain. As in contest prep.
Unless bulking up, then it's total bw.
Best to cycle.
@@NicMMA30g or 40g
Lean body weight would be more accurate. However, measuring your body fat percentage isn't always accurate nor readily available, hence using your full bodyweight. If you have a lot of fat to lose, Use your goal weight or your height in centimetres (for example, 6 feet, 183cm = 183 grams of protein)
This is incorrect. The number should be in terms of Lean body mass which thankfully I have seen many already point out.
Fat isn't very metabolocally active in the first place so needs very little calories to maintain once it's there. And, let's face it, all of us are here because we don't want to have an excess of fat storage anyway!
Just goes to show how little many of these 'influencers' know despite gaining huge followings. It's all very strange to say the least.
Not everyone has access to a DXA scan, so most other methods of measuring body fat are somewhat inaccurate. However I agree with you that Jeff isn't completely accurate. Most studies have 1 gram per pound/2.205 grams per kilogram as the high end/cut-off point
So I’m 230 pounds of muscle I need to ingest 230 protein? That is like impossible
How is that impossible lol?
230 grams of protein is less than 1000 calories, so it is less than half your maintenance which is probably at around 2500 calories per day.
200 grams of protein, 100 grams of fat and 200 grams of carbs = 2500 calories, completely reasonable macro divide.
Blend 12 raw organic eggs with nut butter and milk, ice cream and eat cooked 12 organic or free range eggs, n divide over day in 3 or 4 meals, plus your usual 3 or 4 solid meals. Eg fish, chkn, beef, seeds beans nuts, or rice n beans for complete aminos if tight for cash, if can afford but a bcaas and eaas collagen, combine all 3 in a drink post wo or intra wo. Hope that helps.
Read Mike Mentzer book re protein scam of fitness industry shakes . Carbs and kcals build more muscle. But protein more lean muscle if in kcal deficit. Hence bulking n cutting cycles re dieting for bb contests.
If you're overweight and looking to lose fat and gain muscle should I use my current weight or goal weight? I'm 5'6" and weigh 210lbs but trying to hit 170lbs. So should I eat 210g or 170g?
Goal weight if you are trying to lose pounds.
170g of protein. Good luck 🍀
210 grams
(170+210)/2= 190 🤪that will make you wrong but just half as wrong compared to if you choose the wrong extreme
Yeah, I pretty much never hit that number. I'm around 175 and hit around 100-140 grams a day, usually. I feel like hitting 200 + grams, especially while cutting, would require a pretty much all-protein diet, which would be both really expensive and really boring. I hope that the numbers he uses are optimal but not absolutely necessary, as if so, I'm not going to be growing or even maintaining much.
You're absolutely right Jeff, thanks for addressing this + Happy holidays and Merry Christmas Team ATHLEAN X!
I read it was 1g /Kg of lean body weight, so you have to deduct body fat.
1g/lbs of lean body mass, is what you mean i think. if it was kilograms, its too low. lets say someone weighs 100kg and have 20% body fat, then they should only eat 80g of protein, thats not enough. rather 1,3-1,6g/kg lean body mass.
But in kg is 1 or 1.2 gr for kg ...why you mixed grams with pounds? Its wrong message by measure unit point of view....
Please give a bottom line as well, as per kg of body weight. 🙏
1.6 grams of Protien per kg of lean muscle mass.
Which is body weight minus body fat percentage converted into weight
The problem is not the amount but the financial cost of it
Exactly, ive found that oats and peanut butter is cheapest protein
Eggs yesterday. Eggs today. Eggs for ever.
🇧🇷🐔🥚🥚🥚🍳💸
You can only healthily consume 7 eggs per week. Things that have a lot of protein in them: whole bread, peanut butter, all kinds of seeds, lentils and split peas, meat (duh). If you eat foods with these ingredients regularly you can easily only eat 7 eggs per week.
@@yuridanylko i eat 6 eggs daily ;)
Eggxactly
@@yuridanylkoyou really comparing eggs to bread?
Eggcellent advice
Very interesting 👌 👍 🤔 and very informative 👍 👌 👏
Killer hair transplant, Jeff!
Jeff did hair transplant?
@Nobodysurvivesevenonebit Yes, it's obvious. Look at his hairline
Look the same to me @@gothops2632
One of worst mistakes of my life was lifting heavy and training 7 days of the week and eating less then 120 grams of protein.
My body never recovered form training and after a while I injured my shoulders, arms, knees and neck.
I stopped training for one month but it did not help. Even now after 1 year of not training I still feel pain in my knees and shoulders.
Imo you would benefit from movement training such as dancing and martial arts katas yoga etc. If you are serious about restoring your joints 3 to 4 hours a day of light non monotonous movement. Start maybe with shorter time in the beginning and work yourself up to several hours in a month or two. It may take a year or two to restore functionality and alleviate all pain so there is an element of patience involved. With time heavy training can be incorporated again, within reason. Outdoors if you have access to sun otherwise supplement with d3 and k2.
Love the honesty guys, I'm not but 145lb, but with 5 kids it is so hard to eat even 1:1, let alone 1:1.2. Also, I'm a hard gainer, if you guys have any advice, I'm all ears. I'm already an avid AthleanX user, as well as follow Jeff on RUclips. I know the problem is my diet but how do I fix this?
if you can digest properly then whole eggs are good option. easy to carry along also. 100% bioavailability or almost.
good quality protein powder is also good option if affordability isn't an issue. 100% bioavailability.
these two sources mean body gets entire protein content after digestion whereas meats, etc aren't 100% bioavailable so you need to aim for higher than 1:2 to mitigate the wastage.
@@farhanhussain_ also a carton of liquid egg whites is 100g protein.
What if you’re trying to lose weight? Do you eat the grams per your goal weight? Or are you still supposed to be eating as many grams as you weigh?
Goal weight
fat free weight. for bulking they say use target/goal weight. I don't know about it in weight loss scenario.
How the hell are you supposed to get that protein amount and still be in a caloric deficit when trying to lose weight, without having to rely solely on shakes?
Carnivor bro...get those nasty carbs out of your life...or minimize them to like 30-50 a day! Been doing it for more than a year. Manage to convince my 2 best friends and they are absolutely rocking at the momemt!
@@loukass85or Keto low carb, both work.
You simply need to rely on the shakes. I personally have to eat at least 140 grams of protein in 1600 kcals when in a cut so cant imagine not drinking a shake every day.
Mixing metric with imperial units doesn't help. 😬
It's not even that much of an inconvenience. A pound is about half a kilogram, case closed. Or just use a calculator if you need a precise conversion.
@@timangar9771 genius we know that but why use pounds at all? when talking in gms?
That's how nutrition labels are done.
@@mikekillion4731 in how many countries?
@@skimrankhan167 Doesn't matter.
How does body fat percentage affect the calculation?
EXACTLY!! I always heard it was per pound of "LEAN" body weight not just body weight. Which makes more sense. You're only trying to build or at the least maintain your "MUSCLE" not your overall body weight. Yes I am aware that muscle weighs more than fat, but, a 200 pound obese person isn't going to have as much muscle to feed as a 200 pound muscular person.
@1964rhett I think this is where 'how much protein per kg bodyweight' falls down. It seems the amount can very if you are in a calorie deficit, maintenance or surplus. Are you looking to cut, maintain bulk. Extra protein can often mean extra spending, and protein being used instead of carbs to fuel the body. If you are in a slight calorie surplus and you train correctly whilst hydrated, you will build lean muscle no matter what you eat. Remember, starch based carbs and fruit and veg contain protein and can count towards your protein goals.
Eating cats and dogs is perfectly legal in Switzerland..so free protein from the pound 😮
ever since i turned vegetarian its even harder to get those numbers in without getting excess calories. a random cut of meat is packed with protein and low calories if lean. 100 grams of dry red lentils will have around 25g and boy cooked that's a mouthful.
but besides that i love my veggie lifestyle and make nice gains.
I hear those ratios in both kgs and lbs. Which is correct? 1-1.5 g per pound or kg of bodyweight?
Isnt is gram per kg of bodyweight??
Like 80g for 80kg person
I've always done about 1.5 to 2 grams of protein per pound of body weight and that's usually worked very well for me(I'll grant you that I'm probably overdoing it though).
I've never been clear however on what the recommended carb intake for lean muscle growth is.
That's way overboard.
Protein powder makes it a lot more convenient to get enough in a day
Very expensive my man.
@@Homophobe101use vegan pwdr it's cheaper n mix with pnut butter yoghurt milk eggs
@@Homophobe101 It's $2.14 a day at 1 shake per day. That's crazy affordable. People spend 2 or 3 times more on their morning coffee which does nothing for them.
Just make sure you're protein powder has leucine in it otherwise it's going to be a weight gainer shake. Only about 5g of a 30g scoop is converted to muscle tissue. More leucine = more muscle.
@@Homophobe101 it's cheaper than eating chicken. Protein powder usually costs about $0.7 to $1.20 per serving. It's more expensive upfront, but it works out cheaper
It's 0.8 - 1.2 per KILOGRAM NOT Pounds!
My kidneys are not optimal bc of being type 1 diabetic. My dr told me to reduce my protein to 60g a day. Which i know is not enough for muscle development- so doing 120-140g. I weigh 160.
Any advice?
Get a 2nd opinion or maybe see an RDN
Is that 1.0-1.2 grams of your target weight? Female, 68, want to keep lean muscle while shedding 20 lbs.
And worth to highlight that 100g of meat is only 20-30g of protein.
We only buy non-veg only on Sundays and finish it within two days. Rest of the days we are eating vegetarian with 1 or 2 eggs per person per day. No health issues whatsoever. What I'm trying to say is, majority of your food should be plant based and you'll have no health issues. Then again, I'm from India where veggies, greens, legumes etc are dirt cheap and we kinda mastered the art of making veg taste good. In western countries this might not be feasible. But if you try, you can go majorly vegetarian with ingredients readily available in your region...
Yes sir, it depends on your genetic ancestry too as in Sweden we need to have red meat because that's what our ancestors are and survived on. In eastern part of the globe people have lived on rice and Aryans on meat and plants both. So eat accordingly and stay healthy
@weeping_curse_of_banshee Yep, the tried and tested way is the best. Follow what your ancestors ate with slight alterations to make it better...
Look at the title of the short. The subject is not "being healthy" but building muscle. This video was not really about health, as such.
At 250Ibs, the protein goal is unreal. I hit the gym 5 days a week, and I eat healthy, but you cant squeeze 200+ grams of peotein in under 1,000 calories and actually not feel hungry, I feel.
I weigh around 175, and I'm trying to lose some weight. If I am to both lose weight _and_ hit that kind of protein, then I'll be eating nothing but lean protein, pretty much. It's certainly possible, but it's not exactly an exciting diet, nor is it cheap.
Why you only eating 1000kcals. You need at least 2500 just to function n have energy at 200 plus lbs.
If you cutting fat, just cut by 500kcals below maintenance and do 250kcals cardio burn 3, 4 x wk and train weights 3,4 x wk to burn more. Blessings
@@alaron5698Just cycle your macros and diets in 3 day periods of maintain or lean gain days.
But what about me? I love blueberry pie and there is not much protein in that. Can we negotiate the numbers please.
Peter Clemenza: Leave the blueberry pie. Take the cannoli.
Costco & Sam’s Club rotisserie chicken, $5 for the whole chicken! Great for food prep!
You previously said 0.8 is okay.
Rice and beans is an inexpensive way to get protein and amino acids
👍 🏃♂️ 🏔️
Depends on where you live and what the price of a roof over your head plus clothes to wear is.
@ beans and rice is cheap than meat because you cook big you know ….
Good luck trying to get 160 grams of protein through beans lmfao, I feel bad for your toilet.
@ haha of course you diversify your protein, eating only beans is a bad idea lmfao
Save money and buy meat/chicken in bulk. You'll save way more $$$ in the long run
Had done the amount of protien per bodyweight thing before, but spent more time in the bathroom hours at a time screaming on occasion...😅.
Can no doubt be expensive...not a lot one can cut back on to afford the extra food pending on income plus needs of ones life situation.
Certian activites and needs are not always wants in disguise.
But in the long run, ones health is all one has. Luxury ends up on the back shelf or ignored..and sometimes the best thing to do after a days toil is nothing at all. The whole recovery time thing is exceptionally important.
If I could do it all over again, would have spent less money on b.s. bought more proper nutrition and spent time at the gym or at home with the little equipment I had.
Chin up bars, streachy bands and hand weights were cheap. did like the gym, then the kids came along...😅. Bad habits when there is little to no sleep are easy to fall into like smoking...especially working physical labour jobs and long hours..coffee is good, but reliance on it ro stay alert can wreak havoc after a while. So to is living in bad neighbourhoods, but that can change over time to the better.." just have to endure." The physical is influanced by the psychological...
And still have my own problems...but kudos to Jeff here for having provided info that has helped...
" Thank you."
There's a difference between health and packing on as much muscle as you can.
1.6g/kg is enough
Does that include body fat percentage
Yeah, unfortunately
Why would we count our fat weight together with skeletal muscle weight when counting how much protein we need daily?
We are trying to grow, not just maintain
Exactly. If you're already a little over weight then why would you match that with protein amount? 1g per lb is too much
It's 1 g per kg using ideal body weight, not current body weight.
@@onegirl131A respected trainer and bodybuilder in my country said we need to calculate the protein daily requirement even for the extra fat
That’s why I buy the cheapest chicken I can. Drumsticks be keeping me big as hell.
What if you have a higher body fat %? does that mean you still going with the per lb?
I recently read that it should be based on your weight if you were lean, maybe 10 to 15% body fat, or if your abs are visible.
I don’t think you Americans have any trouble obtaining protein sources in your diet. It’s us, born in third-world countries, who struggle to meet our daily protein needs due to poverty and a weak economy. From morning to night, we have to work hard just to fight against the monthly inflation and rising costs. All our efforts are spent on food, housing, and clothing. In reality, we are modern-day slaves, unable to afford anything beyond our basic necessities, and many of us can’t even manage to fill our stomachs.
I live in Norway. Hardly a third-world country. Yet, I think it would be quite expensive to have a near all-protein diet. Granted, not as much as for you, but still, not quite as simple as "no trouble," as you suggest.
@@alaron5698maybe if you stopped gifting all your prisoners ps6s and instead gave everyone (population of 2000 people) a national brotein stipend check, then it would help
@@Unknown_source44 I'll have you know that back when I was in prison for three weeks for a double homicide, I was forced to make do with - *shudder* - a PS4! "We're terribly sorry, but the PS5 is sold out everywhere! It's a global pandemic, after all!" Naturally, I'm suing for a violation of my human rights.
Eat barley/ whole grains and beans/legumes, just like the Roman gladiators did. Also vegetables and fruits.
Do you need this much in a day?
I ate 180 grams a day and 80 grams a day. Very long stretches of time. Didn’t notice a difference. Actually got stronger eating less protein probably because it was Plant based. Better quality imo.
@@philipsk plant based through what? Like what plants do I need to eat
@@philipsk Plant base protein are incomplete protein with low bio availability, and definitely less healthier than animal products in terms of nutrients. Stop the cap immediately
130g is hard for me to hit as makes me feel ill. I did wonder if it really makes that much difference.
Bullshit !!! For a person who weighs 160 pounds, 130 grams of protein is more than enough
Those food prices are devilish. What is going on in the US? Even bread is overpriced.
There is likely mixed numbers because you have the uk calculation and the American calculation and they are both different from each other. For uk it’s .8g per kg and America it’s .8 per lb. There is a huge issue since there is 2.2kg per lb. Our anatomy and physiology teachers will say .8g per kg but it gets even more complicated on that. If we follow .8 per kg on off days the way down and days of maximum lifting it goes up to 2g per kg. For example on off days for someone who weights 220lb on off days that would be 79g of protein but maximum days it would be 179g but on your rules of 1g to lb that would be 220g so which one is it?
It should be 1g per lean bodyweight not total bodyweight right? You should feed the muscle not the fat.
Its not a hard set rule and he means bodyweight because its just easier to see and calculate on the daily.
I think you should eat 1g of Protein per pound of your “target” body weight.
1g per lb of goal weight.
1g per lb of total bodyweight
@@MihaiLeonardoNiculescu if your lean goal weight is 200lbs and you weight let's say 300 lbs then 100 of 300 is fat. each gram of protein is 4 cal per gram per pound ,that ends up being 400 calories that you could of applied to your weight loss.
So...is 2.5 lbs of chicken daily too much? Too little?
If you aren't making enough money on the pizza itself (when you are, in fact, a pizza shop), then I dont know how a liquor license will help poor business practices keep you afloat. Maybe only being open Friday-Sunday has something to do with it.
Where is the study? I built muscle eating only 60 grams of only plant protein daily. There is no study, only people guessing. I think (guessing) the body recycles protein.
The price of eggs where I live is literally going up every 3 weeks by *DOLLARS*. From $.699 to $9.89 to this weeks $13.49.
You might need to look for a farmers market or a local farm that sells direct. That is truly absurd. Best of luck
Shop somewhere else
Where do you live?
I buy 60 eggs every week for 12$. From a farmer. Romania.
Here we can buy 7 eggs for 1$
Oh my god he looks like Obama
Eat like caveman days
BROOOOOOOO!!!! $15-$17 per pound for meat stop exaggerating. It’s $3.29 - $17 per pound. Smh influencers these days 😂🤣
So a 300 lbs guy needs at least 300 grams of protein? 👀🤔
If they’re that heavy and look like The Rock, then yeah. If they’re that heavy and look like Chris Christie, then ideal bodyweight would be a better number.
I used to do 1g/lb of body weight. Then I listened to Mike Mentzer and a study he referenced where the guy just pees out the excess and it actually comes out to only really needing about .36 or so. Why go overboard, when you are just going to pee it out. Your body will only use what it needs. So just eat a well balanced diet, you should get the amount of protein you need easily from that.
36 grams of protein per day?
@shadow_1612. .36 X bodyweight
@@shadow_1612 if you weigh 100lb
Yes, this👍
Totally agree with you.
People are so obsessed with protein these days they're forgetting that a well balanced diet is key.
@@shadow_1612.36 per lb of body weight
gram per lb?! Just, why? I know, I know, imperial murica yada yada, but still, metric per imperial it's crazy.
Oikos triple zero is good
Update the playlists please
Well then stop encouraging people to go broke trying to slugg down all that protein. Here's the truth..just focus on Quality Protein, not these crazy numbers. I like ground beef 4-5 hours before I power lift.You can feel it working cause you'll be pushing, moving weights with juice..try it. And a portion of ground beef after a solid weightlift session. . But just don't overload on it.
On recovery days saute up some boneless skinless chicken..eat it with a baked potato or put the chicken in a salad. And just watch how much energy youll have. Try it i bet you'll feel it. Maybe also go cheap and toss down a can of tuna...its cheap but great protein. I guarantee you'll see gains. Like I said dont focus on numbers but some quality proteins you can feel working when you're lifting weights. And on other days just be simple...chicken salad or tuna. Thats it. Your body will respond.
Good rule of thumb average man key word average needs about 170g and average woman 130g
All the comments of grown ass men crying because of this just keeps proving that Alex Jones was right.
Is it really matter
...
Listen to your stomach
If you’re not allergic, peanuts are magical
Yea, but they aren't complete protein. But still, it counts towards the total amount of protein needed per day though
Peanuts butter or just peanuts it’s different
@@KhanKubratDuloIt is possible to grind your own, or buy peanut butter that’s 100% peanuts. But you’re right, you definitely need to read the labels.
@@twestgard2 don’t believe labels man…. Everything looks for winning money I don’t eat peat butter or chocolate… 🍯 honey is the best
Whey protein helps a lot!
Those are good conservative numbers. Just remember, your muscles are made up a very little protein. If I remember right, 16%.
Running low body fat and permanent 6 pack abs crashes testosterone levels when it is maintained. Happened to me. I went from 334 to 960 in around 3 months all natural no TRT. This book should be essential reading for all men. Written by a 50s guy with natural T levels higher than most 20s guys
Complete guide to testosterone by james Francis
0.5g per lb is still enough. I'm 250 and can gain muscle with like 130g
well said
I remember one time I went to the gym I did like a whole upper body workout then I went home and I had a thing of drumsticks and I ate the whole thing and all that meat was in my stomach and when I woke up the next day it had completely shifted to my muscles and they were bigger. I literally watched it shift from my stomach to my muscles overnight
X for doubt.
@alaron5698 don't have doubt. Have faith
Oh so i need 270 no you just need 0.73 to 0.82 at most
So how are inmates so big and jacked? I know they are not getting the "proper" amount of protein.
Canned tuna and quark are great budget choices. I can buy this 500g tub of quark for 98 cents. 300 calories, 50grams of protein total.
One can of water-stored tuna is about 25g of protein.
Only eat the oil-stored ones on a bulk.
I eat tuna packs everyday.. it's still abt a $ 1 or so a pk.. and they have alot of different flavors now.. I weigh 175 lbs with abt 15% bodyfat, and yes it is hard to get tht much protein daily..
Seed oils are not healthy though.
Chicken breast, peanuts, whey. Enough said!
Not achievabale for me as I don`t eat animal products except cheese. I`m not willing to make my life miserable by eating something I don`t enjoy eating. Having big muscless is not necessary.
Chicken leg quarters
Plant based also helps ❤
Stop buying processed crap.. just invest all your food budget on un processed food .
I am from India and our unitary measurement is KGs ( 1kg = 2.2lbs). So I would say what he mentioned might be good for very heavy lifters or professional body builders/influencers etc. For regular upkeep of your body I follow 1g per kg of my body weight and it works wonders. Basically in American sense its 0.5g per lb and its more than enough! Forget IWB and AWB standards, forget all the internet knowledge available. Apply simple common sense - if you fart more than 10 times a day creating a polluted air issue for people around you, then somewhere your protein is going undigested and resulting into a Gas Cylinder. Its simple logic, people who have protein farts is because of excessive proteins going undigested. So keep a track of your workout regime, on days where u dont need much protein you can also cut down.
Listen to your body, your Body is the Most advanced Fitness Trainer ever made on this planet❤
weekly kitna workout karte ho ? I workout about 4 days a week with 6k daily steps including stairs. I consume 1,5 times kg (100g+ for me daily). I feel no issue in digesting it. On the other hand, getting full on protein rich food and whey has reduced my temptations to snack on sugary and oily foods.
Eggs.
More protein powder
Can you do the same video in KG for europeans plz
What happens if you have high body fat% and 6'3" and want to body recomp... and 300lbs? 300 grams of protein... no way!
Less eggs, chicken and meat, more plant based sources and greens! Used to eat way too much of the other stuff thinking it was the only way to get "enough" protein. My gut health for one thing is much better now that I don't. It takes a minute to get used to but pea protein powder is great for veggie/fruit smoothies or pumpkin bars. Lentils and tofu if you do soy are also potential staples (also seitan though that has higher sodium). Protein from vegetables, nuts/seeds and whole grains here and there will add up. None of this is too expensive. No problem knocking out 150g+ if you need to. And it tastes good without messy prep or cleanup!
Not a nutritionist like Jeff, but 1g/lb of bodyweight is probably overkill for most people. Maybe 1g/lb of lean body mass. Overall diet and proper nutrition is going to matter more in the longrun.
Plant proteins are badly assimilated by the body. Eat more veggies to feel full, instead of carbs yes. But go eat your eggs.
It annoys me sometimes when I see people say it’s impossible to consume protein on a budget. Include plant-based proteins!
For example, I ate 2 servings of ground turkey today (44 grams protein), 3 eggs (18 grams protein), 1 whey isolate shake (25 grams protein), 1 cup soy milk (8 grams protein), 2 servings of lentils (16 grams of protein), 3 servings of peanut butter powder (18 grams protein), and some other stuff.
Those plant-based proteins count too. If you are ONLY counting protein sources from things like meat and dairy, then yeah, it’s going to be super expensive. Including plant-based protein gives your wallet a break and is good for your health due to fiber and more.
You barely made it to 120g. Now add 25% more
@ Did you not read? 😲 I said, “and some other stuff.”
@@joeyq9953LMAO, so you're talking about the breads and potatoes and desserts now, right? Which have basically zero protein
@@Xellos357 No. There was pouched tuna (18 grams protein), pistachios (7 grams protein), and some wild rice (8 grams protein).
And chill. No reason to be combative.
@@joeyq9953 combative? Hardly lol. This is the internet. There's no point to be combative