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Getbig Main Boards => Gossip & Opinions => Topic started by: Deicide on August 14, 2011, 06:11:09 AM

Title: 2g protein per kg? Mythology or reality?
Post by: Deicide on August 14, 2011, 06:11:09 AM
Now, for starters, we all know I don't have a lot of muscles but those times I have eaten less than 2g per kg of bodyweight for weeks on end I did not notice a loss of the muscles I do have or in strength. I was wondering if others have had this experience? I personally think it is a fabrication for marketing purposes that you have you consume 2g of protein per kg or since protein synthesis is so much better with juice, for juicers this might be applicable? What do you guys think?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Tito24 on August 14, 2011, 06:25:08 AM
Yes absolutely, total lie!

I used to eat like crazy in the begin years i trained, ate tons of protein from several sources. lots of shakes and supps, also because flex magazine told me that was required!! flex can you read this, pieces of shit.
Now that i dont anymore. not even shakes. eating like a normal person does. having lost zero muscle and even gained more muscle and became more trimmed.
I also think that when you dont eat a lot of protein that your body tends to use it more proper as well. but again, its all fabricated lies in these mags, really.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Moen on August 14, 2011, 06:29:15 AM
The less protein sparing nutrients, the less protein is going to be used for muscle building purposes. You can not override the body's energy needs and tilt it more towards muscle building, simply by eating more protein. That would be TOO easy.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Deicide on August 14, 2011, 06:30:34 AM
Yes absolutely, total lie!

I used to eat like crazy in the begin years i trained, ate tons of protein from several sources. lots of shakes and supps, also because flex magazine told me that was required!! flex can you read this, pieces of shit.
Now that i dont anymore. not even shakes. eating like a normal person does. having lost zero muscle and even gained more muscle and became more trimmed.
I also think that when you dont eat a lot of protein that your body tends to use it more proper as well. but again, its all fabricated lies in these mags, really.

Yeah, I try to get in about 100g, give or take and never notice a difference. Weird. Even on a diet I don't notice a difference, even weirder.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: PJim on August 14, 2011, 06:50:18 AM
I eat around 80-120 grams a day on average.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Emmortal on August 14, 2011, 06:51:32 AM
Complete and utter horse shit.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: SF1900 on August 14, 2011, 06:52:12 AM
Agreed. The whole 1.5-2g of protein per pound of bodyweight is just ridiculous. I am not sure what Flex magazines (or any of the other magazine) gains by stating this.  :-\ :-\

However, Branch Warren did state that his food bill is close to $400 a week  ::) ::)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Deicide on August 14, 2011, 06:53:36 AM
Agreed. The whole 1.5-2g of protein per pound of bodyweight is just ridiculous. I am not sure what Flex magazines (or any of the other magazine) gains by stating this.  :-\ :-\

However, Branch Warren did state that his food bill is close to $400 a week  ::) ::)

If one is on massive drugs, I can see how this might work...otherwise....hmm.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: SF1900 on August 14, 2011, 07:02:24 AM
If one is on massive drugs, I can see how this might work...otherwise....hmm.

Even so! I think Branch stated that his food bill was close to $2,000 a month  :-\ :-\  Sounds suspicious. Then again, he is 'hardcore'  ::) ::)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Tito24 on August 14, 2011, 07:04:39 AM
imagine how terrible branch his genes are. even with that amount of food and drugs he cant break the 16 inch arm department
Title: Re: 2g protein per kg? Mythology or reality?
Post by: SF1900 on August 14, 2011, 07:06:19 AM
imagine how terrible branch his genes are. even with that amount of food and drugs he cant break the 16 inch arm department

 :D :D I was just going to say something like that. With that amount of food bill + drugs, he should have won the Mr. O at least 10 times (or however long he's been competing)  :D :D
Title: Re: 2g protein per kg? Mythology or reality?
Post by: JasonH on August 14, 2011, 09:07:26 AM
I eat around 80-120 grams a day on average.

Wow, that's not a lot - do you actually gain on that?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OneMoreRep on August 14, 2011, 09:11:46 AM
Now, for starters, we all know I don't have a lot of muscles but those times I have eaten less than 2g per kg of bodyweight for weeks on end I did not notice a loss of the muscles I do have or in strength. I was wondering if others have had this experience? I personally think it is a fabrication for marketing purposes that you have you consume 2g of protein per kg or since protein synthesis is so much better with juice, for juicers this might be applicable? What do you guys think?

I always heard that the ratio was 1gram of protein per every kg of muscle mass.  I never heard it being 2grams/kg.

Either way, it's not that important.  I've found that with just 1 gram of protein per kg of mass, I am able to maintain all strength, while building muscle mass.  I typically consume between 90-110 grams of protein per day.

I guess it comes down to personal preference and what your body dictates.
"1"
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 14, 2011, 09:15:03 AM
Now, for starters, we all know I don't have a lot of muscles but those times I have eaten less than 2g per kg of bodyweight for weeks on end I did not notice a loss of the muscles I do have or in strength. I was wondering if others have had this experience? I personally think it is a fabrication for marketing purposes that you have you consume 2g of protein per kg or since protein synthesis is so much better with juice, for juicers this might be applicable? What do you guys think?
You foolish beast, haven`t I already been over this a trillion times already? 
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 14, 2011, 09:16:37 AM
Yeah, I try to get in about 100g, give or take and never notice a difference. Weird. Even on a diet I don't notice a difference, even weirder.
You can eat less than that even.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Rami on August 14, 2011, 09:17:06 AM
I eat around 80-120 grams a day on average.

same here, feel much better than when I was trying to get 200+
Title: Re: 2g protein per kg? Mythology or reality?
Post by: YngiweRhoads on August 14, 2011, 09:20:05 AM
I just try and eat as healthy as I can without counting grams of protein/carbs etc.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Camel Jockey on August 14, 2011, 09:23:20 AM
A total lie hence why most of these giant lugs can't even bend and touch their feet and are dying faster than ever.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Dr Dutch on August 14, 2011, 09:25:09 AM
When dieting 2gr/kg could be right. When not dieting 100gr is enough and you get that easily on a normal diet.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Coach is Back! on August 14, 2011, 09:25:29 AM
You can eat less than that even.

2k is too much but in maybe a few of you (such as TA) should quit going by what Flex or Muscle and Fitness say and actually pick up clinical sports nutrition book and have a glance. Unless you think you're smarter and know better than the phd's who actually wrote the book. My guess is that people like TA who would actually take the time to get tested (bod pod) would actually find out in reality (if he or anyone else says their taking in what they really state on here) is that he is skinny/fat and isn't holding as much muscle as they think they are.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Bobby on August 14, 2011, 09:41:14 AM
2g / kg is minimal, it's even lower than 1g / lb :-\

Minumum intake is 1g /lb (2.25g/kg)
Recommended intake is 1.25-1.5g / lb (2.75-3.25g/kg)

i get around 220-250g per day
Title: Re: 2g protein per kg? Mythology or reality?
Post by: closeline on August 14, 2011, 09:47:01 AM
Nasser Interview:

"I increased my protein to 600gr daily. This is the way i gained 30 pounds (up to 280lbs) of lean muscle between the 1994 and 1995 Mr Olympia"

so i guess protein is the key to big muscles


NASSER approved
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Dr Dutch on August 14, 2011, 10:03:36 AM
Nasser Interview:

"I increased my protein to 600gr daily. This is the way i gained 30 pounds (up to 280lbs) of lean muscle between the 1994 and 1995 Mr Olympia"

so i guess protein plus juicing till it comes out of your ears is the key to big muscles


NASSER approved
fixed
Title: Re: 2g protein per kg? Mythology or reality?
Post by: dr.chimps on August 14, 2011, 10:06:48 AM
fixed
No shit. With his 10g/week of shit, Nasser would grow in spite of nutrition.   
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Meso_z on August 14, 2011, 10:13:01 AM
2g / kg is minimal, it's even lower than 1g / lb :-\

Minumum intake is 1g /lb (2.25g/kg)
Recommended intake is 1.25-1.5g / lb (2.75-3.25g/kg)

i get around 220-250g per day
This..

Although you can get away with a bit less than that..
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Deicide on August 14, 2011, 10:15:19 AM
I guess everyone is different...
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Meso_z on August 14, 2011, 10:17:54 AM
I guess everyone is different...
Yes..
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 14, 2011, 10:29:31 AM
Yes absolutely, total lie!

I used to eat like crazy in the begin years i trained, ate tons of protein from several sources. lots of shakes and supps, also because flex magazine told me that was required!! flex can you read this, pieces of shit.
Now that i dont anymore. not even shakes. eating like a normal person does. having lost zero muscle and even gained more muscle and became more trimmed.
I also think that when you dont eat a lot of protein that your body tends to use it more proper as well. but again, its all fabricated lies in these mags, really.

Exactly, you are one of the biggest guy here and if you don't need high protein, nobody does

these tiny tits will never learn
Title: Re: 2g protein per kg? Mythology or reality?
Post by: nosleep on August 14, 2011, 10:37:21 AM
I always heard that the ratio was 1gram of protein per every kg of muscle mass.  I never heard it being 2grams/kg.

Either way, it's not that important.  I've found that with just 1 gram of protein per kg of mass, I am able to maintain all strength, while building muscle mass.  I typically consume between 90-110 grams of protein per day.

I guess it comes down to personal preference and what your body dictates.
"1"

1G PRO PER KG OR LB? THE RULE OF THUMB IS 1 PER LB.

I NEED MORE, SINCE WHEN I GO LESS I SUFFER. I RUN ABOUT 1.5 PER LB WITH 1G CARBS, .5G FAT PER WHEN I TRY TO ADD WEIGHT.AND NOW SINCE IM TRYIN TO LEAN OUT I STARTED AT 1.5 PER LB AND 1.5G PER LB OF CARBS..LOW TO NO FAT...WORKIN MY WAY TO 2G PRO, .25G  CARBS(WILL GET TO THIS NEXT WEEK FOR THREE WEEKS AND ILL THEN BLOW UP FROM WITHIN).
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OneMoreRep on August 14, 2011, 10:41:08 AM
1G PRO PER KG OR LB? THE RULE OF THUMB IS 1 PER LB.

I NEED MORE, SINCE WHEN I GO LESS I SUFFER. I RUN ABOUT 1.5 PER LB WITH 1G CARBS, .5G FAT PER WHEN I TRY TO ADD WEIGHT.AND NOW SINCE IM TRYIN TO LEAN OUT I STARTED AT 1.5 PER LB AND 1.5G PER LB OF CARBS..LOW TO NO FAT...WORKIN MY WAY TO 2G PRO, .25G  CARBS(WILL GET TO THIS NEXT WEEK FOR THREE WEEKS AND ILL THEN BLOW UP FROM WITHIN).

That is what I heard somewhere.

Personally, I find it works just fine for me.  When I was younger, I bought into the nonsense that these magazines and so-called pros tell you regarding 2-2.5 grams of protein per pound and it was utter bullshit.  Your body does not need that excessive amount of protein to maintain and/or build muscle.

Again, I haven't read up any literature to substantiate these claims, I've just found from personal experience that it has not been the case.  That and most others I know who adhered to 1g/kg experienced proper growth and strength increases with no issues whatsoever.

"1"
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Coach is Back! on August 14, 2011, 10:41:39 AM
What Bobby said in his first post.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Dr Dutch on August 14, 2011, 10:53:13 AM
Another thing most forget: it's per kilo of lean body weight. That is, for most getbiggers, about 20% I guess.

So if you are 100kg (220 lbs) with 20% it's 80kg lean, so 160gr/day while dieting is more than enough..and 80gr when not dieting...
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Meso_z on August 14, 2011, 10:56:15 AM
Another thing most forget: it's per kilo of lean body weight. That is, for most getbiggers, about 20% I guess.

So if you are 100kg (220 lbs) with 20% it's 80kg lean, so 160gr/day while dieting is more than enough..and 80gr when not dieting...
Yes! Lean body mass..  8)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: MAXX on August 14, 2011, 11:00:31 AM
depends on the individual. hormone levels and bodycomposition.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Dr Dutch on August 14, 2011, 11:03:20 AM
depends on the individual. hormone levels and bodycomposition.
Of course everyone is different, like the heat. Really hate a wet heat..well depends of course, on the individual.

Title: Re: 2g protein per kg? Mythology or reality?
Post by: Tito24 on August 14, 2011, 11:06:59 AM
(http://p1.xhamster.com/000/000/748/738_1000.jpg)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: maxkane69 on August 14, 2011, 12:18:03 PM
High protein intake is just a Myth!
Reality is that humans need only 25 to 35 grams of protein a day!

 http://www.healthfree.com/nutritional_power_myth.html

Interesting video on the argument from a raw vegan!

Title: Re: 2g protein per kg? Mythology or reality?
Post by: Coach is Back! on August 14, 2011, 12:34:56 PM
High protein intake is just a Myth!
Reality is that humans need only 25 to 35 grams of protein a day!

 http://www.healthfree.com/nutritional_power_myth.html

Interesting video on the argument from a raw vegan!



Horseshit. Even sedentary people need more than that ::)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: maxkane69 on August 14, 2011, 12:48:35 PM
Horseshit. Even sedentary people need more than that ::)

Actually sedentary people in America eat more than of 100 grams of protein a day (5 times the actual need) !
Maybe one of the reason why so many people in America are sick is because they eat way too many protein! ;)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Disgusted on August 14, 2011, 12:53:35 PM
You foolish beast, haven`t I already been over this a trillion times already? 

If he wants to look like you sure.  ::)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: roccoginge on August 14, 2011, 04:04:07 PM
When I was competing I always ate about 50g * 6 times a day, no shakes.  It worked well, I was 220-225 lean, at 5'5".  I eat way less now, maybe three times a day, 30-40g.  I'm still 230, but not as lean.  Most likely due to no drugs and a slower metabolism.  I should have experimented when I was younger to see if lower protein could support the same amount of muscle, but I was listening to the stupid John O'Regan at the time.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: tbombz on August 14, 2011, 04:10:17 PM
A total lie hence why most of these giant lugs can't even bend and touch their feet and are dying faster than ever.
camel jockey... now theres a blast from the past... how the hell you been
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 14, 2011, 04:22:35 PM
camel jockey... now theres a blast from the past... how the hell you been
Hes only coming around here because his boyfriend, Poop Paul is running for president.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: tbombz on August 14, 2011, 04:33:50 PM
Hes only coming around here because his boyfriend, Poop Paul is running for president.
i was quite suprised at the results from the straw poll. bauchman??  these repubs really are idiots. even if they do agree with her, they cant possibly think shes a viable candidate in the general election.  i watched a few speeches and i was very impressed with hermain cain. if there are any criticisms to be made of obama from the right wing perspective, cain nailed them perfectly.  i still think mitt romney is their best choice to go against obama though.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Disgusted on August 14, 2011, 04:36:49 PM
You foolish beast, haven`t I already been over this a trillion times already? 

Here's a tip for you. No matter how many times you post your erroneous information it doesn't somehow become true.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: no one on August 14, 2011, 05:04:09 PM
Here's a tip for you. No matter how many times you post your erroneous information it doesn't somehow become true.

and, furthermore, someone who looks like that shouldnt be giving advise on anything having to do with building a better physique.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: PJim on August 14, 2011, 05:22:51 PM
Wow, that's not a lot - do you actually gain on that?


Yeah, perfectly fine.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: flinstones1 on August 14, 2011, 05:37:49 PM
imagine how terrible branch his genes are. even with that amount of food and drugs he cant break the 16 inch arm department

. I feel for Branch actually....to think of all the times you wanted to go home after a night at the movies with your beautiful wife and grab some Wendy's burgers, fuck, cuddle, and crash off to sleep...little Branch doesnt quite have that luxary.  He makes his wife wait for sex until he takes that insulin shot,  even on their anniversary :D. The rules in their house are quite simple really..For Trish she knows she gets 20 minutes of sex with humalog, 40 minutes with R before branch has to eat.    NO! not 5 minutes with humalog and 30 minutes like you are all led to believe from this bullshit on the boards. then you fellas grit your teeth making this face >:( calling me a liar like I dont know what Im talking about. You say, "bububbuttt t thats 20 minutes with humalog flinstones you liar he would go hypo by then!  ::)

 Guys..cant you tell that Branch is not all there? He is a lost soul and death is nothing to him.  For humulin R branch waits for 60 minutes  after 10iu shot before he eat! One damn hour.... Not 15 minutes like you do with your little emergency chocolate bar in your backpack and 150grams of carbs from grapejuice wth your measly 5iu postworkout shot that wont do jack shit. He has not eaten one meal in the past 10 years, that contained more than 5 grams of carbohyrdrates without taking a shot of insulin.  Usually during this spare  time while his wife is getting his food he comes to getbig on one of his gimmicks when all of you are off to sleepin.  Only when he gets up to take a piss and catches a glimpse of himself in the mirror, to see the disgusting human being he has become does he lay his head, off to sleep.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: trapz101 on August 14, 2011, 05:57:50 PM
2g perKG is like what...160g for average people which makes up 640cal....that's only 20-25% of the total calories...
Title: Re: 2g protein per kg? Mythology or reality?
Post by: trapz101 on August 14, 2011, 06:00:34 PM
High protein intake is just a Myth!
Reality is that humans need only 25 to 35 grams of protein a day!

 http://www.healthfree.com/nutritional_power_myth.html

Interesting video on the argument from a raw vegan!



fuck that shit from that twink!!!!
you wanna be like him,eat like him,wanna grow eat more...
Title: Re: 2g protein per kg? Mythology or reality?
Post by: flinstones1 on August 14, 2011, 06:01:15 PM
2g perKG is like what...160g for average people which makes up 640cal....that's only 20-25% of the total calories...

math wasnt your best subject was it Mr. Anderson?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: asbrus on August 14, 2011, 06:06:59 PM
S0ME 0F Y0U ARE S0 CLUELESS IT'S N0T EVEN FUNNY. REMINDS 0F AN EPIS0DE FR0M SURVIV0R. IT'S 0NE GRAM PER LB 0F LEAN MUSCLE MASS F0R NATURALS AND IT'S BEEN PR0VEN ALREADY BY PETER LEM0N AND 0THER SCIENTISTS T0 BE THE 0PTIMAL INTAKE.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Sherief Shalaby on August 14, 2011, 06:22:43 PM
i believe 90-100 gms of protein  every day are very enough for a 70-80 kg man who lifts!!..
Title: Re: 2g protein per kg? Mythology or reality?
Post by: trapz101 on August 14, 2011, 08:42:35 PM
math wasnt your best subject was it Mr. Anderson?

i'm talking about average joe's here,who's 60-80kgs in weight...

and yes math is not my best subject so no hate  ;D
Title: Re: 2g protein per kg? Mythology or reality?
Post by: mantronik on August 14, 2011, 08:55:11 PM
http://shine.yahoo.com/event/green/how-much-protein-do-you-really-need-2523319/
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OneMoreRep on August 14, 2011, 08:59:33 PM
http://shine.yahoo.com/event/green/how-much-protein-do-you-really-need-2523319/

Wow, that article settles this complex debate that has been argued by many broscientists for over a century.

Thank you mantronik,
"1"
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Bam-bam on August 14, 2011, 09:04:17 PM
actually what a bunch of nobodies think and their personal experiences means shit, what i would like to know is how much protein competitive bbers are taking daily (apart fom the mega doses of steroids, obviously).
Title: Re: 2g protein per kg? Mythology or reality?
Post by: mantronik on August 14, 2011, 09:06:04 PM
I know, I'm still in shock myself.
Holy grail article for all of us. I printed it already
Title: Re: 2g protein per kg? Mythology or reality?
Post by: roccoginge on August 14, 2011, 09:18:06 PM
actually what a bunch of nobodies think and their personal experiences means shit, what i would like to know is how much protein competitive bbers are taking daily (apart fom the mega doses of steroids, obviously).
I would say anywhere between 300-500/day.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: DOGGCRAPP on August 14, 2011, 09:18:27 PM
“How much protein?” This has probably been the single most asked question in muscle-building and sports nutrition history. What better place to go for answers than straight to one of the world’s top researchers in the field – Dr. Peter Lemon  

Kostas: let’s start off now with the most basic question on protein – how much? What does the latest research say? In particular, we’re most interested in protein needs for strength and hypertrophy.

Dr. Lemon: Well, there’s still a controversy as to how much is really needed. Starting back in the mid 1980s, there was quite a bit of interest in that area. Through the 1990′s and early 2000s, there was some pretty good evidence that protein needs were a little bit higher for exercising individuals than for non-exercising individuals. But the protein needs as determined by researchers weren’t quite as high as what a lot of athletes were using.

If you look at the methods that are used trying to measure muscle growth acutely, which means, over a short time period immediately following ingestion of food and training, the requirements are probably under two grams per kilogram of body weight per day. And, of course, as you know, many body builders consume way more than that.

One of the problems is that the scientists have been looking at acute measures; short term measures. It’s very difficult to do a study over months or years to really see what’s happening over the long term. The big problem is, if I do a study and I measure the effect of a training bout or the effect of food intake on acute muscle growth, the changes I get over a two or three hour study period may not be repeated if I studied a person for weeks.

In other words, there is often an adaptation and that’s why I’m not so sure that the results we have are necessarily accurate for elite body builders – certainly not if somebody is taking some anabolic agents, which we know is occurring.

It’s also very difficult to determine because most of the studies are done in novice lifters not in advanced body builders and there are adaptations over time that probably change the requirements. What you might need when you start a program might be very different from what you need later on. And what you need to be a really elite bodybuilder could be very different than a novice.

We did a series of studies through the 1980′s and 1990′s showing that the needs for bodybuilding athletes not taking any anabolic agents were on the order of about 1.6 to 1.8 grams per kg of body mass. However, a number of people that we studied were taking three or four grams per kg per day and certainly were seeing large increases in hypertrophy.

I would say that certainly in the range of 2 grams per kg is where you should start. But, it might be higher than that and we just don’t have the science to answer that question definitively. I guess the short answer to your question is that we still don’t really know exactly how much protein is optimal.

Kostas: I see your point about why we still don’t have definitive answers and that’s probably why “how much protein” is still one of the most common questions, especially, “how much protein should I consume if I want to gain muscle.”

Dr. Lemon: Yes. And you’ll get scientists all the time that say, “Well, 1.5-2.0 grams per kg is all an athlete needs” but I’m not sure it’s as simple as that. It might be that this amount is adequate to maintain a positive nitrogen balance, but it might be that larger amounts actually stimulate growth and there just isn’t a lot of data to support that, because it’s not an easy thing to measure.

Kostas: In the strength and bodybuilding community, a common recommendation I hear all the time is “one gram per pound of body weight” as the minimum.

Dr. Lemon: Yes, and that’s in the same range because, of course, there’s just a little over two pounds in a kilogram. So, one gram per pound of bodyweight would be a little over 2 grams per kilogram of bodyweight, which is probably in the range where most people will be fine.

There’s probably some other caveats, too when making these recommendations. It depends on what type of protein, and it probably depends on when you’re consuming it much more so than how much you’re consuming.

We’ve been more interested in the timing relative to training than we’ve been with the total amount. Or, put another way, it’s probably possible to do better with less protein if you get the protein at the right time of the day. And by time of day, we me the time relates to your training sessions.

Kostas: So you’re saying that timing is more important than quantity?

Dr. Lemon: I’m saying that I think you can get by with less if you consume it in close proximity to the training bout, as opposed to other times in the day.

Kostas: What is your current position stand on pre- and post-workout protein intake?

Dr. Lemon: I think it’s very important. The first three hours following exercise are very important. One should be consuming some carbohydrate and high-quality protein during that time period. The closer to the exercise bout, the better. I also think that within an hour or so prior to working out, a carbohydrate/protein mixture is beneficial.

I even think by extrapolation, if before and after are beneficial, and those have both been shown to be beneficial in the research, then probably during the training bout is important, as well.

All of these things are difficult to study, so I’m going a little bit beyond the data that we have in making that statement, but I think it’s a logical conclusion that some carbohydrate and amino acids before, during, and immediately following training are probably the most important – even more important than how much carbohydrate and protein you get for the day.

Kostas: Do you think protein consumption should depend on the body fat level? For example, will a strength training athlete with lower body fat utilize protein more efficiently than someone who is obese?

Dr. Lemon: I’ve never been asked that question before. If somebody has higher body fat and they’re dropping their energy intake to try and lose body fat, then more protein is important to prevent loss of muscle mass while you’re losing fat mass. But everything being equal, I don’t see why somebody with a higher percentage of fat would handle protein any differently.

Kostas: Considering the differences between an athlete and overweight person, do you think the recommendations for protein per kilo or pound should be based on lean body mass instead of total body weight?

Dr. Lemon: In the strength athletes, there’s a very good relationship between lean mass and total body weight, so I don’t think it really makes much difference. Probably it’s a little bit better if you’re relating protein recommendations to lean mass because obviously, if there’s a big difference in body fat content, then you’re going to be getting a different protein intake if you relate it to total body weight instead of lean mass.

The general recommendations today that go out to the masses are in terms of grams of protein per kilogram of body weight or per pound of body weight. That’s because in the general population, everybody knows their body weight, but a lot of people don’t know their lean body mass, and that’s why it’s historically been done that way.

Obviously, the numbers would change a little bit with each recommendation because your lean mass is a smaller number than your body mass, but there’s a very close relationship between the two in a lean person. Since bodybuilders have such low body fat, I don’t think it really matters if you prescribe by pounds of total bodyweight or pounds of lean bodyweight.

Kostas: Do you think a longer duration study on the effects of a high-protein diet might play a role in justifying higher protein intakes like the amounts that some of the bodybuilders are using successfully? For example, above 2 grams per kilogram per day up to even 3 or 4 grams per kilogram?

Dr. Lemon: That’s a good question. If I could do a study comparing someone consuming 2 grams of protein per day versus someone consuming 4 or 5 grams per kg over several months, I would love to do that because most people find it hard to believe that those high intakes are really beneficial. And yet, for many, many years, many strength athletes have done that.

My philosophy is: where there’s smoke, there’s probably some fire. I think there’s some stimulus that bodybuilders have discovered over months and years of training that the scientists who study weeks or a few months can’t find. And so, there probably is some adaptation that we’re missing in the short term studies. It’s just too difficult to do these types of studies for that length of time.

Kostas: should protein recommendations change for hypocaloric weight loss diets as compared to isocaloric and hypercaloric conditions?

Dr Lemon: Absolutely. There’s some very good evidence showing that if you increase your protein when you’re on a low-calorie diet, you will preserve your muscle mass better than those who don’t. There’s another reason why this is recommended, though. Protein has a higher satiety value, so that you feel full even having eaten less total energy. That gives us a couple reasons for more protein on hypocaloric diets: One, you won’t be hungry on that diet, and if you’re hungry on a diet, you’re not going to stick with it. And two, when you lose weight, you’ll lose a higher percentage from the fat component than from the muscle component.

This is critical because if you start losing muscle, then it’s going to be easier to regain that weight as fat, and, of course, what happens to a large percentage of people who lose a lot of body fat by dieting is they regain it all back and more. So, six months to a year after the diet, they actually weigh more and have a higher body fat than they had before they started.

So, increasing dietary protein is critical and also engaging in some type of strength exercise with a weight loss diet is very important as well, because the higher dietary protein and the strength exercise will really protect muscle so you can actually gain muscle while you’re losing fat.

Kostas: Why are so many people still worried that high-protein diets are unhealthy?

Dr Lemon: That’s a good question. The original data came from the fact that high-protein diets require more work for the kidney in order to excrete the excess Nitrogen. However, a number of studies have shown that a normally functioning kidney can easily handle intakes of protein into the two, three grams per kg range, maybe even higher. I’m not sure where or why that fear continues to be out there. I think a bigger concern with high-protein intakes is the possibility of dehydration.

Kostas: It seems there are always debates on all these subjects even after all thse years of research and even the experts don’t agree.

Dr. Lemon: It’s very difficult to answer these questions. You talk to me and I give you my ideas of how it works, then you talk to someone else who is equally qualified and they’ll have a different opinion. For the average strength trainer, that makes it all really confusing.

I can propose a lot of theoretical things that would be beneficial, but when we actually test them, they’re ultimately not beneficial because there are a lot of redundancies in the bodily system that prevent these things from working the way that we think they will. In other words, it’s just a lot more complex than many people propose.

That’s why I think the best experiments are these more longitudinal studies where we take two groups, and one group gets the treatment, while the other group doesn’t, and we keep every other variable controlled as best as we can. Then at the end we see whether one group did better than the other. But very few studies are performed like that.

Also, many of them are done in novice strength trainers and not in individuals who have trained for ten years, because the response is so much greater in novices and researchers want to maximize their opportunity to find a significant change.

I guess the good news is a lot of things work because it’s relatively easy to get big and strong if you’re going to work hard at it. I came to the conclusion with all the different training programs out there — and there are thousands of training programs – that every expert has a different idea of how to train, and yet they all can work. So that’s the good news.

If you just put an overload on the muscle, we know that it’s going to respond, and some of the finer points of exactly how to do that don’t seem to really matter as much. It might be true with food intake, too. There’s a lot of ways that will work as long as you get the basic nutrients in place.

But the real problem part is that they want to get the results faster without having to work hard, too. That’s why the supplement industry has taken off because people think, “Well, gee, I can just ingest these pills and that will make me big and strong.”

A lot of the early work we did showed clearly that very few of these supplements work unless you’re training very hard. So, it’s not just the supplement, it’s the interaction. You benefit more from your training if you have the right nutrient mixture, but if you’re not training hard, it really doesn’t make any difference. You certainly can’t just pop these pills and drink these shakes and get big and strong. If you could, everyone would be looking like that.

Title: Re: 2g protein per kg? Mythology or reality?
Post by: dustin on August 14, 2011, 09:21:48 PM
It depends on what kind of drugs you're running. I'd say around a gram per kilo of lean body mass is a safe figure for most people though.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: #1 Klaus fan on August 14, 2011, 09:42:58 PM
i believe 90-100 gms of protein  every day are very enough for a 70-80 kg man who lifts!!..

Yep! Lifting doesn't increase the need for protein much! Think about it.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: WillGrant on August 14, 2011, 09:47:20 PM
It's per pound not KG
Title: Re: 2g protein per kg? Mythology or reality?
Post by: nosleep on August 14, 2011, 09:53:41 PM
That is what I heard somewhere.

Personally, I find it works just fine for me.  When I was younger, I bought into the nonsense that these magazines and so-called pros tell you regarding 2-2.5 grams of protein per pound and it was utter bullshit.  Your body does not need that excessive amount of protein to maintain and/or build muscle.

Again, I haven't read up any literature to substantiate these claims, I've just found from personal experience that it has not been the case.  That and most others I know who adhered to 1g/kg experienced proper growth and strength increases with no issues whatsoever.

"1"

WELL WHICH DID U HEAR

GRAM PER KG OR GRAM PER LB.

GRAM PER LB IS THE RULE OF THUMB.

AND IM NOT READING ANYBODY'S RESEARCH...CAUSE THE WORLD IS CHANGING BY THE HOUR, THE HORMONES WE USE CHANGE BY THE MONTH, OUR LIFESTYLE CHANGES OFTEN...SO THE ONLY RESEARCH I I NEED IS WHAT'S DONE ON ME.

FOR ME...A BALANCED DIET WITH HIGH PRO,MODERATE FAT,MODERATE CARB IS IDEAL TO GAIN SIZE ON. A VERY HIGH, LOW-MODERTE CARB, LOW TO NO FAT DIET IS WHATS USED FOR ME TO GET SHREDDED.

ILL BE 187-189 BY THE TIME 3WEEKS IS OVER. VERY LEAN AS STAVIOS CAN APPROVE. ILL EAT 275 PRO, 185 CARB, 90 FAT ON WORKOUT  DAYS......350 PRO,  75 CARB, 75 FAT ON REST DAYS. RIGHT NOW IT'S 380 PRO, 60 CARB WORKING TO 400 PRO, 30 CARB FOR THE LAST 3 WEEKS.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: JOCKTHEGLIDE on August 14, 2011, 10:07:17 PM
a bunch of dlowns,,arguing over something they dotn know about,,,just fckin eat thats all you need to doi,,,if im eating .5grams of protein weighing this stupid shit out,,,very retareded my fella if you hungry eat,,,no need to get your weighing machines out,,,to weiagh your fish for protein,
Title: Re: 2g protein per kg? Mythology or reality?
Post by: dyslexic on August 14, 2011, 10:08:24 PM
A pregnant woman or a person healing broken bones is going to need more protein than the hardest working bodybuilder.


Instead of looking at a Scientist with an agenda, why not search through the data from the Mt. Sinai School of Science.


.08 is just fine, if that.


More protein is not going to change anything as far as muscle growth is concerned.


Dig into genetic predisposition instead of FDA and MMI data... oh wait, we're not there yet. We are still discovering new hormones in the Endocrine System.


What's the deal Dr. Dogcrapp? Do you sell your own brand of protein or something?


Why don't you guys just TRY the experiment on yourselves for once. Assisted and the un-assisted, high and low and keep accurate data. Figure out the answers yourself.


Some people aren't going to grow no matter what they do (except grow fat) ~ and others are going to grow just by glancing at a dumbell...


Go back to the "Keys to the Inner Universe" and read Bill Pearl's Scientific research. Was he big enough for you all?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: GroinkTropin on August 14, 2011, 11:24:13 PM
2k is too much but in maybe a few of you (such as TA) should quit going by what Flex or Muscle and Fitness say and actually pick up clinical sports nutrition book and have a glance. Unless you think you're smarter and know better than the phd's who actually wrote the book. My guess is that people like TA who would actually take the time to get tested (bod pod) would actually find out in reality (if he or anyone else says their taking in what they really state on here) is that he is skinny/fat and isn't holding as much muscle as they think they are.

Very much this.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Moen on August 15, 2011, 03:36:23 AM
2k is too much but in maybe a few of you (such as TA) should quit going by what Flex or Muscle and Fitness say and actually pick up clinical sports nutrition book and have a glance. Unless you think you're smarter and know better than the phd's who actually wrote the book. My guess is that people like TA who would actually take the time to get tested (bod pod) would actually find out in reality (if he or anyone else says their taking in what they really state on here) is that he is skinny/fat and isn't holding as much muscle as they think they are.

Which ones do you recommend?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OneMoreRep on August 15, 2011, 04:37:09 AM
What better place to go for answers than straight to one of the world’s top researchers in the field – Dr. Peter Lemon  

Dr. Lemon: Well, there’s still a controversy as to how much is really needed. Starting back in the mid 1980s, there was quite a bit of interest in that area. Through the 1990′s and early 2000s, there was some pretty good evidence that protein needs were a little bit higher for exercising individuals than for non-exercising individuals. But the protein needs as determined by researchers weren’t quite as high as what a lot of athletes were using.

One of the problems is that the scientists have been looking at acute measures; short term measures. It’s very difficult to do a study over months or years to really see what’s happening over the long term. The big problem is, if I do a study and I measure the effect of a training bout or the effect of food intake on acute muscle growth, the changes I get over a two or three hour study period may not be repeated if I studied a person for weeks.

It’s also very difficult to determine because most of the studies are done in novice lifters not in advanced body builders and there are adaptations over time that probably change the requirements.

We did a series of studies through the 1980′s and 1990′s showing that the needs for bodybuilding athletes not taking any anabolic agents were on the order of about 1.6 to 1.8 grams per kg of body mass.

I guess the short answer to your question is that we still don’t really know exactly how much protein is optimal.

Dr. Lemon: Yes. And you’ll get scientists all the time that say, “Well, 1.5-2.0 grams per kg is all an athlete needs” but I’m not sure it’s as simple as that. It might be that this amount is adequate to maintain a positive nitrogen balance, but it might be that larger amounts actually stimulate growth and there just isn’t a lot of data to support that, because it’s not an easy thing to measure.

All of these things are difficult to study, so I’m going a little bit beyond the data that we have in making that statement, but I think it’s a logical conclusion that some carbohydrate and amino acids before, during, and immediately following training are probably the most important – even more important than how much carbohydrate and protein you get for the day.

My philosophy is: where there’s smoke, there’s probably some fire. I think there’s some stimulus that bodybuilders have discovered over months and years of training that the scientists who study weeks or a few months can’t find. And so, there probably is some adaptation that we’re missing in the short term studies. It’s just too difficult to do these types of studies for that length of time.

I can propose a lot of theoretical things that would be beneficial, but when we actually test them, they’re ultimately not beneficial because there are a lot of redundancies in the bodily system that prevent these things from working the way that we think they will. In other words, it’s just a lot more complex than many people propose.

So the resounding theme from Peter Lemon is that THERE IS NO TRUE CERTAINTY REGARDING THE RIGHT AMOUNT OF DAILY PROTEIN REQUIREMENTS AS THIS CHANGES FROM INDIVIDUAL TO INDIVIDUAL.

I still say that within 1-1.5 grams of protein per Kilogram of lean mass, you should be fine.  Again, what works for me, might not work for you though..

"1"
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 06:57:37 AM
“How much protein?” This has probably been the single most asked question in muscle-building and sports nutrition history. What better place to go for answers than straight to one of the world’s top researchers in the field – Dr. Peter Lemon  

Kostas: let’s start off now with the most basic question on protein – how much? What does the latest research say? In particular, we’re most interested in protein needs for strength and hypertrophy.

Dr. Lemon: Well, there’s still a controversy as to how much is really needed. Starting back in the mid 1980s, there was quite a bit of interest in that area. Through the 1990′s and early 2000s, there was some pretty good evidence that protein needs were a little bit higher for exercising individuals than for non-exercising individuals. But the protein needs as determined by researchers weren’t quite as high as what a lot of athletes were using.

If you look at the methods that are used trying to measure muscle growth acutely, which means, over a short time period immediately following ingestion of food and training, the requirements are probably under two grams per kilogram of body weight per day. And, of course, as you know, many body builders consume way more than that.

One of the problems is that the scientists have been looking at acute measures; short term measures. It’s very difficult to do a study over months or years to really see what’s happening over the long term. The big problem is, if I do a study and I measure the effect of a training bout or the effect of food intake on acute muscle growth, the changes I get over a two or three hour study period may not be repeated if I studied a person for weeks.

In other words, there is often an adaptation and that’s why I’m not so sure that the results we have are necessarily accurate for elite body builders – certainly not if somebody is taking some anabolic agents, which we know is occurring.

It’s also very difficult to determine because most of the studies are done in novice lifters not in advanced body builders and there are adaptations over time that probably change the requirements. What you might need when you start a program might be very different from what you need later on. And what you need to be a really elite bodybuilder could be very different than a novice.

We did a series of studies through the 1980′s and 1990′s showing that the needs for bodybuilding athletes not taking any anabolic agents were on the order of about 1.6 to 1.8 grams per kg of body mass. However, a number of people that we studied were taking three or four grams per kg per day and certainly were seeing large increases in hypertrophy.

I would say that certainly in the range of 2 grams per kg is where you should start. But, it might be higher than that and we just don’t have the science to answer that question definitively. I guess the short answer to your question is that we still don’t really know exactly how much protein is optimal.

Kostas: I see your point about why we still don’t have definitive answers and that’s probably why “how much protein” is still one of the most common questions, especially, “how much protein should I consume if I want to gain muscle.”

Dr. Lemon: Yes. And you’ll get scientists all the time that say, “Well, 1.5-2.0 grams per kg is all an athlete needs” but I’m not sure it’s as simple as that. It might be that this amount is adequate to maintain a positive nitrogen balance, but it might be that larger amounts actually stimulate growth and there just isn’t a lot of data to support that, because it’s not an easy thing to measure.

Kostas: In the strength and bodybuilding community, a common recommendation I hear all the time is “one gram per pound of body weight” as the minimum.

Dr. Lemon: Yes, and that’s in the same range because, of course, there’s just a little over two pounds in a kilogram. So, one gram per pound of bodyweight would be a little over 2 grams per kilogram of bodyweight, which is probably in the range where most people will be fine.

There’s probably some other caveats, too when making these recommendations. It depends on what type of protein, and it probably depends on when you’re consuming it much more so than how much you’re consuming.

We’ve been more interested in the timing relative to training than we’ve been with the total amount. Or, put another way, it’s probably possible to do better with less protein if you get the protein at the right time of the day. And by time of day, we me the time relates to your training sessions.

Kostas: So you’re saying that timing is more important than quantity?

Dr. Lemon: I’m saying that I think you can get by with less if you consume it in close proximity to the training bout, as opposed to other times in the day.

Kostas: What is your current position stand on pre- and post-workout protein intake?

Dr. Lemon: I think it’s very important. The first three hours following exercise are very important. One should be consuming some carbohydrate and high-quality protein during that time period. The closer to the exercise bout, the better. I also think that within an hour or so prior to working out, a carbohydrate/protein mixture is beneficial.

I even think by extrapolation, if before and after are beneficial, and those have both been shown to be beneficial in the research, then probably during the training bout is important, as well.

All of these things are difficult to study, so I’m going a little bit beyond the data that we have in making that statement, but I think it’s a logical conclusion that some carbohydrate and amino acids before, during, and immediately following training are probably the most important – even more important than how much carbohydrate and protein you get for the day.

Kostas: Do you think protein consumption should depend on the body fat level? For example, will a strength training athlete with lower body fat utilize protein more efficiently than someone who is obese?

Dr. Lemon: I’ve never been asked that question before. If somebody has higher body fat and they’re dropping their energy intake to try and lose body fat, then more protein is important to prevent loss of muscle mass while you’re losing fat mass. But everything being equal, I don’t see why somebody with a higher percentage of fat would handle protein any differently.

Kostas: Considering the differences between an athlete and overweight person, do you think the recommendations for protein per kilo or pound should be based on lean body mass instead of total body weight?

Dr. Lemon: In the strength athletes, there’s a very good relationship between lean mass and total body weight, so I don’t think it really makes much difference. Probably it’s a little bit better if you’re relating protein recommendations to lean mass because obviously, if there’s a big difference in body fat content, then you’re going to be getting a different protein intake if you relate it to total body weight instead of lean mass.

The general recommendations today that go out to the masses are in terms of grams of protein per kilogram of body weight or per pound of body weight. That’s because in the general population, everybody knows their body weight, but a lot of people don’t know their lean body mass, and that’s why it’s historically been done that way.

Obviously, the numbers would change a little bit with each recommendation because your lean mass is a smaller number than your body mass, but there’s a very close relationship between the two in a lean person. Since bodybuilders have such low body fat, I don’t think it really matters if you prescribe by pounds of total bodyweight or pounds of lean bodyweight.

Kostas: Do you think a longer duration study on the effects of a high-protein diet might play a role in justifying higher protein intakes like the amounts that some of the bodybuilders are using successfully? For example, above 2 grams per kilogram per day up to even 3 or 4 grams per kilogram?

Dr. Lemon: That’s a good question. If I could do a study comparing someone consuming 2 grams of protein per day versus someone consuming 4 or 5 grams per kg over several months, I would love to do that because most people find it hard to believe that those high intakes are really beneficial. And yet, for many, many years, many strength athletes have done that.

My philosophy is: where there’s smoke, there’s probably some fire. I think there’s some stimulus that bodybuilders have discovered over months and years of training that the scientists who study weeks or a few months can’t find. And so, there probably is some adaptation that we’re missing in the short term studies. It’s just too difficult to do these types of studies for that length of time.

Kostas: should protein recommendations change for hypocaloric weight loss diets as compared to isocaloric and hypercaloric conditions?

Dr Lemon: Absolutely. There’s some very good evidence showing that if you increase your protein when you’re on a low-calorie diet, you will preserve your muscle mass better than those who don’t. There’s another reason why this is recommended, though. Protein has a higher satiety value, so that you feel full even having eaten less total energy. That gives us a couple reasons for more protein on hypocaloric diets: One, you won’t be hungry on that diet, and if you’re hungry on a diet, you’re not going to stick with it. And two, when you lose weight, you’ll lose a higher percentage from the fat component than from the muscle component.

This is critical because if you start losing muscle, then it’s going to be easier to regain that weight as fat, and, of course, what happens to a large percentage of people who lose a lot of body fat by dieting is they regain it all back and more. So, six months to a year after the diet, they actually weigh more and have a higher body fat than they had before they started.

So, increasing dietary protein is critical and also engaging in some type of strength exercise with a weight loss diet is very important as well, because the higher dietary protein and the strength exercise will really protect muscle so you can actually gain muscle while you’re losing fat.

Kostas: Why are so many people still worried that high-protein diets are unhealthy?

Dr Lemon: That’s a good question. The original data came from the fact that high-protein diets require more work for the kidney in order to excrete the excess Nitrogen. However, a number of studies have shown that a normally functioning kidney can easily handle intakes of protein into the two, three grams per kg range, maybe even higher. I’m not sure where or why that fear continues to be out there. I think a bigger concern with high-protein intakes is the possibility of dehydration.

Kostas: It seems there are always debates on all these subjects even after all thse years of research and even the experts don’t agree.

Dr. Lemon: It’s very difficult to answer these questions. You talk to me and I give you my ideas of how it works, then you talk to someone else who is equally qualified and they’ll have a different opinion. For the average strength trainer, that makes it all really confusing.

I can propose a lot of theoretical things that would be beneficial, but when we actually test them, they’re ultimately not beneficial because there are a lot of redundancies in the bodily system that prevent these things from working the way that we think they will. In other words, it’s just a lot more complex than many people propose.

That’s why I think the best experiments are these more longitudinal studies where we take two groups, and one group gets the treatment, while the other group doesn’t, and we keep every other variable controlled as best as we can. Then at the end we see whether one group did better than the other. But very few studies are performed like that.

Also, many of them are done in novice strength trainers and not in individuals who have trained for ten years, because the response is so much greater in novices and researchers want to maximize their opportunity to find a significant change.

I guess the good news is a lot of things work because it’s relatively easy to get big and strong if you’re going to work hard at it. I came to the conclusion with all the different training programs out there — and there are thousands of training programs – that every expert has a different idea of how to train, and yet they all can work. So that’s the good news.

If you just put an overload on the muscle, we know that it’s going to respond, and some of the finer points of exactly how to do that don’t seem to really matter as much. It might be true with food intake, too. There’s a lot of ways that will work as long as you get the basic nutrients in place.

But the real problem part is that they want to get the results faster without having to work hard, too. That’s why the supplement industry has taken off because people think, “Well, gee, I can just ingest these pills and that will make me big and strong.”

A lot of the early work we did showed clearly that very few of these supplements work unless you’re training very hard. So, it’s not just the supplement, it’s the interaction. You benefit more from your training if you have the right nutrient mixture, but if you’re not training hard, it really doesn’t make any difference. You certainly can’t just pop these pills and drink these shakes and get big and strong. If you could, everyone would be looking like that.


Oh fuck.  Not you again.  Don`t you have some young kids to fool.  You know turn them into complete fat asses?
Title: Re: 2g protein per kg? Mythology or reality?
Post by: dustin on August 15, 2011, 07:17:06 AM
Oh fuck.  Not you again.  Don`t you have some young kids to fool.  You know turn them into complete fat asses?

First a study, then an abstract or two, then he'll recommend a dangerously obscene amount of protein. You should know the danta drill already.

Liar danta.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: dyslexic on August 15, 2011, 07:26:14 AM
First a study, then an abstract or two, then he'll recommend a dangerously obscene amount of protein. You should know the danta drill already.

Liar danta.


"Danta" LOL
Title: Re: 2g protein per kg? Mythology or reality?
Post by: whataname on August 15, 2011, 11:33:36 AM
what's wrong with you guys?! Real men like meat, eggs, cheese, and a lot of protein shakes taste fucking good. I can easily eat 2-3g protein per kg per day without forcing it, I don't really care if it "works" or not. So, I mean, why are u all waiting for a proof that protein is not necessary as if it were some disgusting shit?! Does this bring relief to you?!
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OTHstrong on August 15, 2011, 11:48:58 AM
I don't disagree with anyone here and I don't care if mr O grows on less then 100 grams a day, I* know for a fact I wont get bigger wioth less then 300 grams a day. 2 days of slacking on the protein, brings my progress backwards. Everone is different
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 15, 2011, 12:00:04 PM
I don't disagree with anyone here and I don't care if mr O grows on less then 100 grams a day, I* know for a fact I wont get bigger wioth less then 300 grams a day. 2 days of slacking on the protein, brings my progress backwards. Everone is different

true story
Title: Re: 2g protein per kg? Mythology or reality?
Post by: OTHstrong on August 15, 2011, 12:01:52 PM
true story
let me guess, video or it didn't happen ;D
Title: Re: 2g protein per kg? Mythology or reality?
Post by: tbombz on August 15, 2011, 12:03:30 PM
3 meals per day, a large amount of protein at each meal, calories as you see fit depending on your goal.  simple. no need to count grams of macronutrients.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: dustin on August 15, 2011, 12:10:18 PM
3 meals per day, a large amount of protein at each meal, calories as you see fit depending on your goal.  simple. no need to count grams of macronutrients.

After a while you should know how to eye out macros. They also matter less and less over time, unless you're dieting hard or on very little drugs.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 15, 2011, 12:13:21 PM
let me guess, video or it didn't happen ;D

haha no I agree with you bro I need about 300gr also
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 12:26:54 PM
Oh yeah, I need 900 grams because I "feel" it working.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 15, 2011, 12:37:38 PM
Oh yeah, I need 900 grams because I "feel" it working.

You are not on a GHona and all roids buffet like us, you can't understand  8)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 12:48:01 PM
You are not on a GHona and all roids buffet like us, you can't understand  8)
Why not 900 instead of 300?


Danta Crappona Approved.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Meso_z on August 15, 2011, 12:50:15 PM
Ive brought my intake from 330 ( ::)) to 200-230.......no diference. lol  ::)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 15, 2011, 01:06:49 PM
Why not 900 instead of 300?


Danta Crappona Approved.

300 really isn't that much at ALL if you count the protein from everything you eat, not just the meat


not a lot of food at all

Title: Re: 2g protein per kg? Mythology or reality?
Post by: Stavios on August 15, 2011, 01:07:47 PM
Ive brought my intake from 330 ( ::)) to 200-230.......no diference. lol  ::)
yeah but that's because you are a stripper, you burn a lot of calories while dancing
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Tito24 on August 15, 2011, 01:08:00 PM
(http://i.dailymail.co.uk/i/pix/2011/08/15/article-2026079-0D6CC93700000578-205_468x799.jpg)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: flinstones1 on August 15, 2011, 01:16:36 PM
who's that fat bitch? Youve had better days, Tito ;)
Title: Re: 2g protein per kg? Mythology or reality?
Post by: BiGHer on August 15, 2011, 01:29:20 PM
. I feel for Branch actually....to think of all the times you wanted to go home after a night at the movies with your beautiful wife and grab some Wendy's burgers, fuck, cuddle, and crash off to sleep...little Branch doesnt quite have that luxary.  He makes his wife wait for sex until he takes that insulin shot,  even on their anniversary :D. The rules in their house are quite simple really..For Trish she knows she gets 20 minutes of sex with humalog, 40 minutes with R before branch has to eat.    NO! not 5 minutes with humalog and 30 minutes like you are all led to believe from this bullshit on the boards. then you fellas grit your teeth making this face >:( calling me a liar like I dont know what Im talking about. You say, "bububbuttt t thats 20 minutes with humalog flinstones you liar he would go hypo by then!  ::)

 Guys..cant you tell that Branch is not all there? He is a lost soul and death is nothing to him.  For humulin R branch waits for 60 minutes  after 10iu shot before he eat! One damn hour.... Not 15 minutes like you do with your little emergency chocolate bar in your backpack and 150grams of carbs from grapejuice wth your measly 5iu postworkout shot that wont do jack shit. He has not eaten one meal in the past 10 years, that contained more than 5 grams of carbohyrdrates without taking a shot of insulin.  Usually during this spare  time while his wife is getting his food he comes to getbig on one of his gimmicks when all of you are off to sleepin.  Only when he gets up to take a piss and catches a glimpse of himself in the mirror, to see the disgusting human being he has become does he lay his head, off to sleep.

Ouch Flinstones... Brachs ears were ringing when you wrote this one! lol
Title: Re: 2g protein per kg? Mythology or reality?
Post by: DOGGCRAPP on August 15, 2011, 01:31:01 PM
First a study, then an abstract or two, then he'll recommend a dangerously obscene amount of protein. You should know the danta drill already.

Liar danta.

Yea because there is SOOO much money in the protein business...LOL.
There is no money in the protein business...its heavy to ship, the profit on it is awful, and its laughable compared to someone making a bottle of capsules for $3.00 to $6.00 and selling it for $29.95 to $69.95 to people. Do you think Nutrex became multimillionaires off of protein powder or Lipo-6? Do you think Gaspari made his millions off of protein powder or his capsulized products? Think.

I put a study up of the leading researcher in the field of protein no more no less as it pertains to this subject. Take from it what you will.....here is some marketing for you also. I dont want anyone from Getbig ever buying protein or supplements from my site (not even going to name the website because I dont want to be accused of side marketing)....thats how much i need sales from this site.

My company makes money being a custom manufacturer for other supplement companies....Ill let them worry about trying to sell products to you guys.

So back to the subject at hand...Peter Lemon states he thinks their is an adaptive process going on with hard training bodybuilders over the long term (which is interesting)...especially with enhanced bbers.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Meso_z on August 15, 2011, 01:32:23 PM
yeah but that's because you are a stripper, you burn a lot of calories while dancing
;D
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 04:16:02 PM
Yea because there is SOOO much money in the protein business...LOL.
There is no money in the protein business...its heavy to ship, the profit on it is awful, and its laughable compared to someone making a bottle of capsules for $3.00 to $6.00 and selling it for $29.95 to $69.95 to people. Do you think Nutrex became multimillionaires off of protein powder or Lipo-6? Do you think Gaspari made his millions off of protein powder or his capsulized products? Think.

I put a study up of the leading researcher in the field of protein no more no less as it pertains to this subject. Take from it what you will.....here is some marketing for you also. I dont want anyone from Getbig ever buying protein or supplements from my site (not even going to name the website because I dont want to be accused of side marketing)....thats how much i need sales from this site.

My company makes money being a custom manufacturer for other supplement companies....Ill let them worry about trying to sell products to you guys.

So back to the subject at hand...Peter Lemon states he thinks their is an adaptive process going on with hard training bodybuilders over the long term (which is interesting)...especially with enhanced bbers.
Why are you here?  Nobody likes you.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Coach is Back! on August 15, 2011, 05:15:12 PM
Why are you here?  Nobody likes you.

Pot meet kettel
Title: Re: 2g protein per kg? Mythology or reality?
Post by: newmom on August 15, 2011, 05:16:21 PM
Why are you here?  Nobody likes you.

oh jesus who's here for a popularity contest..

Dante, some may not agree, but he don't spew shit either
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Disgusted on August 15, 2011, 06:51:18 PM
Pot meet kettel

lol really
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 07:07:30 PM
oh jesus who's here for a popularity contest..

Dante, some may not agree, but he don't spew shit either
The man has built his entire existence upon pillars of shit.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: WillGrant on August 15, 2011, 07:08:05 PM


Dante, some may not agree, but he don't spew shit either
Yes he does - the bloated high blood pressure laden fat fuck is full of shit.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: WillGrant on August 15, 2011, 07:08:47 PM
The man has built his entire existence upon pillars of shit.
QFT
Title: Re: 2g protein per kg? Mythology or reality?
Post by: roccoginge on August 15, 2011, 07:26:15 PM
300 really isn't that much at ALL if you count the protein from everything you eat, not just the meat


not a lot of food at all


6 meals at 50g each, it's a little bit of work cooking and eating, but easily done.  I did it while working fulltime and going to college.  Working in the gym made it alot easier though.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: The True Adonis on August 15, 2011, 07:30:27 PM
6 meals at 50g each, it's a little bit of work cooking and eating, but easily done.  I did it while working fulltime and going to college.  Working in the gym made it alot easier though.
You forgot to mention that in the end, it was totally pointless.  :-\
Title: Re: 2g protein per kg? Mythology or reality?
Post by: bike nut on August 15, 2011, 10:30:16 PM
(http://i.dailymail.co.uk/i/pix/2011/08/15/article-2026079-0D6CC93700000578-205_468x799.jpg)

Is this Madonna's daughter Lourdes?

Title: Re: 2g protein per kg? Mythology or reality?
Post by: roccoginge on August 15, 2011, 10:34:54 PM
You forgot to mention that in the end, it was totally pointless.  :-\
you're right.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Tito24 on August 16, 2011, 02:57:56 AM
michael jacksons daughter
Title: Re: 2g protein per kg? Mythology or reality?
Post by: Dr Dutch on August 16, 2011, 02:59:45 AM
 :o
Title: Re: 2g protein per kg? Mythology or reality?
Post by: roccoginge on August 16, 2011, 03:09:30 AM
michael jacksons daughter
I'd like to see a dna test, I guarantee she doesn't have any of his genetics.  She's still his daughter though, poor kids.  Well, they're not poor, I just feel sorry for them.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: hipolito mejia on August 16, 2011, 06:05:43 AM
Complete and utter horse shit.

X 2


You will always find MUSCULAR guys taking about 25 grams of Protein per meal....  and chubby ones taking 50 +.
Title: Re: 2g protein per kg? Mythology or reality?
Post by: no one on August 18, 2011, 11:51:40 PM
Why are you here?  Nobody likes you.

irony.