Protein Powder

[Young OG]

Almost all protein powders are loaded with a bunch of junk. You’re better of getting protein from real foods. I stopped using protein powder and I’ve had zero issues putting on muscle. I do eat a lot of baked chicken breasts though

 

[Stoic]

Almost all protein powders are loaded with a bunch of junk. You’re better of getting protein from real foods. I stopped using protein powder and I’ve had zero issues putting on muscle. I do eat a lot of baked chicken breasts though

definitely better, but for me, it makes it more difficult to get the 175g of protein or so I need everyday. That’s a lot of eggs and chicken breasts and fish to get that high. Not impossible though.

 

[EyeBRollin]

definitely better, but for me, it makes it more difficult to get the 175g of protein or so I need everyday.

Where did you get the 175g requirement from?

 

[BackInTheGame78]

Almost all protein powders are loaded with a bunch of junk. You’re better of getting protein from real foods. I stopped using protein powder and I’ve had zero issues putting on muscle. I do eat a lot of baked chicken breasts though

Simply not true. Go look a quality unflavored green pea and brown rice protein and tell me what you find.

 

[BackInTheGame78]

definitely better, but for me, it makes it more difficult to get the 175g of protein or so I need everyday. That’s a lot of eggs and chicken breasts and fish to get that high. Not impossible though.

The requirement for muscle is actually really only 0.69g per pound of lean muscle but to be even double sure the researchers bumped it to 0.82g per pound of lean muscle. No difference was found.

Ironically as you become better trained your requirements for protein actually go down, not up, as you are creating less damage than a newly trained person is. For a 200 lb person, this caps their protein requirement around 115-125g max.

The reason high amounts of protein are recommended is not due to the muscle building effects, this is rate limited by enzymes for muscle growth, it is due to the thermic effect of protein and its effect on metabolism.

Calories have to come from somewhere, and it is better to get them from something that has a thermic effect of 30-40% versus carbs at 10-15% or fats at 3%. This means energy is burned utilizing protein far more than carbs, which has a positive metabolic effect overall on your body.

 

[EyeBRollin]

My understanding is that protein should be 10%-30% of total calories with 10% being the lowest to prevent deficiency. How this works out:

2,000 calories = 50g to 150g

3,000 calories = 75g to 225g

4,000 calories = 100g to 300g

It’s a broad range. However, if you are at 3,000+ calories you probably want to trend more into replacing some of that protein with healthy carbs.

 

[BackInTheGame78]

My understanding is that protein should be 10%-30% of total calories with 10% being the lowest to prevent deficiency. How this works out:

2,000 calories = 50g to 150g

3,000 calories = 75g to 225g

4,000 calories = 100g to 300g

It’s a broad range. However, if you are at 3,000+ calories you probably want to trend more into replacing some of that protein with healthy carbs.

Personally I use the following splits for the most part:

Low carb days: 15-20% carb, 40% protein, 40-45% fat

Med carb days: 30% carb, 40% protein, 30% fat

High carb days: 40-45% carb, 40% protein, 15-20% fat.

Occasionally I will bump protein down to 35% or up to 45% here and there but for the most part it stays stable, although the real numbers usually end up a few points up or down from those based on what I eat during that day, it's rarely perfect.

Calories on high carb days are usually around 2400, med carb days 2300 and low carb days 2150, although those are adjusting slowly downward for now as I continue to lose weight.

Once I get to a good spot I will start working on slowly rebuilding by upping my calories counts.

 

[BackInTheGame78]

Agreed. Soy is a hard no.

I take that back...Sunwarrior makes premade shakes with 30g of protein that contain Green Pea, Brown Rice and Pumpkin Seed Protein...

 

[BackInTheGame78]

green pea and brown rice protein are more toxic then whey protein. Overtime you will notice it, can take weeks, months or years based on your whole diet

Yes they do. Egg whites contain Antinutrients that is binded to biotin.

Sure they are.

James Harden Bye GIF - James Harden Bye Houston Rockets - Discover & Share GIFs

Click to view the GIF

tenor.com

 

[BackInTheGame78]

Yes Its fun to see how many here have no idea about a healthy diet, especially the mods.. Brainwashed by society to think that brown rice is healthier then white rice and that pea protein is a great protein source, just shows how many People are Beta Male followers

It's funny how the people who think they know so much don't even know what they don't know.

Pea protein is a great source of protein. It's one of the only vegetables that is high in leucine but you probably have no idea why that's even important, so I won't waste time bothering to explain it.

Based on recent blood work and being down 43 lbs in under 4 months I'd probably say I am pretty good with diet.

 

[BackInTheGame78]

Try lowering your fats to 0.3g/lb total bodyweight and backfilling with carbs. Unless you need higher fats for digestion, 0.3g/lb is all that's needed to support hormones.

If you're on TRT, you can drop fats even lower than that.

On low carb days it's higher than that and on high carb days it's lower than that...when you average it out over the week, that's right around my average for fat intake per day.

 

[BackInTheGame78]

The Quote fits perfectly to you because you didnt even ask why it is unhealthier, but instead felt free to judge. Shot in your own leg. All I can say is that I have perfect blood works, Hormon levels you will ever get to see in Paper and that only with real food without any bs supplements

I've read plenty of articles and studies from many different places and haven't seen a single one that said anything bad about it. In fact, overwhelmingly good things are said about it, including benefits other than muscle building.

I'm sure you have some psuedo-science ready to go tho, so feel free to expound on it.

 

[BackInTheGame78]

Right, what I'm saying is that natty folks need 0.3g/lb fat intake for optimal hormone support. More than that does not improve hormones, less than that hurts it. You may find it beneficial to keep it right at 0.3g/lb. FWIW, NASM recommends like .23g/lb or something - I prefer the conservative approach.

If you're higher fats on some days - you're getting no added value out of it. if you're lower fats on other days, you are negatively impacting your hormones on that day. The net result is that you hurt your hormonal support.

In a vacuum that may be true but our bodies don't work in a vacuum.

 

[Stoic]

I take that back...Sunwarrior makes premade shakes with 30g of protein that contain Green Pea, Brown Rice and Pumpkin Seed Protein...

nice, I’m going to order it and give it a try And compare against the whey.

good analysis on protein grams needed btw. Standard advice on protein grams needed was 1 gram per body weight desired. You probably remember that. Schwartzeneger did it in his day. But, it makes sense that we don’t need quite that much. I’m sure we just crap out a lot of the excess the body can’t utilize anyhow. .8x of body weight sounds reasonable to me.

 

[Stoic]

The reason why folks always harp on the 1g/lb is in case you miss a little - you're still in the green. maximum benefit for natties is shown to be 0.9g/lb, but 1.0g/lb ensures that if you're off by a hair in your macro counting, you still met the max benefit.

FDA nutrition labels aren't as accurate as you think they are btw.

yeah, there’s no real penalty for drinking too much protein

I will say when I’m really crushing protein, my farts smell like baby diapers.

 

[BackInTheGame78]

The reason why folks always harp on the 1g/lb is in case you miss a little - you're still in the green. maximum benefit for natties is shown to be 0.9g/lb, but 1.0g/lb ensures that if you're off by a hair in your macro counting, you still met the max benefit.

FDA nutrition labels aren't as accurate as you think they are btw.

FDA has stated labels can be and are at times off by 20%

It's why I weigh the majority of my foods, I don't trust the packaging, although there is very little that I eat that isn't a single ingredient food, and I feel that's more related to stuff that ha a combination of stuff mixed together.

Protein also has a much higher thermic effect than carbs or fat so all things being equal, it's going to help metabolism and body fat loss over time more than either of the others will.

 

[BackInTheGame78]

I'm not understanding... all data points to 0.3g/lb fat intake as minimal required for optimal performance. Would you add water to your gasoline one day just to add 93 octane boost the next? The net result is a loss.

If you think what you're doing is the best way to do it - go right ahead. I was offering input that is supported by all current data that you could use or ignore. Not looking to argue with someone who doesn't want to follow what's worked for all of the biggest dudes I know.

What's worked better is the steroids they have taken I am sure.

 

[BackInTheGame78]

We weren't talking about steroids, but steroids as a whole do very little for fat loss.

The biggest benefit you get out of say TRT in a deficit is the ability to retain muscle in a caloric deficit. You also don't need to eat that 0.3g/lb BW fat to maintain sufficient hormones.

How educated are you on steroid use? Have you used any yourself?

I am on TRT, and the biggest benefit from TRT is that even with an increase from only 300 to 600 there is significant 39% abdominal fat reduction seen in studies.

That actually makes no sense since steroids help build muscle quickly, that new muscle is metabolically active and as such it will have a significant impact on your metabolism and the amount of calories your body needs on a daily basis, even at just a base BMR level, especially if you are putting on significant amounts. That likely comes down to how much they are eating, which is likely to be in a caloric surplus since they are trying to gain muscle.

They also tend to make fat cells insulin resistant and muscle cells insulin sensitive at least Testosterone specifically does and Tren as well.

 

[BackInTheGame78]

source?


Right, so steroids themselves do very little to burn fat, which was my point. Secondary effect being that the muscle itself will help burn more calories; but even putting muscle on quickly - isn't quick. Adding 3lbs of muscle in a month is actually a lot of growth... how many extra calories do you think those 3lbs are burning?

I think insulin sensitivity is much more overplayed than it should be. Reason being that even if you are insulin resistant - the solution is still to just eat less food.

Primary factor to losing weight is eating less food than your maintenance calories.

Misquoted slightly, as it was in reverse...when researchers dropped levels from 600 to 300, they saw a 36% increase in fat mass on those subjects.

How Testosterone Levels Affect Muscle Growth and Fat Loss - Legion Athletics

Higher testosterone levels are often equated with more muscle growth and fat loss. Is it that simple?

legionathletics.com

However the reverse applies, as they noted that as T levels increased the subjects became leaner.

This isn't really a surprise as Testosterone inhibits creating of new fat cells and also acts to selectively make muscle cells more insulin sensitive and fat cells more insulin resistant.

I honestly don't think insulin sensitivity/resistance is played up enough. It is the root cause of weight gain and weight loss.

 

[BackInTheGame78]

Really? you think the root cause of weight gain in the US is because of something we didn't know about until 30 years ago?

I blame the people shoveling food into their faces and relying on Ozempic to make them skinny, with no lifestyle changes or general activity whatsoever.
These are the same people who cry that slaughterhouses don't let chickens walk before they're killed, yet those chickens get more steps in daily than the fatasses complaining about it.

Well obviously food choices play a large role in that, what I meant is that weight gain isn't the actual issue, it's only a symptom of the problem and that problem is insulin resistance.

If they had good insulin sensitivity they would be like those skinny people who could eat whatever they wanted and not gain weight.