100-130g protein a day 220 pound man..?

[bL33d]

Ya i weigh about 220 maybe abit less but am getting about 100g to 130g protein a day i do the WBB1 routine every week like im suppose to.

I am rather high in BF% prob 22% or something (guess)

Should i try to get more protein? im getting stronger but alittle voice keeps telling me if i had more protein everyday i would get even stronger?

I eat between 1800-2000 calories a day.

[Built]

I weigh 135 lbs, about 115 lbs lbm.

On roughly your calories, this was my last month average:

Total: 1985
Fat: 79 710 37%
Sat: 18 164 9%
Poly: 12 107 6%
Mono: 19 175 9%
Carbs: 149 475 25%
Fiber: 30 0 0%
Protein: 180 719 38%

You know what to do.

[DoUgL@S]

Unless you are cutting you are eating way to little for a 220 lb man. Built weighs 100lbs less than you and has around 55 lbs less lean body mass and she maintains at 2000 cals.

Even at 22% bf you should be taking in around 170-220g of protein per day. What are the rest of your macros.

[bL33d]

Total: 1453
Fat: 53 473 34%
Sat: 13 118 8%
Poly: 11 102 7%
Mono: 23 206 15%
Carbs: 168 616 44%
Fiber: 14 0 0%
Protein: 80 321 23%
Alcohol: 0 0 0%


Im gonna have 2 peices of grilled chicken with green and red peppers tonight aswell.. And some veggies so that will go up.




And here is last month average.

Average Calories
grams cals %total
Total: 1842
Fat: 51 455 25%
Sat: 19 168 9%
Poly: 5 42 2%
Mono: 11 98 5%
Carbs: 225 832 46%
Fiber: 17 0 0%
Protein: 126 504 28%
Alcohol: 0 0 0%

[bL33d]

Im thinking of having a extra can of tuna a day for a snack between lunch and dinner. extra 190 calories and 40g of protein.

[DoUgL@S]

It is kind of wierd that you are mantaining at 2000 cals. Unless you have slowed down your metabolism by eating at such low cals. Have you tried taking a week or two off from dieting?

My suggestion would be 200-250g prot, 100g fat and fill in the rest with carbs. Probably work your way up to ~2800-3000 cals in 250-500 cal increments and see what happens.

[bL33d]

I will weigh myself in the morning to check. Its kinds hard cause my p.o.s scale.

[heathj]

what built said. :)

i weigh 212 lbs. and even while cutting i eat between 2800-3200 calories.

[bL33d]

what built said. :)

i weigh 212 lbs. and even while cutting i eat between 2800-3200 calories.

Ya but you probably nothen but muscle. And i was quite overwight about 4 monthes ago.

[heathj]

yeah but it also comes down to calories in vs. calories out.

protein helps build/maintain muscle. you probably want at least .8g/lb of lean body mass.

[Nicoman]

Seriously up your protein and you will look even better in a few more months.....trust the ones that have already replied, they look fantastic.

Thanks ;)

[HeavyBomber]

Yea dude, I think you need more protein -like twice as much.

[rookiebldr]

:withstupi At least twice as much!

[bL33d]

Ok i bought some gnc whey protein.. Should i take 2 servings a day on lift days? Should i take the same amount on days off?

Oh and its 21g protein per serving.

Hey HB how long you been lifting if you dont mind me asking? cause u are huge...

[Holto]

bL33d:

1) Figure out how many calories you are going to eat in a day

(Nothing is more important than this)

2) Figure out how many grams of protein you are going to eat per day

3) Figure out how many meals you are going to eat per day

4) Divide total protein/# of meals to determine grams of protein/meal

Then it becomes dead easy to know how to use a protein supplement.

You need to work out your totals for a diet. Let me know if I can help.

[bL33d]

Woot hit 200g of protein today and damn im full!

[Holto]

Woot hit 200g of protein today and damn im full!

It is filling isn't it.

Personally I think 200 grams is a ton. There is only 134 grams of protein in a lb of lean mass. If it takes at least 10 days to gain it you you only need an extra 13 grams a day on top of what you need to survive. The only people that are gaining a full lb/10 days are on steriods or really new to lifting.

I'm not trying to discourage a high intake just making sure you don't worry about it.

[bL33d]

Ive only been lifting a month so i hope this starts helping i allready see a diffrence in my strength and biceps with only 100-130g a day so i hope this gives me a boost.

[evans2362]

good rule of thumb is eat 1.5 grams of protein for every 1 pound of body weight

[sCaRz*Of*PaiN]

^^

The rule is 1-1.5 grams of protein per pound of LBM.

[sharkall2003]

200 is a ton of protein? Hahaha. I just had six eggs and a protein shake for breakfast. That's 90 right there. Of course, I am in college and have to get them in however necessary. This guy is 220 lbs, he should be getting ATLEAST 220 grams of protein. I get around 250 to 300 grams per day. If you have to cram in entire gallons of milk a day and in every glass put in a scoop of protein do it. If you need to eat chicken breast after chicken breast, do it.

[Holto]

200 is a ton of protein?

In the context of their only being 134 grams in a lb of muscle. Yes.

How many days does it take you to gain a lb of muscle?

Divide that by 134 and that is what you need on top of the minnimum to sustain optimal health.


This guy is 220 lbs, he should be getting ATLEAST 220 grams of protein.

You are not accounting for body fat percentage.