I have seen the numbers you folks are touting, but I feel like I can't trust people who mix Imperial and metric measurements, it seems so unscientific. 8g/lb of total body weight for Tommy would be 295x.8 or 236g of protein per day.62g/lb would be 183g/day. And I’m sure it will be updated again in the future.Ĭlick to expand.LOL okay. It’s great to see credentialed experts update their recommendations based on the most current science. Prior protein estimates were, on average, lower. If you check out Brad Schoenfeld and Andy Galpin’s work, they esentially say the same. I tried to dig up research I’ve saved, but can’t find it currently (IIRC there was an interesting meta analysis. IIRC, the research indicates that 0.6-1g/lb/day is optimal for most people engaged in hypertrophy training, though specific researchers/practitioners may provide slightly varying advice, depending on the circumstances. Here, he suggests that 0.8-1g/lb/day is a reasonable target range. He’s an academic, and creates highly educatonal videos (under his company, Rennaisance Periodization) with simple and clear explanations, and he’s very entertaining. This year, I just want to see what's possible from a body transformation/strength standpoint for someone who just turned 40 and has been generally active/fit their entire life.įYI - here’s a short video that summarizes some of the current recommendations and generally accepted amounts of protein for hypertrophy training. I've never really cared, I just wanted to ride my bike (and skis) and not get hurt. She's been doing this for many years and has it pretty dialed for her. The wife is a pro at this kind of stuff both in the used to compete in Olympic Lifting sense and the sense that she's a certified Crossfit, Running, and Olympic Weight Lifting coach. I agree with everything Foolery says above. Chicken, rice, beans, corn, sauté'd onions and peppers. I put a half scoop of protein powder in my coffee cup (~20oz) to round out breakfast at about 30g of protein. Half a cup of dry instant oats, half scoop (15g) of chocolate protein powder, 1 cup of almond milk, and 1tsp of chia seeds. I need to build more shelves.Ĭlick to expand.That's pretty much what I'm doing for breakfast. Walking into the gym in the new year be like.Įdit: Yes, I too, am frustrated with my lack of functional ways of organizing all my bike and ski shit. In the past I've used myfitnesspal, but the wife is using something new that looks more simple (forgot the name) so I'm going to get that setup this weekend when we meal prep for next week. macros and a better app for tracking them. Latest research suggests I need either more fat or more carbs in my diet along with the protein. What I'm finding with a high protein diet is that I'm hungry ALL THE TIME. For me that'd be 200g/day and that requires way too much liquid diet than I'm really wanting to do. Initially I wanted to try for 1g protein/1lbs bodyweight, but that's going to just be too much. This is going to be way harder than just stepping into the weight room and throwing barbells around. I'm only a couple days into it, but I have a whole new respect for body builders, powerlifters, and olympic lifters. I've been at a strength plateau for the past few months (maybe even a year) which has been pretty frustrating so to try and get over that hump, I've started to meal prep again and trying to up my protein intake. My workouts in the gym are a lot like what Demandred posted about. On top of that I'm on the bike usually 1-2 times a week and in the winter I mix in Alpine, Backcountry, and Skate Skiing. I've been pretty consistent on 2-3 days in the gym working with a coach for the last 3 years.
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