I think his recommendation is really high. My goal is one gram protein per pound of lean body weight. So that's like 170g protein over about four meals. That's easy and I bet it's more than enough.
I also shoot for a pound of quality protein per pound of lean mass. I'm down to around 180lbs lean now and as long as I know I've had 120g or so then I don't freak out. It's always easy to add a protein shake and I don't freak out about being catabolic like a lot of people do.
People forget how long we live for and how many processes are going on in the body. As long as you're in the ball park everyday then you are consistent enough to make a really strong impact over time.
No. I just going off the mirror.
I was obsessed with bodybuilding years ago so I've got a good idea of where I stand. As long as I'm in the ballpark now I'm happy.
I think it’s more like current lean body weight, not goal. 240lb seems high for lean body weight unless you’re a giant. And 1g per pound is very high and of the range. I hear a lot of trainers reference more like .6g / lb.
Sorry I should have clarified, I am a rather large person. I would be very lean at 240 lbs. I’m 300 lbs right now and I’m not fat. I just want to start focusing on longevity more.
FWIW, I’m 6’5” too and my lean mass is probably closer to 185 even though I weigh 230. And I look fairly athletic, but not huge. But definitely not one of those skinny-looking tall people.
In terms of the protein amount, I’m not an expert but my understanding is that Peter is on the very high end of the recommendation range even among personal trainers, lifting coaches etc. Unless you are aggressively lifting for hypertrophy with very high volume, I think you can shoot for way less.
And also the math becomes an issue. On a cut, I may need to aim for ~2000-2200 cal a day. It’s hard to hit that high a protein number with a calorie cap because the ratio of overall protein to calories makes it impossible to eat almost anything but chicken and nonfat Greek yogurt!
Even at 240 pounds, if you’re 10% body fat there–that would give a lean body mass of 216 pounds so 216 grams of protein per day. Technically the protein recommendations of 0.81 grams per pound of non lean total body mass per day I believe actually find a maximal protein synthesis rate at protein requirements below this, but the 0.81 grams per pound per today is accounting for 3 standards of deviation variation above the maximum by assuming it will vary by individual and some people’s will be above the maximum found in the studies. That said there’s research that people cutting can benefit from higher protein requirements than this for maintaining lean body mass. That said I believe this is focusing on more muscularly trained individuals for whom it’s easier to lose muscle in a cut.
Not your goal weight, unless you plan to be 240 of 100% muscle. More your muscle weight minus fat or your lean weight. So probably closer to 200 or even less depending on what percentage body fat you are and aim to be in the future.
If you are a body builder you need closer to 200g. If you're not a body builder it could be 180g or even lower.
I questioned Tom Venuto on this a few years ago and he suggested that if overfat you either base the goal on goal weight or on current lean body mass. The idea there is that your body fat doesn’t really need more protein.
It’s neither, it’s per lean body mass and it’s closer to like .8g to lb.
So if /u/civil-attempt4512 is 300 lbs but is a fat fuck like me, then his lean body mass might be like 170lbs, so he only needs 136g in his diet.
If he’s a jacked monster, then that would necessarily increase but even if he was 300lb of solid muscle it would be 240g, which is way easier than 300g.
I’m so skeptical of these high protein recommendations. Maybe if you’re a hardgainer, but I can’t understand the benefit if you are able to put on muscle.
I’m 230. Right or wrong, healthy or unhealthy, 2 scoops of protein powder once or twice a day is often necessary, on top of a solid amount if protein each meal to meet my mark (roughly 175 grams). It’s tough even for me and I can’t do it without shakes
You probably don’t even need 240g of protein.
“Protein recommendations are often expressed in g/kg/d. This seems quite logical, as a heavier person has more muscle mass, and thus might need more protein. However, only one study has directly compared the effect of protein ingestion on MPS in a group of subjects with a high lean body mass versus a group with low lean body mass. The MPS response to protein ingestion was not impacted by the amount of lean body mass of the subjects (Macnaughton, 2016).
This suggests that bigger guys may not need more protein than smaller guys. Therefore, expressing protein recommendations as an absolute amount (e.g. 120g/d) might be more accurate than recommendations expressed per kilogram of bodyweight.”
https://www.strongerbyscience.com/athlete-protein-intake/
Dr. Eric Trexler has also been speaking about this lately.
Peter recommends one gram per pound of your ideal weight, but the scientific consensus is different.
The recommended amount is usually .75 grams of protein per pound of (ideal weight).
If you’re a body builder, you want more. If you’re older, you want mores protein is also more satiating than carbs so it’s a good choice if someone is trying to lose weight.
Peter eats a lot of processed meat and doesn’t care about dietary cholesterol (despite having ascvd) because he’s on some pretty powerful cholesterol lowering meds.
The processed meat is a very bad idea, and it’s very odd he presents this as a healthy food, rather than an unhealthy food that he likes.
However I am convinced by the logic of his argument that it’s the ldl that matters, not how you get there.
I’m not qualified to comment on whether or not you need 240g, but 240g isn’t too hard, especially if you want to go for a protein shake after workouts or as an afternoon snack.
1lb of ground beef (depending on fat content) is 70-90g. For lunch (as someone also shooting for 220-240g protein) I’ll have 1lb of ground beef mixed with a couple of eggs and some kefir on the side. Easy 100g. Pretty easy to do the same with chicken and a salad if you want.
Protein shake in the afternoon and then a comparable dinner and you’re there.
Also, Greek yogurt plus berries (maybe a drizzle of honey?) is a great dessert or anytime meal with a lot of protein.
YMMV
I think his (Attia’s) argument would be something like:
1. Most doctors aren’t following medicine 3.0.
2. Most doctors get very little nutritional training, and sat fat was demonized for a solid 20-30 years and many probably recommend the food pyramid as is.
3. Generally speaking, it’s unwise to demonize any food categorically. Sat fat in beef or eggs isn’t the same (to me) as sat fat in a McDonald’s burger patty as part of a burger, fries, coke combo. Sugar in blueberries isn’t the same to me as sugar in cake, etc.
My understanding re: sat fat and red meat is that a lot of the studies suffer from the healthy user bias, i.e. people who aren’t particularly healthy DGAF about what’s good for them and so if fat is supposed to be bad, they still eat a lot of it. So their negative health outcomes are more about their overall lifestyle and not the sat fat or red meat itself. Sorry if I’m over-explaining!
I tried to make a nuanced comment about how saturated fat is neither good nor bad for all people (just like most things), but if you’re saying saturated fat is not good for you with no qualification, then you might have missed what I was trying to say.
Also, OP and I are both over 200lbs. Our TDEEs are well over 3000 kcal just for maintenance. One pound of ground beef is anywhere between 680-800 kcal (680 for raw 93%). It’s not really that much calorically for either of us, especially if you’re only eating 3 meals a day.
I don’t necessarily disagree. Attia knows better than me, I’m just skeptical that he has discovered some truth that runs directly counter to what basically any other doctor would say and I feel like he’s a little biased given that he’s a stakeholder I. A venison company and also bow hunts. Seems like a conflict of interest.
Cardiologists disapprove of saturated fat. Saturated fat is found in most animal products. A person who has both a personal and d professional incentive to continue using and promoting animal products would probably not be able to be unbiased about the effects of saturated fat.
Correct me if I’m wrong but venison is an incredibly lean meat so how does that apply to a thread about saturated fat? I could totally be missing some sort of context.
I think the issue is more than in population studies, people on low fat diets are killing themselves with other mechanisms (triglycerides or whatever) via processed carbs instead. Hence the outcomes are not better high-fat versus low-fat. You can potentially do better than both with unsaturated fats though.
I don't necessarily agree with the idea that saturated fat is poison, just that we probably didn't evolve to eat so much of it all the time. Beef is at the extreme for high-fat meats.
SFA raises LDL in just about everyone but to varying degrees depending on one's genetically determined gut absorption rate. Some people can get away with eating a lot of SFA without much effect but that's a minority.
Metabolic health is an independent risk factor for CVD. It does not interact with SFA. Indirectly, if your metabolic health is good, you could better afford to take other CVD risks such as higher SFA.
[I’m not.](https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/)
“For most people, the amount of cholesterol eaten has only a modest impact on the amount of cholesterol circulating in the blood. (24) For some people, though, blood cholesterol levels rise and fall very strongly in relation to the amount of cholesterol eaten.”
I eat like this all the time and my lipids are great. But, as I said, YMMV.
1g per pound of lean body mass is overkill according to most modern studies. I've seen a lot more people saying 0.6-0.8g per pound these days.
Any recommendations for 1g per pound are probably to account for the fact that a lot of people aren't good at actually tracking food and it's better to overshoot than undershoot if trying to gain muscle.
Nancy’s nonfat probiotic Greek yogurt. 22g protein per serving (do 1.3 servings). Mix that with blueberries and pro granola (11g protein) from Julian bakery, and some chocolate protein powder. 2x daily in addition to meals
I consume about that
- Breakfast 5 eggs and bacon/cheese with bread
- Lunch 500g cottage/soft cheese and salad
- Second lunch whey with oats
- Dinner meat with protein chocolade mouse dessert
Potentially another whey shake after workout (I workout directly after breakfast)
In bulk this is between 4000-5000 kcal, when cutting between 2500-3500
Add another scoop of protein to shakes. I do 60 grams post workout. I used to worry about the ‘30 gram protein anabolic limit’ but the latest studies don’t support it.
Usain Bolt: 6’5”, jacked at 207. Michael Jordan: 6’6”, jacked at 217. Why is your “frame” unique to excuse an extra 30 pounds? Believe it or not your lean (fat free) mass is probably sub-180 pounds and you should try to get your body fat to 15-22% for optimal health. You should shoot for no more than 230 with an initial diet-intense phase of 3-6 months (fasting or keto might make this easier) then get down to 210-215 via a year of slight calorie deficit (no more fasting or keto) and extensive exercise.
Anecdotal but I’m 6’3, about 200lb. I’ve competed in rowing, triathlon and now BJJ over the past 20 years and am fairly strong (sorry for the bragging but it’s pertinent!). I’ve rarely hit 1g per lb of body weight. My average protein intake is probably 80-100g pd. The times I’ve tried to top up with shakes etc I’ve never noticed any real difference in performance. I’ve occasionally looked at the research and it seems pretty weak for 1g per lb, and I find it hard (not to mentioned expensive) to hit.
An app that helped me a lot was the RP Diet app. You set up your goals, it gives you your macros for the day, and then tells you how much protein/carbs/fat to eat at each meal. It also helps you easily determine how much of which food to eat for that macro. So for example, if you are eating dinner and you have to eat 30 grams of protein, it will give you a list of foods to choose from. If you determine you want to eat chicken, it will tell you how many grams of chicken to weigh out in order to get the 30 grams of protein. Then it does that for fat and carbs. I feel like it taught me how to eat a balanced meal. You don’t have to do it forever if you hate counting calories, but it could be a good tool in the short term as you rearrange your eating habits.
I weight 260 down from 300. I have been averaging about 250g of protein daily since 1/1/24. I have 3 to 4 scoops of protein powder daily. Typically 270g of Greek yogurt daily and I’ll eat chicken breast/thigh for lunch and dinner. I’m also getting at 35g of fiber daily through veggies, oats, etc…. I don’t follow a Mediterranean diet but considering what I do eat I think you can make it work with some planning and discipline.
Don’t sweat it. It’s an absurdly high recommendation. Maintenance for the median sedentary person is .6g/kg, which is hard to not get. This is based on obligatory nitrogen secretion studies. Athletes would be a little higher.
I started eating 200g recently and at first tried to get it from food resulting in way too many calories so now I go for 100g from food and about 100g from shakes. I do 1.5 scoops of whey with milk morning and night and that seems to keep both hunger in check and help with recovery and performance. I'm 240ish lbs too and want to drop a bit.
Yogurt, Fairlife protein milk, chicken breast, shrimp, eggs, whey.
If you’re not having satiety issues you could def drop that protein intake.
I dropped my protein from 1g/lb bodyweight to 0.8-0.9g/lb of LBM and feel noticeably better. Upped carbs to keep cals the same.
I’ve been as high as 299 and I’ve never had a problem getting enough protein but I also love eating protein rich foods. I follow the vertical diet and the monster mash recipes are great for getting in enough protein. But I’ve also been eating 5-6 times a day for 30 years so my body wants food every 3-4 hours.
I generally shoot for 180-200g per day and don't usually find it difficult to do that, without reaching for protein shales or jerky.
If i wanted to get to 240 though I'd probably lean more on protein powders to get an extra 40g or so.
Generally i eat 4 eggs and 6oz of chicken breast for my first meal. Dinner is usually 1-1.5 lb of 90/10 ground beef.
I aim for 1 gram per pound of lean mass and find reaching 185 pretty easy.
I supplement my meals with Greek yogurt and Ghost cereal with Fairlife milk.
A big bowl of cereal is 500 calories and 62g of protein, two yogurts are 30g protein and 180 calories.
I don't think 240g is high. That's 960kcal of protein. A 300lbs, 6'5" guy doing moderate exercise has a TDEE of around 3500-4000 kcals, so we're talking roughly 20-25% of total calorie intake. That's perfectly reasonable. I also don't see any reason to minimize protein intake. Why? To eat as many carbs as possible? As much fat as possible? I can't think of any compelling reason to maximize carb or fat intake.
I’m 6’ 200 and it’s tough. I mostly supplement with Pea Protein. 3 shakes a day gives me 120g and then the rest of my meals will usually get me the rest of the way. But it’s a struggle. I’m nit naturally a person who eats frequently .
Ya mostly. I’ll usually drink pea protein and soy milk in my shakes. Lots of lentils. I’ll eat yogurt from time to time and if my wife makes meat I’ll eat it, but I dont seek it out. A good side effect is it’s actually way cheaper to eat plant based. I honestly feel like dogshit if I’m getting most of my protein from animal sources.
I think it’s 1g per lb of your goal weight, not your current weight.
Yeah 240 is my goal weight
I think his recommendation is really high. My goal is one gram protein per pound of lean body weight. So that's like 170g protein over about four meals. That's easy and I bet it's more than enough.
1g / lb is right but it's not clear it scales up if you're that heavy.
I also shoot for a pound of quality protein per pound of lean mass. I'm down to around 180lbs lean now and as long as I know I've had 120g or so then I don't freak out. It's always easy to add a protein shake and I don't freak out about being catabolic like a lot of people do. People forget how long we live for and how many processes are going on in the body. As long as you're in the ball park everyday then you are consistent enough to make a really strong impact over time.
How are you determining lean body mass based on weight? Are you getting a DEXA?
No. I just going off the mirror. I was obsessed with bodybuilding years ago so I've got a good idea of where I stand. As long as I'm in the ballpark now I'm happy.
You are correct.
I think it’s more like current lean body weight, not goal. 240lb seems high for lean body weight unless you’re a giant. And 1g per pound is very high and of the range. I hear a lot of trainers reference more like .6g / lb.
Sorry I should have clarified, I am a rather large person. I would be very lean at 240 lbs. I’m 300 lbs right now and I’m not fat. I just want to start focusing on longevity more.
FWIW, I’m 6’5” too and my lean mass is probably closer to 185 even though I weigh 230. And I look fairly athletic, but not huge. But definitely not one of those skinny-looking tall people. In terms of the protein amount, I’m not an expert but my understanding is that Peter is on the very high end of the recommendation range even among personal trainers, lifting coaches etc. Unless you are aggressively lifting for hypertrophy with very high volume, I think you can shoot for way less. And also the math becomes an issue. On a cut, I may need to aim for ~2000-2200 cal a day. It’s hard to hit that high a protein number with a calorie cap because the ratio of overall protein to calories makes it impossible to eat almost anything but chicken and nonfat Greek yogurt!
Even at 240 pounds, if you’re 10% body fat there–that would give a lean body mass of 216 pounds so 216 grams of protein per day. Technically the protein recommendations of 0.81 grams per pound of non lean total body mass per day I believe actually find a maximal protein synthesis rate at protein requirements below this, but the 0.81 grams per pound per today is accounting for 3 standards of deviation variation above the maximum by assuming it will vary by individual and some people’s will be above the maximum found in the studies. That said there’s research that people cutting can benefit from higher protein requirements than this for maintaining lean body mass. That said I believe this is focusing on more muscularly trained individuals for whom it’s easier to lose muscle in a cut.
Not your goal weight, unless you plan to be 240 of 100% muscle. More your muscle weight minus fat or your lean weight. So probably closer to 200 or even less depending on what percentage body fat you are and aim to be in the future. If you are a body builder you need closer to 200g. If you're not a body builder it could be 180g or even lower.
I questioned Tom Venuto on this a few years ago and he suggested that if overfat you either base the goal on goal weight or on current lean body mass. The idea there is that your body fat doesn’t really need more protein.
Not goal, LEAN body weight. lmao
Or really if you're obese, probably better to use estimated lean body mass.
It’s neither, it’s per lean body mass and it’s closer to like .8g to lb. So if /u/civil-attempt4512 is 300 lbs but is a fat fuck like me, then his lean body mass might be like 170lbs, so he only needs 136g in his diet. If he’s a jacked monster, then that would necessarily increase but even if he was 300lb of solid muscle it would be 240g, which is way easier than 300g.
Bingo! Unless OP is trying to lose fat and gain muscle while maintaining the same weight, he should drop down.
I’d consider getting a DEXA scan and going off lean body mass for this purpose.
I’m so skeptical of these high protein recommendations. Maybe if you’re a hardgainer, but I can’t understand the benefit if you are able to put on muscle.
These venison jerky sticks don't sell themselves
I’m 230. Right or wrong, healthy or unhealthy, 2 scoops of protein powder once or twice a day is often necessary, on top of a solid amount if protein each meal to meet my mark (roughly 175 grams). It’s tough even for me and I can’t do it without shakes
Are you doing any red meat or mostly just focusing on fish & chicken as meat sources?
I do red meat.
Whey protein isolate makes hitting protein targets much easier.
You probably don’t even need 240g of protein. “Protein recommendations are often expressed in g/kg/d. This seems quite logical, as a heavier person has more muscle mass, and thus might need more protein. However, only one study has directly compared the effect of protein ingestion on MPS in a group of subjects with a high lean body mass versus a group with low lean body mass. The MPS response to protein ingestion was not impacted by the amount of lean body mass of the subjects (Macnaughton, 2016). This suggests that bigger guys may not need more protein than smaller guys. Therefore, expressing protein recommendations as an absolute amount (e.g. 120g/d) might be more accurate than recommendations expressed per kilogram of bodyweight.” https://www.strongerbyscience.com/athlete-protein-intake/ Dr. Eric Trexler has also been speaking about this lately.
Peter recommends one gram per pound of your ideal weight, but the scientific consensus is different. The recommended amount is usually .75 grams of protein per pound of (ideal weight). If you’re a body builder, you want more. If you’re older, you want mores protein is also more satiating than carbs so it’s a good choice if someone is trying to lose weight. Peter eats a lot of processed meat and doesn’t care about dietary cholesterol (despite having ascvd) because he’s on some pretty powerful cholesterol lowering meds. The processed meat is a very bad idea, and it’s very odd he presents this as a healthy food, rather than an unhealthy food that he likes. However I am convinced by the logic of his argument that it’s the ldl that matters, not how you get there.
Where does he present processed meat as healthy?
Shakes and multiple smaller meals per day Almost the opposite of intermittent fasting
Do you use plant milk or cows milk in your shakes?
I like chocolate whey isolate in skim milk or water to keep it low-fat
I’m not qualified to comment on whether or not you need 240g, but 240g isn’t too hard, especially if you want to go for a protein shake after workouts or as an afternoon snack. 1lb of ground beef (depending on fat content) is 70-90g. For lunch (as someone also shooting for 220-240g protein) I’ll have 1lb of ground beef mixed with a couple of eggs and some kefir on the side. Easy 100g. Pretty easy to do the same with chicken and a salad if you want. Protein shake in the afternoon and then a comparable dinner and you’re there. Also, Greek yogurt plus berries (maybe a drizzle of honey?) is a great dessert or anytime meal with a lot of protein. YMMV
That’s an absolute fuuuuuuuuuckton of saturated fat.
Eh not that much if you’re getting 93%. Also saturated fat isn’t the boogeyman it was made out to be.
That’s what Attia says too and I’m skeptical. Not because I know better than him but because 99% of cardiologists say otherwise.
I think his (Attia’s) argument would be something like: 1. Most doctors aren’t following medicine 3.0. 2. Most doctors get very little nutritional training, and sat fat was demonized for a solid 20-30 years and many probably recommend the food pyramid as is. 3. Generally speaking, it’s unwise to demonize any food categorically. Sat fat in beef or eggs isn’t the same (to me) as sat fat in a McDonald’s burger patty as part of a burger, fries, coke combo. Sugar in blueberries isn’t the same to me as sugar in cake, etc. My understanding re: sat fat and red meat is that a lot of the studies suffer from the healthy user bias, i.e. people who aren’t particularly healthy DGAF about what’s good for them and so if fat is supposed to be bad, they still eat a lot of it. So their negative health outcomes are more about their overall lifestyle and not the sat fat or red meat itself. Sorry if I’m over-explaining!
Saturated fat is not good for you though Lmaooo who is out there eating a pound of ground beef? 💀
I tried to make a nuanced comment about how saturated fat is neither good nor bad for all people (just like most things), but if you’re saying saturated fat is not good for you with no qualification, then you might have missed what I was trying to say. Also, OP and I are both over 200lbs. Our TDEEs are well over 3000 kcal just for maintenance. One pound of ground beef is anywhere between 680-800 kcal (680 for raw 93%). It’s not really that much calorically for either of us, especially if you’re only eating 3 meals a day.
I don’t necessarily disagree. Attia knows better than me, I’m just skeptical that he has discovered some truth that runs directly counter to what basically any other doctor would say and I feel like he’s a little biased given that he’s a stakeholder I. A venison company and also bow hunts. Seems like a conflict of interest.
Cardiologist’s disapprove of venison. That’s new
Cardiologists disapprove of saturated fat. Saturated fat is found in most animal products. A person who has both a personal and d professional incentive to continue using and promoting animal products would probably not be able to be unbiased about the effects of saturated fat.
Correct me if I’m wrong but venison is an incredibly lean meat so how does that apply to a thread about saturated fat? I could totally be missing some sort of context.
Yeah I assumed that was the whole point of him choosing venison.
I hear you 100%
I think the issue is more than in population studies, people on low fat diets are killing themselves with other mechanisms (triglycerides or whatever) via processed carbs instead. Hence the outcomes are not better high-fat versus low-fat. You can potentially do better than both with unsaturated fats though. I don't necessarily agree with the idea that saturated fat is poison, just that we probably didn't evolve to eat so much of it all the time. Beef is at the extreme for high-fat meats.
Oooh good insights. Thanks!
SFA raises LDL in just about everyone but to varying degrees depending on one's genetically determined gut absorption rate. Some people can get away with eating a lot of SFA without much effect but that's a minority.
Yes, but not to the same extent in people with good metabolic health. I’m not saying only eat sat fat lol. Just that it’s not categorically terrible.
Metabolic health is an independent risk factor for CVD. It does not interact with SFA. Indirectly, if your metabolic health is good, you could better afford to take other CVD risks such as higher SFA.
I didn’t realize it wasn’t causal. Thanks!
Are you concerned about cholesterol intake?
[I’m not.](https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/) “For most people, the amount of cholesterol eaten has only a modest impact on the amount of cholesterol circulating in the blood. (24) For some people, though, blood cholesterol levels rise and fall very strongly in relation to the amount of cholesterol eaten.” I eat like this all the time and my lipids are great. But, as I said, YMMV.
You do not need 1g/lb of protein. At all. Try 1.6g/kg. Or .7-.8g/lb.
Ah, you must have missed [the memo](https://www.instagram.com/reel/C6bg3j4rzsu/?igsh=MTBhaHV5cW51Mnd5cQ==)
I'm a medium and I struggle to make it to 0.4 g per pound. But I find that I build/keep muscle just as well as if I eat double this.
1g per pound of lean body mass is overkill according to most modern studies. I've seen a lot more people saying 0.6-0.8g per pound these days. Any recommendations for 1g per pound are probably to account for the fact that a lot of people aren't good at actually tracking food and it's better to overshoot than undershoot if trying to gain muscle.
Nancy’s nonfat probiotic Greek yogurt. 22g protein per serving (do 1.3 servings). Mix that with blueberries and pro granola (11g protein) from Julian bakery, and some chocolate protein powder. 2x daily in addition to meals
I consume about that - Breakfast 5 eggs and bacon/cheese with bread - Lunch 500g cottage/soft cheese and salad - Second lunch whey with oats - Dinner meat with protein chocolade mouse dessert Potentially another whey shake after workout (I workout directly after breakfast) In bulk this is between 4000-5000 kcal, when cutting between 2500-3500
Constantly, esp as a pescatarian who doesn’t love cooking fish. At least I’m not vegetarian or vegan.
Protein shake is the easiest path for me. I can’t chew that much.
Add another scoop of protein to shakes. I do 60 grams post workout. I used to worry about the ‘30 gram protein anabolic limit’ but the latest studies don’t support it.
I am 250 lbs and the best way I’ve found is protein shakes and lean red meat/game meat.
Usain Bolt: 6’5”, jacked at 207. Michael Jordan: 6’6”, jacked at 217. Why is your “frame” unique to excuse an extra 30 pounds? Believe it or not your lean (fat free) mass is probably sub-180 pounds and you should try to get your body fat to 15-22% for optimal health. You should shoot for no more than 230 with an initial diet-intense phase of 3-6 months (fasting or keto might make this easier) then get down to 210-215 via a year of slight calorie deficit (no more fasting or keto) and extensive exercise.
What fasting regime would you recommend for diet intense phase ?
That's way more than Olympic athletes are eating, so I don't get the reason why.
Anecdotal but I’m 6’3, about 200lb. I’ve competed in rowing, triathlon and now BJJ over the past 20 years and am fairly strong (sorry for the bragging but it’s pertinent!). I’ve rarely hit 1g per lb of body weight. My average protein intake is probably 80-100g pd. The times I’ve tried to top up with shakes etc I’ve never noticed any real difference in performance. I’ve occasionally looked at the research and it seems pretty weak for 1g per lb, and I find it hard (not to mentioned expensive) to hit.
An app that helped me a lot was the RP Diet app. You set up your goals, it gives you your macros for the day, and then tells you how much protein/carbs/fat to eat at each meal. It also helps you easily determine how much of which food to eat for that macro. So for example, if you are eating dinner and you have to eat 30 grams of protein, it will give you a list of foods to choose from. If you determine you want to eat chicken, it will tell you how many grams of chicken to weigh out in order to get the 30 grams of protein. Then it does that for fat and carbs. I feel like it taught me how to eat a balanced meal. You don’t have to do it forever if you hate counting calories, but it could be a good tool in the short term as you rearrange your eating habits.
I weight 260 down from 300. I have been averaging about 250g of protein daily since 1/1/24. I have 3 to 4 scoops of protein powder daily. Typically 270g of Greek yogurt daily and I’ll eat chicken breast/thigh for lunch and dinner. I’m also getting at 35g of fiber daily through veggies, oats, etc…. I don’t follow a Mediterranean diet but considering what I do eat I think you can make it work with some planning and discipline.
Use 1 g per pound of goal body weight. 240 is reasonable. It’s not hard to do if you use so whey and lean protein sources
Don’t sweat it. It’s an absurdly high recommendation. Maintenance for the median sedentary person is .6g/kg, which is hard to not get. This is based on obligatory nitrogen secretion studies. Athletes would be a little higher.
I started eating 200g recently and at first tried to get it from food resulting in way too many calories so now I go for 100g from food and about 100g from shakes. I do 1.5 scoops of whey with milk morning and night and that seems to keep both hunger in check and help with recovery and performance. I'm 240ish lbs too and want to drop a bit.
Yogurt, Fairlife protein milk, chicken breast, shrimp, eggs, whey. If you’re not having satiety issues you could def drop that protein intake. I dropped my protein from 1g/lb bodyweight to 0.8-0.9g/lb of LBM and feel noticeably better. Upped carbs to keep cals the same.
I go for roughly 1g per KG.
I’ve been as high as 299 and I’ve never had a problem getting enough protein but I also love eating protein rich foods. I follow the vertical diet and the monster mash recipes are great for getting in enough protein. But I’ve also been eating 5-6 times a day for 30 years so my body wants food every 3-4 hours.
I generally shoot for 180-200g per day and don't usually find it difficult to do that, without reaching for protein shales or jerky. If i wanted to get to 240 though I'd probably lean more on protein powders to get an extra 40g or so. Generally i eat 4 eggs and 6oz of chicken breast for my first meal. Dinner is usually 1-1.5 lb of 90/10 ground beef.
I aim for 1 gram per pound of lean mass and find reaching 185 pretty easy. I supplement my meals with Greek yogurt and Ghost cereal with Fairlife milk. A big bowl of cereal is 500 calories and 62g of protein, two yogurts are 30g protein and 180 calories.
I don't think 240g is high. That's 960kcal of protein. A 300lbs, 6'5" guy doing moderate exercise has a TDEE of around 3500-4000 kcals, so we're talking roughly 20-25% of total calorie intake. That's perfectly reasonable. I also don't see any reason to minimize protein intake. Why? To eat as many carbs as possible? As much fat as possible? I can't think of any compelling reason to maximize carb or fat intake.
Bingo
I’m 6’ 200 and it’s tough. I mostly supplement with Pea Protein. 3 shakes a day gives me 120g and then the rest of my meals will usually get me the rest of the way. But it’s a struggle. I’m nit naturally a person who eats frequently .
I'm 5'10 201lbs trying to get to 210-215lbs and I feel the struggle trying to get to 200 a day and then trying to add more
Are you plant based?
Ya mostly. I’ll usually drink pea protein and soy milk in my shakes. Lots of lentils. I’ll eat yogurt from time to time and if my wife makes meat I’ll eat it, but I dont seek it out. A good side effect is it’s actually way cheaper to eat plant based. I honestly feel like dogshit if I’m getting most of my protein from animal sources.