There has been a lot of debates and theories on the weight/lean mass per gram of protein to ingest for growing muscle. I was reading multiple sites and trying to research, but as always humans are built differently from another. One person can take in 150g of protein and build muscle rapidly, but someone else might not see as much gains in the same amount of time.

My question is what is the correct gram of protein per weight for building muscle?

Lean mass = body weight without fat... for example
I weigh 100lbs, 10% is body fat, therefore my lean mass = 90lbs.

Some examples I've read are:
1.5grams protein for every lean pound you weigh.

1.5grams of protein for every kilogram you weigh.

Twice as much as your lbs.

Twice as much as your lean mass.

Anyone have any good information about this subject? Thanks.

 

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2.) find a doctor of a nutritionist
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My understanding is the same as yours: as a general rule of thumb you should consume at least 1.5g of protein for every pound of weight when going through a bulk phase.

 

You should definitely consume at least 1.5g of protein for every pound of weight. keep in mind that your body can only synthesize protein proportionally to the amount of fats and carbohydrates consumed. If you want to bulk up and you are doing like a 5 day split, 4x4, then you'll need the fats to cushion your tendons. What im trying to get at is that more protein is great, but you might just end up pissing it out if you dont eat enough fat. Also be aware of the fact that your ideal protein consumption can vary depending on what kind of protein you are consuming. A small amount of fast metabolizing protein immediately after a workout an be equally as effective as more, slower metabolizing protein.

 

so if you weigh 150lbs, consume 225g of protein? i dont think so...

avg person needs ~50g of protein. unless you are doing extreme training, you do not need THAT much protein.

 

Correct me if I'm wrong, but I thought the OP goal was to build muscle. 50g seems slightly low, but probably fairly close for someone hoping to maintain weight/muscle.

 

Where did you get that 50 g from?

2000 Kcal diet?


Remember that balancing protein for someone with a BMR that consumes 1800Kcal vs. 4000Kcal is different.

You also want to create a metabolic environment, so spacing meals (not just protein) I would say is more important than the actual specific amount of protein.

Don't forget complex carbs folks.....just as important.

 

I've always heard when trying to put on MASS that you should be taking in 1g of protein for every 1 lb you weigh. I'm 230 lbs so I try to consume AT THE VERY LEAST 200 grams of protein a day. I rarely get close to that usually around 150, but when I stay consistent and do eat over that, I generally see more gains in the gym and in strength. Honestly as long as your eating 5-6 (well balanced) small meals a day and add protein supplement (powerd/drinks) between (during) those meals, no need to stress that much over it. The only difference is if your trying to gain mass, make your portions bigger, if your trying to lose fat, make them smaller. Simple as that. As far as what you eat and where you get your macro nutrients from is up to you, but again keep everything balanced.

 

'Roids for mass, follow Heinz advice, eat at least 57 different foods.

 

roids YEAAAAAAAAAAA +1

 

Word to the motha****in streets, y0!

Do 2 cycles of Deca, and 1 post cycle of Nolvadex. Eat anything and everything you feel like.