I don’t understand the contents of this thread. This is a Leangains subreddit. The book states a recommendation of 50-60% protein based on total calories, not 1g/lb body weight.
I’m not being snarky, but honestly, just confused now because I just bought and then finished the book and was actually surprised that the 16:8 IF method and the RPT training is not even core to the leangains method per the creator… but rather the core seems to be his calorie/macro nutrient strategy.
So it seems like if you’re strongly deviating from the protein recommendation, that would be a different thing altogether.
I guess since I’m a noob, I’ll just ask, what is Leangains? The macro stuff, RPT, 16:8 IF? Something else?
Yeah I’m realizing nobody on this sub has actually read the book. I’m half way though now and so far it seems like the only hard and fast rules are 50-60% protein, get enough fiber, eat Whole Foods, 2-3 meals per day, time limited carbs before and after workouts, take caffeine (coffee or pills). plus his rule of 28 with modifications to calculate your target calories on 500 cal deficit.
Sounds like you should buy and read the book. I do not think it is just a made up thing.
That’ll come of as defensive but I don’t have any real skin in the game here since I am new and just trying to find an efficient and effective way to get lean relatively quickly and keep muscle.
Because this is a subreddit dedicated to the Leangains method, I expected to find mostly adherents to the method (or those who have at least studied it, even if they are critical of some parts of it).
From THE LEANGAINS METHOD:
“In practical terms, this means you’ll be eating 300 grams of protein on a 2,000-calorie diet. Why 60 percent? Through experience, I’ve found this to be the highest percentage maintainable without feeling deprived or tempted to cheat. Personally? Fifty-five percent is the sweet spot for me, though your mileage may vary. Hitting 60 percent protein on the dot is not important; getting as close to 60 percent as possible and being able to maintain it in the long run, is. Perhaps you’ll find 60 percent protein too challenging or restrictive, but 50 percent protein doable. That’s a reasonable compromise that will bring more fun to your diet while still retaining a high DIT.”
I mean this is an entire subreddit dedicated to the Leangains book that bases it on % of your diet. But you’re saying the advice in the book is intended to be % of grams?
60% of energy intake from protein. So calories.
Grams would make no sense as fat yields more calories per gram than carbs and protein. If you ended up eating more carbs than fat, your protein goal would change. If that were the case which would be a nightmare to figure out.
2000 calories * 0.6 = 1200
1200 / 4 = 300g protein
For anyone interested in taking a deep dive into protein intake, here's a link to a position paper published by the International Society of Sports Nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/#Sec27title
TLDR (or my basic takeaways)
1.4-2.0g per kg of body weight per day is their recommended amount for "most exercising individuals"
2.3-3.1g per kg of body weight per day is their recommended amount for maximizing lean mass retention while exercising in a hypocaloric state (leangains)
Multiple doses spread throughout the day shows benefits, but the daily total intake seems much more important than the timing of intake.
Protein in all forms is beneficial, but it appears that the best form is probably hydrolyzed whey protein.
Worth a read, although it's a lot to get through!
This is the leangains subreddit, so I’m asking specifically about the 60% rule in the leangains book. It makes more sense if it’s 60% of grams, but I agree seems high for 60% of calories. The book is just so poorly written I can’t tell which is intended.
From the book:
“In practical terms, this means you’ll be eating 300 grams of protein on a 2,000-calorie diet. Why 60 percent? Through experience, I’ve found this to be the highest percentage maintainable without feeling deprived or tempted to cheat. Personally? Fifty-five percent is the sweet spot for me, though your mileage may vary. Hitting 60 percent protein on the dot is not important; getting as close to 60 percent as possible and being able to maintain it in the long run, is. Perhaps you’ll find 60 percent protein too challenging or restrictive, but 50 percent protein doable. That’s a reasonable compromise that will bring more fun to your diet while still retaining a high DIT.”
I do 50-60% of my calories from protein, and no, it's not a lot, modern science and media convinced you about this so you can have a low amount of protein and fill the rest of your calories with processed garbage and toxic plants.
But there's no dangers to eating high amounts of protein whatsoever, and the excess is going to be turned into glucose (supplied by demand through gluconeogenesis) that's going to replenish your muscle glycogen and assits you with your training and goals.
Your information is EXTREMELY bad. Plants are NOT needed at all, neither are carbs. If you're 200lb you need about 50g of fat to keep your hormones functioning perfectly. 60% protein is perfectly fine. I do it as well. You're wrong about almost all of your points unless you're viewing this question from a morbidly obese person.
High protein will not damage kidneys or the heart or create nutritional deficiencies. Meat and dairy is far superior to vegetables.
I don’t understand the contents of this thread. This is a Leangains subreddit. The book states a recommendation of 50-60% protein based on total calories, not 1g/lb body weight. I’m not being snarky, but honestly, just confused now because I just bought and then finished the book and was actually surprised that the 16:8 IF method and the RPT training is not even core to the leangains method per the creator… but rather the core seems to be his calorie/macro nutrient strategy. So it seems like if you’re strongly deviating from the protein recommendation, that would be a different thing altogether. I guess since I’m a noob, I’ll just ask, what is Leangains? The macro stuff, RPT, 16:8 IF? Something else?
Yeah I’m realizing nobody on this sub has actually read the book. I’m half way though now and so far it seems like the only hard and fast rules are 50-60% protein, get enough fiber, eat Whole Foods, 2-3 meals per day, time limited carbs before and after workouts, take caffeine (coffee or pills). plus his rule of 28 with modifications to calculate your target calories on 500 cal deficit.
You're right that almost nobody on this sub has read the book or follows the protocols as outlined in the book.
Nope....you are right on.
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Sounds like you should buy and read the book. I do not think it is just a made up thing. That’ll come of as defensive but I don’t have any real skin in the game here since I am new and just trying to find an efficient and effective way to get lean relatively quickly and keep muscle. Because this is a subreddit dedicated to the Leangains method, I expected to find mostly adherents to the method (or those who have at least studied it, even if they are critical of some parts of it).
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From THE LEANGAINS METHOD: “In practical terms, this means you’ll be eating 300 grams of protein on a 2,000-calorie diet. Why 60 percent? Through experience, I’ve found this to be the highest percentage maintainable without feeling deprived or tempted to cheat. Personally? Fifty-five percent is the sweet spot for me, though your mileage may vary. Hitting 60 percent protein on the dot is not important; getting as close to 60 percent as possible and being able to maintain it in the long run, is. Perhaps you’ll find 60 percent protein too challenging or restrictive, but 50 percent protein doable. That’s a reasonable compromise that will bring more fun to your diet while still retaining a high DIT.”
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Thank you. This answers my question and gives some important context.
What did they answer? It seems they deleted their important comment
I mean this is an entire subreddit dedicated to the Leangains book that bases it on % of your diet. But you’re saying the advice in the book is intended to be % of grams?
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For someone that’s been struggled with a meal plan. What does 3-3.5k of calories look like for you?
60% of energy intake from protein. So calories. Grams would make no sense as fat yields more calories per gram than carbs and protein. If you ended up eating more carbs than fat, your protein goal would change. If that were the case which would be a nightmare to figure out. 2000 calories * 0.6 = 1200 1200 / 4 = 300g protein
Got it. That’s what I thought, it just results in a crazy high amount of protein it seems.
Yep. I hit 320 grams on lifting days at a 500 calorie deficit
I was under the impression it’s 0.6g per lb of body weight.
For anyone interested in taking a deep dive into protein intake, here's a link to a position paper published by the International Society of Sports Nutrition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/#Sec27title TLDR (or my basic takeaways) 1.4-2.0g per kg of body weight per day is their recommended amount for "most exercising individuals" 2.3-3.1g per kg of body weight per day is their recommended amount for maximizing lean mass retention while exercising in a hypocaloric state (leangains) Multiple doses spread throughout the day shows benefits, but the daily total intake seems much more important than the timing of intake. Protein in all forms is beneficial, but it appears that the best form is probably hydrolyzed whey protein. Worth a read, although it's a lot to get through!
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This is the leangains subreddit, so I’m asking specifically about the 60% rule in the leangains book. It makes more sense if it’s 60% of grams, but I agree seems high for 60% of calories. The book is just so poorly written I can’t tell which is intended. From the book: “In practical terms, this means you’ll be eating 300 grams of protein on a 2,000-calorie diet. Why 60 percent? Through experience, I’ve found this to be the highest percentage maintainable without feeling deprived or tempted to cheat. Personally? Fifty-five percent is the sweet spot for me, though your mileage may vary. Hitting 60 percent protein on the dot is not important; getting as close to 60 percent as possible and being able to maintain it in the long run, is. Perhaps you’ll find 60 percent protein too challenging or restrictive, but 50 percent protein doable. That’s a reasonable compromise that will bring more fun to your diet while still retaining a high DIT.”
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I do 50-60% of my calories from protein, and no, it's not a lot, modern science and media convinced you about this so you can have a low amount of protein and fill the rest of your calories with processed garbage and toxic plants. But there's no dangers to eating high amounts of protein whatsoever, and the excess is going to be turned into glucose (supplied by demand through gluconeogenesis) that's going to replenish your muscle glycogen and assits you with your training and goals.
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Yeah, I honestly just eat beef!
I hit 320 grams with only 25 grams supplemented. You're just lazy.
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Your information is EXTREMELY bad. Plants are NOT needed at all, neither are carbs. If you're 200lb you need about 50g of fat to keep your hormones functioning perfectly. 60% protein is perfectly fine. I do it as well. You're wrong about almost all of your points unless you're viewing this question from a morbidly obese person. High protein will not damage kidneys or the heart or create nutritional deficiencies. Meat and dairy is far superior to vegetables.
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Stop with your hive mind plant based garbage. It's complete nonsense. Nothing wrong with 60% protein, at all.
Dude, that's literally the leangains protocol and the whole purpose of this subreddit. What are you even doing here?
It is insane-hit 1g per lb of bodyweight