protein intake

J.O.E. · 01-14-2007, 03:31 AM

I am about 230 lbs right now, and I am starting the cutting phase of my routine....My daily maintence intake of cals are 3600 and my intake of cals to cut will be about 3000-3100 cals a day. I was wondering how much of my calories should be protein to preserve my muscle??

**Kramer** · 01-14-2007, 11:17 AM

Depends on your metabolism as different people have different protein turnover rates. There is no set formula, only guidelines such as 1g/lb of LBM (not overall weight). It depends on bf% so you could be anywhere between 300-400g a day depending on your current level of LBM.

J.O.E. · 01-14-2007, 12:31 PM

thank you...but i know there are other guidelines other than the seven fold test and the "pincher" haha. Do you happen to know any of them??

**Kramer** · 01-14-2007, 03:38 PM

The one I gave is the one used for BB'ers....everything else is going to based on the RDA which is very low.

If you are eating 3600 calories then its around 340-380g/day.

**BBenthusiast** · 01-14-2007, 05:30 PM

is there any severe side effects to using a large amount of protein? i was taking alot of shakes and before i knew it i was doing around 1.35g/lb of protein for weight, and that wasnt including my meals :\ i did this for about 2 weeks before i realised

**Kramer** · 01-14-2007, 09:41 PM

It depends. Generally you don't want to take in a lot of protein form liquified sources simply because the body can't absorb all of it at one time. Now you can minimize that by using some slower digesting proteins but even then you are bypassing a stage of digestion because its liquified.

If you must take in a lot of protein through shakes its best to do it in smaller increments spread out throughout the day. Solid food is always best (except post workout). If you can't absorb all of it, you and everyone else around you will know it.

**BBenthusiast** · 01-14-2007, 10:03 PM

ahhh thanks for that. yeah i was worried im taking a lot of protein. Ive been taking it in increments, when i wake up, in the afternoon, before a work out, after a work out and before i sleep. All small shakes, the first 2 are mass gainer, the other are whey protein, around 46 grams a shake.

**Kramer** · 01-16-2007, 10:09 AM

Well, there is an easy way to know if you are taking in too much.....everyone around you will tell you. If thats a problem, then you should cut back and limit the amounts of fast absorbing proteins during the day (not including post workout)