The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Protein Intake is so Overrated

    anybody care to disagree with me?

    this whole mystical, magical, wonderful number - "ONE GRAM PER LB OF BODYWEIGHT"

    i personally think it's overkill and definitely not necessary, even for bodybuilders.

    i think sometimes people get too infatuated with reaching this magical number that they take in too many calories, and end up gaining a lot of unintended bodyfat.

    i've noticed that phenomenon myself.. trying desperately to take in 190-200 g of protein for my bodyweight.. and just getting flabby over time.

    i have since decreased my protein intake to a more sensible 120-150 g (this was not at all easy to do.. trust me) I felt like i was gonna shrink into a pile of bones.. but i kept the calories a little bit lower, and have noticed that i have slimmed down, but not lost a step in any of my lifts or in muscle mass.

    It might be just me.. but i don't think it's necessary to take in quite as much protein as advertised.. in fact, in some way, i think it's a ploy by protein/supplement companies to encourage people to intake more protein and, thus, purchase more supplements.. leaking out reports that "1g/1lb" is the magic number.

    any thoughts on the issue?

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  3. #2
    Senior Member TheGimp's Avatar
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    Personally I think you may well be right. Bear in mind however that the actual recommended value is 0.8g / lb of body weight and is rounded up to 1g for convenience. Also besides its use in building muscle it's thought that protein might be good for appetite satisfaction and could in fact be the real reason for the success of the Atkins diet, rather than ketosis.

  4. #3
    $3n10r M3mb3r defcon's Avatar
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    Quote Originally Posted by TheGimp
    Personally I think you may well be right. Bear in mind however that the actual recommended value is 0.8g / lb of body weight and is rounded up to 1g for convenience. Also besides its use in building muscle it's thought that protein might be good for appetite satisfaction and could in fact be the real reason for the success of the Atkins diet, rather than ketosis.
    Agree, most people that are new to lifting over estimate the power of protein, but I still aim for 1g/lb just because I like to make sure my body has enough. I know its unnecessary, but I do it anyway.

  5. #4
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    i think the body can only assimilate SO much protein. the rest seems to go to waste.

  6. #5
    Administrator chris mason's Avatar
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    Protein is not a magical substance that will make you huge in and of itself.

    If you are deficient in protein you will retard your workouts. I prefer to err on the side of safety.

    For many years I thought protein intake was no big deal and I often ate less than 100 grams at 220 + in bodyweight. I have since learned that increasing my intake of protein has improved recovery and allowed me to make new progress in the gym.


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  7. #6
    HomeYield WillKuenzel's Avatar
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    Sounds like you were just eating too much and needed to cut the calories down. I can eat close to 400g of protein a day and don't get flabby or anything. There's been tons of studies done but no magical number of how much protein the body can absorb and use has really been found. Personally I don't mind eating lots of protein, because I love meat and it doesn't bother me. Pasta and carbs just aren't my thing so I eat more protein. What does it boil down to? Calories in = calories out. Bigger guys will need more. Smaller guys need less. Don't over-complicate things.
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  8. #7
    Senior Member xxr79xx's Avatar
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    Quote Originally Posted by HomeYield
    Sounds like you were just eating too much and needed to cut the calories down. I can eat close to 400g of protein a day and don't get flabby or anything. There's been tons of studies done but no magical number of how much protein the body can absorb and use has really been found. Personally I don't mind eating lots of protein, because I love meat and it doesn't bother me. Pasta and carbs just aren't my thing so I eat more protein. What does it boil down to? Calories in = calories out. Bigger guys will need more. Smaller guys need less. Don't over-complicate things.
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  9. #8
    is numero uno Saint Patrick's Avatar
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    Agree w/ HY.

    Tiger AK - can you give us any proof that 1g/lb is BAD for you? I'm eating about 1.2g per lb of BW and I've had good results with it.

    But hey, if you can make gains 120-150g, whatever works for you, dude.
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  10. #9
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    Quote Originally Posted by Saint Patrick
    Agree w/ HY.

    Tiger AK - can you give us any proof that 1g/lb is BAD for you? I'm eating about 1.2g per lb of BW and I've had good results with it.

    But hey, if you can make gains 120-150g, whatever works for you, dude.
    oh no.. i'm not saying it's bad at all.

    i'm just saying that i don't think it's absolutely NECESSARY to get quite the amount that people claim.


    I'm sure it's great to eat that much.. but for me, i haven't noticed any ill effects from eating a little bit less.. that's all.

  11. #10
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    AK,...quite appropriately...

    ....you mentioned that you were trying to lose weight.

    <<<<< have since decreased my protein intake to a more sensible 120-150 g (this was not at all easy to do.. trust me) I felt like i was gonna shrink into a pile of bones.. but i kept the calories a little bit lower, and have noticed that i have slimmed down, but not lost a step in any of my lifts or in muscle mass.>>>>>


    slimming down (losing weight),...has NOTHING to do with how much protein you take in, or fat or any other calories for that matter. It is as simple as the # of calories you take in a day compared to the number of calories your body burned that day. If your body burned more than you consumed, no matter what types they are, you will lose weight. It'd be smart to ingest enough protein as you're working out to keep your muscle on and burn fat, but that's besides the underlying theme I just stated.

    As for me, I'm skinny, and i don't want to just get big for the sake of getting big. I want muscle. Protein ='s muscle.

    Protein is not overrated at all,..it's just misunderstood. Nothing magical at all about it or about the calorie expenditure/calorie consumption biological rule.


    And with all this powdered stuff we're hawking down... that's true, protein can be stressful inside our bodies if we're not drinking enough water a day with the stuff (clear water), which is a chore i'm not yet fond of myself.
    Last edited by RomeoJunior; 03-08-2004 at 09:40 AM.

  12. #11
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    I most definitely disagree..

    protein BUILDS muscle!
    more protein the more muscle building...

    Yes you can eat too much though (and you'll probably develop kidney stones)

    More protein is scientifically proven to build more muscle, its a FACT!

    Yes, maybe the amount you eat builds plenty of muscle for you, but I am willing to bet if YOU ate more, you would build MORE muscle!

    take a look at MANY of the articles on www.ast-ss.com - that site is the best site every created when it comes to supplements, info, research, articles, training programs, proper form, etc etc etc.

    I live by that site..

  13. #12
    Motors, Music & Muscle HemiVision's Avatar
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    Quote Originally Posted by NateWheeler
    protein BUILDS muscle!
    more protein the more muscle building...
    This is not true. Your body only requires a certain amount of protein, and anything you intake beyond that amount is only going to be broken down by your kidneys.

    Quote Originally Posted by NateWheeler
    take a look at MANY of the articles on www.ast-ss.com - that site is the best site every created when it comes to supplements, info, research, articles, training programs, proper form, etc etc etc.)
    I'd be cautious about using a site that sells supplements as a guide to how much should be consumed.

  14. #13
    Senior Member smalls's Avatar
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    Quote Originally Posted by HemiVision
    This is not true. Your body only requires a certain amount of protein, and anything you intake beyond that amount is only going to be broken down by your kidneys.



    I'd be cautious about using a site that sells supplements as a guide to how much should be consumed.

    Um what? Please explain to me how the body will "break down" excess protein. Into what? And will this be utilized or just excreted by the body?
    Diet is key, the calorie is king

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    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
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  15. #14
    Motors, Music & Muscle HemiVision's Avatar
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    Quote Originally Posted by smalls
    Um what? Please explain to me how the body will "break down" excess protein. Into what? And will this be utilized or just excreted by the body?
    The difference between a protein molecule and a carbohydrate or fat molecule is the presence of nitrogen. When you've ingested more protein than your body needs, the liver removes this nitrogen from it so the remaining parts of the molecule can be used for calories. The leftover nitrogen is excreted by the kidneys.

  16. #15
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    Quote Originally Posted by HemiVision
    This is not true. Your body only requires a certain amount of protein, and anything you intake beyond that amount is only going to be broken down by your kidneys.



    I'd be cautious about using a site that sells supplements as a guide to how much should be consumed.

    LOL..

    Besides the fact thats incorrect. Remember just exactly WHAT were doing here. We are LIFTING WEIGHTS. When you do this, it brakes the muscle tissue down. In order to regrow and build bigger, it needs protein. Why you ask? Because PROTEIN BUILDS MUSCLE. However, if you werent lifting, I would definitely say that the amount required is significantly less. But since LIFTING is the name of the game, your gonna need MORE PROTEIN

    Another thing.. lets say you are taking in plenty of protein and more than enough for rebuilding muscle tissue, there are PLENTY of other actions that excess protein can take, it doesnt just get thrown away.
    Last edited by NateWheeler; 03-07-2004 at 07:52 PM.

  17. #16
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    Wow.

    That's certainly an objective outlook you have there.
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

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  18. #17
    wooooo Jasonl's Avatar
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    I agree that 1g per lb is just more of a convenience thing, but it work for most people. I think that 1g per lb of LBM is more important, but since most people don't know exactly what that is, we just do it the ole' fashoned way.

  19. #18
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    Quote Originally Posted by Jasonl
    I agree that 1g per lb is just more of a convenience thing, but it work for most people. I think that 1g per lb of LBM is more important, but since most people don't know exactly what that is, we just do it the ole' fashoned way.
    Exactly.

  20. #19
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by Jasonl
    I agree that 1g per lb is just more of a convenience thing, but it work for most people. I think that 1g per lb of LBM is more important, but since most people don't know exactly what that is, we just do it the ole' fashoned way.
    :withstupi
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  21. #20
    Motors, Music & Muscle HemiVision's Avatar
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    :withstupi

    x2

  22. #21
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    http://www.wannabebig.com/article.php?articleid=54

    Just read this article from WBB..

    thought maybe you may want to read it

  23. #22
    Senior Member smalls's Avatar
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    [QUOTE=TiGeR AK]
    i personally think it's overkill and definitely not necessary, even for bodybuilders.

    i think sometimes people get too infatuated with reaching this magical number that they take in too many calories, and end up gaining a lot of unintended bodyfat.

    i've noticed that phenomenon myself.. trying desperately to take in 190-200 g of protein for my bodyweight.. and just getting flabby over time.

    QUOTE]

    I cant imagine getting 190g of protein would throw you over you maintanence calories. You can get high amounts of protein without overeating, lots of us do it.
    But I do agree that there is no need to take in huge amounts of protein to gain muscle, or even to retain muscle while dieting. That being said I would much rather err on the side of caution. I never go below 300g while dieting.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
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    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
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    "If you want to look abnormal you have to eat abnormal,lol."--ST

  24. #23
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    I don't have a problem eating upwards of 1.5 g/lb of protein or so and still being under maintenance. Your problem lies in the balance of the other macros. If you're trying to eat more protein and not adjusting the other macros accordingly, then you may tip over maintenance, and of course you'll gain weight. I agree that 1 g/lb is more of a convenience estimate, but it is definately a very helpful one.
    Shao-LiN
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  25. #24
    Senior Member thanky0ujesus's Avatar
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    i dont see how you can eat only 150 grams of protein. i weight 160 and i can easily eat 250g of protein in a day without even trying. and thats with a 40/30/30. a chicken breast has like 70 g of protein in it already and thats just one meal of the day. for convenient sake.. lets just round to 2g/lb

  26. #25
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    Quote Originally Posted by thanky0ujesus
    i dont see how you can eat only 150 grams of protein. i weight 160 and i can easily eat 250g of protein in a day without even trying. and thats with a 40/30/30. a chicken breast has like 70 g of protein in it already and thats just one meal of the day. for convenient sake.. lets just round to 2g/lb
    I think you're overestimating the amount of protein in your foods if you think a chicken breast has 70g of protein in it. Unless you're eating huge chicken breasts

    In unrelated news...I ate 7 (small) chicken breasts tonight

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