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in my experience, 1g/lb works pretty damn well for bulking. 220g isn't that difficult. 6 eggs, half a pound of meat, 2 scoops of whey, and milk to fill in the rest. 3 easy meals right there that cover your protein needs.
13 Αυγ 2024 · Probably as little as 20-30 grams of protein per day. If you don't mind being skinny-fat, weak, and frail. If you want to be reasonably muscular/athletic. Probably around 100G of protein per day would suffice.
The 1g/lb Myth: Optimal Protein Intake for Bodybuilders. Based on the sound research, many review papers have concluded that 0.82g/lb is the upper limit at which protein intake benefits body composition.
1 Οκτ 2024 · I will never understand how someone has a problem eating 400 or even 500g of protein. For example: -1kg of meat (chicken, turkey, beef) divided into 3 meals during the day = 200g of protein. -500ml of egg whites = 50g of protein x 1 meal breakfast. -150g of protein from isolate = 150g of protein divided into 2 meals before and after training.
The document below (download either as a google spreadsheet or Excel) shows an average protein intake of 1.46-1.8 g/kg/day across the 9 studies that I included. There are an additional 26 studies/links that I did not include in the average for various reasons.
26 Ιουλ 2024 · Trying to make gains? You need to perfect your protein intake. Here’s how much protein you need for bodybuilding, according to the latest research.
General 'bodybuilding' guidelines for protein would be as follows: Moderate bodyfat = 1-1.33g per pound TOTAL weight [or ~ 1.25g/pound lean mass if bodyfat known] Very Low bodyfat or Very Low Calorie = 1.25 - 1.75g per TOTAL weight [or ~ 1.35 - 2g/pound of lean mass]
