Do You Need More Protein Than You Think You Do?

[@thomaskirk9332]

I ate a 15 pound dumbbell, and gained 15 pounds of pure muscle. I love fitness!!

[@shylz731]

Thomas Kirk u fat piece of- CONGRATS ill try that later on..

[@puhqi2543]

Shylz wtffff @shylz wassup I used to play with you remember that insane mobile player in fortnite we always used to play with @kibiz and lyhon remember

[@areaf2219]

You lost a few grams in teeth and intestine tho

[@6paths879]

@@areaf2219 who cares? He getting them gains my boy!

[@yourhomiezv6080]

That sound convincing

[@marlonfreiha458]

The optimal quantity, based on several studies, is 1chickenbreast/lb of bodyweight

[@wesmoto2550]

id say thats a bit conservative, but its a good start

[@ashtonsharpe9221]

Marlon Freiha ty ima go buy 160 chicken breasts now 🙂

[@Spacemaaan]

@@ashtonsharpe9221 bro you have it easy, i have to go out and buy 180 :(

[@JonathanMartinez-6]

@@Spacemaaan hah, I have to buy 110

[@siddarajpatil629]

@@JonathanMartinez-6 I generally eat 50 chickens and 10 goats for break fast , and rep it for total 4 dinner

[@kkman101234434557664]

3 cows a day makes the gains stay

[@PictureFit]

Geez.

[@cghul7315]

Juan Castro OR no cows have to die by eating grains and veggies...

[@WookieWarriorz]

no plants have to die by eating vicious animals... those poor veggies :'(

[@Arunisrelativelycool]

WookieWarrior What do they grow and feed those animals over a long period of time?

[@brunocbart2421]

oh god

[@PictureFit]

If you've seen my other videos, you'll notice that the recommendations here differ from what I've said in the past. After doing more research on the matter, I believe that these recommendations are much more accurate than my older videos. Keep in mind, though, that you can still see positive effects from my old recommendations but these, IMO, are more optimal. If you have any questions or criticism, feel free to leave it here! Thanks

[@VictorFoote01]

PictureFit Awesome work brother! Do you recommend any books that you have enjoyed reading on fitness?

[@aikiseppuku]

PictureFit pls link your sources, especially that too much protein doesn't cause kidney problems...

[@PictureFit]

Linking the sources now. One moment.

[@PictureFit]

I've been diving into literature that tend to go against the grain of what I personally believe. One is "Body By Science" by Doug McGuff. Interesting take on low-volume training.

[@TheNonntannur]

I had lost a little of my faith in you with the previous "how much protein" knowing the current studies' results, but since you are awesome, of course you regained it :D

[@NickGtnMason]

This channel is by far one of the best on KZbin

[@yahyaselim4932]

me too

[@MrUrban-hg3ff]

Public service: 1 pound = 2.2 kg. So a 180 lb. individual weighs roughly 81 kg. PHENOMENAL CHANNEL. Clear and concise. Cuts through all the B.S. Well done.

[@marco7838]

Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know

[@JaxBlade]

YES I'm glad you finally covered this topic :D

[@fredthebear277]

JaxBlade what's up jex

[@timwrigley102]

I request a PictureJax crossover.

[@nathanleclerc3045]

JaxBlade nice seeing you here

[@malachigamingandtalk9970]

JaxBlade well hello there

[@debopriyosarkar9858]

JaxBlade How much protein/kg do u consume as I'm quite rookie in this field and would be glad to know from those who are well into fitness. Thanks

[@cxa011500]

I think it needs to be emphasized that the recommendation is per KILOGRAM of bodyweight and not per pound. Sometimes I see these get mixed up.

[@PictureFit]

Yes, hopefully people aren't confused on that.

[@loganbaker7784]

So it’s per kg not per lb of body weight?

[@RyusukePrudence]

@@loganbaker7784 yes. Watch the video and he'll say it if you really want yo make sure

[@unknownyoutubeuser429]

0.8g/kg of BW is WAYYYYYYYY too low for lifters

[@yz249]

@@unknownyoutubeuser429 Yeah he says that right at the start...

[@kdmentality]

Conversions: * 0.8-1.0 grams per kg or 0.36-0.45 grams per pound * 1.6-2.3 grams per kg or 0.73-1.04 grams per pound * 1.2-2.2 grams per kg or 0.54-1.00 grams per pound

[@FallingDarknessAFK]

I still can't picture what you look like.

[@TheNyzzler]

Seb576 asian guy I would think

[@PGproductionsHD]

Stay Trill Same

[@PictureFit]

Prob a fatty.

[@PGproductionsHD]

PictureFit :p

[@messman10]

+PictureFit You mean you're a well rounded individual? You have a nice personality? You have huge tracks of land? media2.whosaystatic.com/52212/1/52212_762x762.jpg

[@276TheTruth276]

I am the human experiment. So I've started training. 151 @ 14.5% body fat. Goal is a steady bulk of 1 pound a week. 28 days later I'm very pleased to say I'm 155 @ 14.9% meaning 70% of my gains are muscle (2.8 muscle / 1.2 fat). I'd be happy with 50% but obviously the more the merrier. This means my body's protein synthesis for muscle is about 45 grams daily. I spread protein out efficiently to limit excreting. Mean average of my protein bioavailability is around 70%. I ingest around 100 grams daily leaving around 70 grams to be utilised. Now obviously all that 70 grams isn't going to be muscle. Some will be used for body substances such as hormones etc.

[@skarrin6207]

Status update after 6 years?

[@kn_halo]

@@skarrin6207fr

[@nootnoot1463]

I think carbs are underrated by people who lift. Without plenty of carbs I don't feel like I can train as hard, even if I make up the calories with protein and fat. But people tend to be scared of carbs thinking their abs will instantly disappear or something. But maybe that's just because I have an endurance sport background

[@PictureFit]

Good point

[@joeibarra8322]

Caffeine and Carbs fats are underrated.

[@fahadus]

The Rock recommends loads of carbs.. good carbs

[@FirstLast-pt7bm]

Complex carb=visible abs. Also complex carbs are essential to the maintenance of the gut microbiome. Feed your gut, not your taste buds

[@thrasher2094]

Noot Noot Depends on ebat type of carbs you eat also. But people's bodies concert to running mostly off if fat when carbs are seriously cut back and lots if fat is added

[@Candychaplain]

I'm so glad I discovered this channel I've only ever done calisthenics in the army and didn't know a whole lot about nutrition. I love how you go in depth and explain the science and research behind everything.

[@PictureFit]

Thanks! For your service and for watching!

[@codynickel9650]

1kg =2.2lbs make sure you convert if you are from the states

[@innocentrage1]

Cody Nickel his numbers seem lower now. I thought it was one gram of protein per pound

[@codynickel9650]

+innocentrage1 @ 2:37 the highest he got to was 1.6 to 2.3g per kg which is approximately .75 to 1g per lb

[@codynickel9650]

also 1g per lb is overkill when cutting based on studies ive read. .6-.8 is plenty to preserve muscle mass when cutting, the reason you dont want to overkill on protein is because it would take over your diet and you would get sick of taking that much protein in everyday

[@kylewonglee7724]

Cody Nickel what if u don't get sick of it like me ?

[@codynickel9650]

Kyle Wong Lee then do what is easiest for you, just know its probably not doing anything extra past a certain point

[@minidwarfdude9230]

This channel is by far the most informative and easy to understand of all nutrition vids

[@thespash7391]

how could I live without this channel

[@PictureFit]

Please keep living!

[@ascore142]

I bet u r dead now

[@user-in1di4pl8h]

@@ascore142 u r late

[@ascore142]

@@user-in1di4pl8h RIP

[@user-in1di4pl8h]

@@ascore142 yo i am alive

[@educatedguesser933]

can you do a video on hydration and water intake ?

[@olebobbyknuckles5730]

Not sure if this is a troll comment, or you're actually that bad at this whole "living" thing.

[@Rannmm874]

I'll help, When your thirsty drink water

[@alexanderarmas3442]

its a good question, believe it or not.

[@educatedguesser933]

For me personally I've seen that during training in the military it almost forced to make us drink ,yet have people pass out left and right ,even if they aren't doing physically demanding tasks .

[@educatedguesser933]

NUCLEARWARHEAD I am ,have going on to my 4th year , I guess it's a very specific situation where heat casualties are a big threat to soldiers but they force drinking water so heavily

[@SpartanAthletics]

I love how you covered it so it can cater to each fitness goal

[@PictureFit]

Yep!

[@leotheviking9796]

Hey there! Came across your channel the other day, and since then I´ve binge-watched all of your videos. I really like your clean - cut to the chase - explanations and I recognize your hard work. There´s one thing I wanted to point out. For us non-American, could you include metric weighs and measures in your videos? That would be great! Thank you for making these videos, really appreciate what you are doing. :)

[@PictureFit]

Yes, I will be using more metrics in my videos, like this one. Thanks for watching!

[@cheilin80]

Good news that means now I can eat 100g of protein per pound and won't have any health problems

[@PictureFit]

Assuming you don't have any pre-existing issues.

[@AdamScottfit]

For sure.

[@damnman5113]

If you can afford it.

[@reecemesser]

@@damnman5113 Greek yog lel

[@Itsprincesweets]

@@PictureFit im pretty sure thats's an eating disorder

[@YourTechGerman]

I'm an intermediate weightlifting guy, exercising every day, I weight about 76kg with a height of 179cm (bringing be to about 13% bodyfat). I take in about 170g of protein per day! It's quite easy to achieve this without supplements if you pre cook your lunch and also have a cooked dinner every day ;)

[@TheUzamaki1234]

What do you mostly cook?

[@williamreid2270]

Just got into lifting and your videos have been a big help, thanks man!

[@zawarudo2095]

Update ?? How has your lifting journey treat you

[@monstermuttz]

@@zawarudo2095 Been a certified trainer for 2 years now actually haha thanks for asking!

[@anibng]

@@monstermuttz I recently got into lifting to build muscle (currently a skinny fat guy). Is 1.2g to 2.2g of protein per kilogram of total bodyweight enough?

[@lolollhe3361]

3 egg whites + 1 egg yolk + 30g Greek yogurt + some kind of vegetable is amazing weight loss breakfast works amazing for me I eat it around 4 times a week on the other days i have oatmeal. I preffer eggs because of high protein but when i eat oats i dont get hungry until lunch easily. Just wanted to share

[@GamerBody]

Once again providing excellent information. There is way too much B.S. out there in terms of proteins and supplements in general, but you hit it square on the the head. Keep up the good work as I'm going to watch all of your videos ;)

[@ishwindersingh1390]

You know what i really love how you add a little humor to your videos by dissing what jerks say and saying the point with facts and science!!

[@soukaina2597]

I'm trying to gain weight and I wad feeling sooo pressured to eat more protein but if I do I'd end up eating less than 1500 calories a day because it makes me get full too quickly ! Thank you so much for the info it was really helpful

[@Ken-no5ip]

EAT BIG TO GET BIG

[@Salahboy001]

I've been trying to loose weight and build some muscle by following intermittent fasting (8:16) and a low calory (1300kcal average) and protein rich diet consisting of only 1.5 grams/kilogram (turkey breasts+yogurt+canned thuna+whey+whole eggs+tomatoes+cheese+even small amounts of chocolate or pastry+3 liters of water) + working out 3-4 times a week for 45 minutes. I've been able to lose 7 kilograms (15 pounds) and build slightly more muscle mass along with more strenght over a 3 week period. My starting weight was 98 kilograms with approximatively 35 to 40% body fat. Just pointing out that even below the 1.6g/kg recommended in the video for weight loss you can still get satisfying results!

[@dontwuryboutit]

For gains, I follow what I read in Arnold Schwarzenegger bodybuilding book. General rule of thumb is +10 grams of protein more than your body weight. if you weigh 145 lbs consume 155 grams of protein. Went from 135 lbs to 172 lbs in about a year and a half. Took me another year to get to 187 but then I dropped down back to the 170 lb range because of a knee injury. Now it's back to work. Trying to get to 190 lbs. Btw I'm 5' 7''.

[@NewEraaG]

seems like a lot of protein, how can you eep that up? you just cook chicken all day every day?

[@JohnDoe-id5ih]

@@NewEraaG Exactly. That rule probably only applies to pro bodybuilders

[@dotke2023]

i am begginer and i am eating 2.2g - 3g protein per kilogram as well as 300-500kcal more than my regular needs,i am really slim and i am starting to go into hard puberty do i think it isnt problem,i am 163cm and 45kg i am eating 2300-2500kcal and 100-120g of proteins,as well as training 3-5 days per week

[@lokibean3019]

can you make a video on why certain joints pop and should that be a concern

[@yoendlesss]

My knees used to cracks everytime when doing squats, almost bought the special tissue for the knees but it suddenly stopped

[@ImpassiveHarp19]

There are studies that shows that everything above 1.8g protein pr. bodyweight dosn't effect the body better. To keep things simple. Preserving muscles: 0.8-1g/kg Beginners/Intermediate (gains): 1.5-1.6g/kg Advanced weightlifters: 1-1.6g/kg

[@jassimnuwaider4941]

all of this is just advice ... you can do whatever the FUCK you wanna do !

[@PictureFit]

All kiiiiiiiiiiiindz

[@AlvisElvis]

If you look closely there's shit lot of journal down below, those're scientific proven. So..... ya just do whatever the fuck you want bruhh... it'll be fine

[@grweb009]

Chuay KS not sure if you're being ironic lol. It's just a joke from two famous, not so fit anymore youtubers, the hodgetwins

[@ottovonbismarck2404]

jassim nuwaider Eat shit

[@rskyosho]

jassim nuwaider get the fuck out the whey !!!!

[@kenny012875]

You can always still adhere to unprocessed foods and less sugary beverages in fast food shop. If you are not aware of what you pick, you might as well mess up the nutrient intake in an organic food store.

[@dramafree2474]

THUS SAYETH ARNOLD: THOU SHALT CONSUME ONE GRAM OF PROTEIN PER POUND OF BODYWEIGHT!!!!

[@gustadood9166]

Per kg of body weight

[@wingking8673]

I konw he wont see this but this was super helpful. ive been looking for videos to help me understand how i should use it but they kind of confused me on how to apply it to me. this was simple and straight to the point Thank You so much.

[@21597alex]

This channel is so underrated

[@PictureFit]

Appreciate the comment, bud.

[@dikcheeez6303]

I sent my physical conditioning teacher a link to your channel, he said it's good and he might include some videos to watch on the channel for his course

[@dikcheeez6303]

Course, class, I don't know the exact word that fits there :$

[@PictureFit]

Awesome!

[@jonathanphlek5252]

Pls make video on how to avoid overtraining

[@PetritLush]

Actually "overtraining" is meant as the "overtraining syndrome" which basically means "not enough rest". It's not that you train too much, it's that you don't let your muscles rest enough. There are a lot of signs that you are overtraining: Washed-out feeling, tired, drained, lack of energyMild leg soreness, general aches, and painsPain in muscles and jointsSudden drop in performanceInsomniaHeadachesDecreased immunity (increased number of colds, and sore throat)Decrease in training capacity / intensityMoodiness and irritability but it's not that difficult to notice that you are not letting your muscle rest enough. You body will just tell you "stop training so fcking much, this exercise feels shitty, just let me sleep dammit". Big muscles can be overtrained more easily and need more rest, smaller muscles like biceps can be trained multiple times a week. If you train your bigger muscles once or twice a week and you eat your protein and carbs, then you should be fine.

[@jonathanphlek5252]

LoyalGains I like training hard but I sleep for 9 hours and eat heaps of food and drink an abundant supply of water. Still feeling shitty

[@VenzoGames]

Are you eating well though? You may be sleeping 9h a night but you've gotta have some days off, too.

[@itsgam3time]

Jeff Cavaliere's Red Marker take rest days then..

[@jonathanphlek5252]

itsgam3time nah 9 days a week braah gains or nothing

[@PSF1986]

This is the best channel on KZbin.

[@PictureFit]

Wow, thanks!

[@RockJohnGR]

I work out 3 times a week. I weight about 62kg and am 1.7m an i eat (from food only an no supplements) from 120 to 160 grams of protein per day.(2.1 x kg to 2.5 x kg) is it too much or enough? should i buy protein fro the days that my food alone can;t cover 120 grams of the protein i usually take? thank you :)

[@averagewheyenjoyer]

Johnny Too much. Get 80g of protein daily and that will be more than enough! If you actually like eating protein do it. But if you're like me and like eating carbs and fats but not protein than you can stick to that lower end while making optimal gains. Just stay in the 80-100g /day range and you'll be fine

[@RockJohnGR]

Thanks for the reply man! The thing is that the video said 1.2 to 2.3 grams per kilo, so is eating closer to higher end of the spectrum bad for me or is it just a "waste of protein"? cause as I said all of my proteins come from the food a eat and i meet my BMR just fine. so should I reduce or not?

[@gioueem5440]

You better use lean body mass when calculating your protein intake

[@pewdiepiee3434]

Johnny man that's a lot dude ,

[@williamx6]

@Johnny, so I think it depends on your goal. If you want to bulk, or to cut.If you want to bulk, then you should also focus on your carbs, on the other hand, if you want to cut, then I think around under 2.5g/ kilos would be fine. As the video says, over 2.5g/ kilos per body weight may not benefit. Again, as the video says, if you don't have any existing kidney problems, a healthy individual can sustain the consuming amount up to 4.5g/kg (but don't, cause being over 2.5g/kg does not benefit)

[@leongispert1086]

love that he can even give the sources!

[@PictureFit]

Thanks!

[@awfullyawful]

I'm tubby but I lift. Do I base protein on my big fat body or the weight of my lean svelte aromatically pleasant muscles?

[@awfullyawful]

Edward Foyer How to determine such things?

[@awfullyawful]

Edward Foyer cool! Thanks!

[@DANA-jl6ri]

I love how you put sources so legit

[@PictureFit]

Thanks!

[@ThisIsBioHazard]

All kindzzz of protein gains in this bitch all kindzzzzz

[@futurestrangeofficial]

ThisIsBioHazard Yeah

[@futurestrangeofficial]

all kiiiiindzz

[@Cheesesteakfreak]

Who r u referencing

[@The1AnOnlyJordy]

JW Money hodge twins

[@iXpertMan]

Should've also mentioned the negatives of the lack of protein intake

[@zukodude487987]

Nobody needs 2-3g of protein per kilo of mass. Those are supplement industry studies. People can gain muscle on 1-1.6g of protein per kilo easy. I was able to hit 405 on my deadlifts on 50-80g of protein. over 160g is probably overkill

[@PictureFit]

Did you read the studies?

[@averagewheyenjoyer]

zukodude487987 yup. I'm going quite low on protein myself while cycling 500 mg of test / week. Even on a low dose of test one does not need that much protein. It's just crazy marketing. Hitting 1g of protein per lb of lean body weight ATM.

[@midguy4265]

After reading this I might take in less protein I currently take 120gs might lower it to 70

[@robertmarian3149]

This seems to be one of the best videos about this topic. Thanks a lot

[@PictureFit]

Thanks for the compliment man!

[@009SOUNDSYSTEM1]

Protein gains

[@orestisagathagelou8205]

thanks for linking the sources

[@HCmusink333]

Great video as always. Love your channel and all the valuable info in your videos. Keep it up! :)

[@PictureFit]

Thanks and will do!

[@Russocass]

So at 2:45 you're saying body recomposition doesn't exist?

[@olliefishlock2649]

Hey, I'm going through a cutting stage at the moment (preparing for holiday). I've always thought that as you are cutting in a caloric deficit, you can only try to maintain strength - it should never increase. However, my 1Rm has increased in bench from 110kg-115kg and likewise in most lifts (Except for deadlift which remains at 200kg). Somebody at the gym told me this is due to increased protein intake, regardless of the calorie cut. Is this bro science, if not how can i be gaining strength? Thanks for your videos they are amazing and incredibly informative

[@saltminer4463]

you can gain strength while cutting it's just harder to do. it also depends on how long you've been lifting among other variables.

[@Ubeogesh]

I do find it hard to eat more than ~130g of protein. My weight is 85, and I do lift heavy and often. It's just hard to stuff so much meat/fish into myself. I do like meat/fish, but if I try to eat >500g of it a day I suddenly stop liking it for like a week.

[@Nino-su8mh]

HELP, im a skinny 22 year old who weighs between 128-132. im trying to reach 145 naturally without lifting. how much protein do i need a day. please!!

[@Bjaerkai]

without lifting? impossible

[@Someonebutnoone10]

Son Goku he can reach his goal weight without lifting. just wont look very pleasing, depending on his fat distribution. however considering his low body weight (130ish) he should look completely fine gaining 15 lbs

[@Bjaerkai]

Deven Fuentes but dont really serious gains

[@mohamedalzubaidy1459]

Eat 100 peanuts every day, 600 cals and 50 protine. Eat meat and chicken breast, try lifting maybe Eat more food, eat carbs Theres also a video on this channel about your situation, try checking it out

[@Nino-su8mh]

Deven Fuentes yea im actually all muscle and im 5'6. but i need to gain 15 pounds mainly in my chest and upper legs so i can compete in kick boxing.

[@mamunorrashid5138]

Man I love this channel so much

[@zachd.873]

at 1.75g/kg of protein on a cut before even knowing these recommendations. glad to see that my protein intake is fine haha

[@marco7838]

Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know

[@bradyrieger]

@@marco7838 1kg is 2.2 lbs so 2.2g/kg is the high spectrum equivalent to 1g/lb

[@marivelnava4203]

Can you PLEASE make a video on when to Bulk/Cut & break down what that actually is? I google and read so much about those topics, but still end up confused. Your videos simplify everything and are fun to watch.

[@trevbarlow9719]

All those buff dudes in prison with there crappy prison diet. No way they are taking in loads of protein, yet they still grow.

[@Ram-rm2gz]

Trev Barlow sleep and they steal other prisoners food

[@DrunkenSailors1]

I really believe these 200/300g protein diets are all scum and overrated especially for casual people who train 45 mins/1 hour in your casual gym.I tried a high protein diet and the only thing i managed was to damage my right kidney permamently.Im now being a competitive olympic weightlifter who trains 2 hours oly lift and 1 hour other muscle groups(just for looks) and i consume 145g protein for training days and 100 for non training days.I got my gains,and i become stronger as well.I really see those diets pointless

[@bcgnews8933]

@bigkahunaburger steroid not fool .... steroids user require atleast 1g per lb ...i am lifting for almost 4-5 years was on high protein diet when I was beginner ....high protein is a scam get atleast 0.8g to 1.2 g of protein per pound lean body mass (ex : if you are 170 lbs and 15% body fat then it will be 155 lb your body weight and beyond 1 gram protein if you are cutting for competition .... instead of animal protein go for vegan stuff ....

[@prince5922]

@@DrunkenSailors1 what are you talking about? there are no studies showing protein causing any damage. You've had that from probably using something else.

[@royFmustang]

They might be getting more protein from commissary

[@raymundoacevedojr7488]

I'm so glad I found this channel.

[@aragami0686]

i'm 63kg and workout, planning to eat about 2g of protein per kilo. so does eating 100g of beef steak is enough for me everyday?

[@bradleyjpaolucci]

derppy lololol you shouldn't eat red meat every day

[@porciletto]

derppy lololol no it's not: in 100g of beef there's just 26g of protein. See Wikipedia entry for beef

[@aragami0686]

Mirakuru i also eat chicken and fish, ok?

[@pr5pr]

eggs sometimes or everytime you have a meal maybe get 1-2 egg whites. also eat rice, chicken, fish , milk , greek yogurt , nuts

[@axelsundin8609]

there are proteins in Everything, so it adds up. But eat things like oats they have high proteins while not killing animals

[@realitywithmj4334]

.7-.8 grams per pound of lean body mass is once of the most recent findings. if you weigh 200 an think that when you are shredded you weigh 170 multiple 170x.8= 136. the other thing is that the longer you have been training and eating a diet rich in protein you body burns protein more efficiently so you don´t need as much. no bullshit

[@SALTxTHExWOUND]

GAINZZZ! 💪🏻💪🏻💪🏻

[@PictureFit]

ALL KINDS!

[@marco7838]

Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know

[@Utheroy147]

Great channel, post more videos!! There is no channel that is better.

[@haroldbauer8724]

+PictureFit Can you please provide some proof that shows strength gains benefit from eating 3xBodyweight protein? I am an advanced lifter really interested in strength gains and I am eating right now about 1.8 grams per Kilogram of Bodyweight. Do you think I would gain strength faster if I ate close to 2.5 grams per kg?

[@PictureFit]

In the description.

[@haroldbauer8724]

+PictureFit Which exact article? I searched them all but I didn't find the one who says 3 grams per kg help in strength gains.

[@PictureFit]

www.ncbi.nlm.nih.gov/pubmed/14971434?dopt=Abstract

[@PictureFit]

Here's the full PDF: pdfs.semanticscholar.org/091a/bcb00a49054bc1cb17dfecd81aca35047a27.pdf

[@PictureFit]

BTW, 1.8g per kg should be fine even at advanced levels. These findings were for strength competitors.

[@thor9695]

Best for everyone is just stay at the lower end, really, more doesn't mean more results it means you are allowed to eat more of that macro-nutrient that's all.

[@omarelsherif4125]

I learned alot from this channel most of the other channels are full of shit and gym bro tips..You seriously deserve more subscribers

[@PictureFit]

Thanks for the support man

[@omarelsherif4125]

PictureFit Keep up the good work dude

[@AFSamizdat]

Some studies demonstrate kidney damage with an AMDR of 30-35% for protein, which is the upper limit. Although these were animal trials, which were sedentary. Whether this translates to athletes and fitness enthusiasts may be unlikely, but probably still requires some long term research. Additionally, protein recommendations are based on protein quality as well. A 0.8g/kg of body weight may be based on a PDCAAS value of 1, or a PER of 2.5. Food items that approach these values are from animal based proteins, therefore, someone on a vegan or vegetarian diet, or someone whom consumes a portion of their required intake from plant based proteins, may need to consume MORE of that protein to get the proper quality.

[@PictureFit]

Based on the studies I read, the threshold is much higher than some might consider. Sedentary individuals are inherently more prone to health issues and renal disorders are no exception. I would consider that before increasing intake of any type of food. I agree that source of protein and protein quality is important. Reaching enough protein, though, is of greater importance, IMO. There are too many people that have limitations to their protein choices that I worry less about biological value and concentrate more so on overall intake. Good point either way.

[@AFSamizdat]

Indeed. Thanks for the reply. I should have added to clarify (to agree with your point), often the case in North America is that people consume well above the minimum requirement for a proteins AMDR (ie. above 10%), so the quality of their protein is less-so important (ie. the 15% you propose would likely account for selection of poorer quality proteins; although, as per previous post, impact some individuals). When it comes to some of the recommendations for protein and safety, referencing AMDR may be important. For example, if you're consuming ~2000 Calories a day, are ~80kg, and 35% (suggested limit) of your Calories are from protein (~700), you may be consuming ~2.0-2.2g/kg of protein per body weight (safe limit suggested in video). This research may suggest you are at some risk, although that risk has been attributed to obese individuals going on a high protein diet. So recommendations, even within safe limits, may be different for individuals based on existing body size or fat mass (however someone is classified as obesity). Dietary restriction in moderately obese rats improves body size and glucose handling without the renal and hepatic alterations observed with a high-protein diet DOI: 10.1139/apnm-2014-0399 Comparison of High vs. Normal/Low Protein Diets on Renal Function in Subjects without Chronic Kidney Disease: A Systematic Review and Meta-Analysis DOI: 10.1371/journal.pone.0097656

[@Tommorow1994]

Do you recommend any workout program to gain muscle for beginners? There is so many that i don't which is good right/good.

[@carrillo100100]

Leo Pleasure yeah go for it but from whom are getting the program?

[@frodohh]

Leo Pleasure alphadestiny novice program

[@VenzoGames]

Starting Strength, best way to start.

[@bcubed72]

Starting Strength or Stronglifts 5x5.

[@Kynan383]

I don't understand why people use "per kilogram of body weight" as a measure when working out. The base need is 1g/Kg as said in the video and that is correct, but building muscle doesn't require doubling or tripling the protein intake, that's ridiculous. Muscles are 75% water, so let's take an example of someone trying to build 1Kg of muscle per month consistently : 1000g of muscle = 250g of protein If you're a vegan, your body only uses 85% of your protein intake, so that would be 287.5g of protein per kilogram of muscle you're trying to add on. Since it's per month, you divide that by 30 : 287.5 / 30 = 9.6g of protein per day extra ! We can round that up to 10g/day for easier memorization. And that's if you're vegan, so everyone who gets their protein from meat/supplements, you don't even need that much. That is WHATEVER YOUR WEIGHT IS, because a kilogram of muscle, is a kilogram of muscle. It doesn't matter if you weight 50Kg or 200Kg. Your weight only affects your base protein needs, not your extra protein needs. So going from 1g/Kg to 2 or 3 just because you're working out, is ridiculous, because you don't use protein as energy, only carbs and fats, the proteins are for maintaining (1g/Kg) and building (10g/day extra for 1Kg of muscle building per month). Even if I were to take the most ridiculous example : building 1Kg of muscle PER WEEK, you would only need 42g of protein extra per day. So doubling or tripling your protein intake is way above what your body could use and it would only go to waste by making your body use more energy to digest it when it's not even gonna be used for anything.

[@lui8885]

PictureFit , are you still agree with what you said in this video?

[@ramonbaylon4875]

Thanks for creating this video

[@PictureFit]

My pleasure bud

[@penkatadrums]

I am 80kg of weight and I try to eat at least 170-180 grams of protein per day, sometimes going up to as high as 230 grams. I am very happy with my results :) I feel light and I am losing a lot of weight on a caloric deficit, most of which seems to be fat.

[@z_lock1701]

What do you eat? Except from protein powder

[@jalapeno_m]

i’m 242 rn and i’m seeing i should be eating atleast 180. is that enough or too little? i’m pretty fat

[@allstarlord9110]

Yesterday i ate some peanut butter, three plates of lentil soup, sardines, bread and an apple. Is this enough protein?

[@vibes8763]

You need a lot of protein, i started using more protein after workouts and in a month time my strenght increased a lot. My tip is make a shake with 2 scoop of protein powder 250grams of curd cheese And add milk or water. Drink that after each workout and say hello to the gainzz!

[@oscarmauriaca5904]

@Ausla Davis People normally use Whey proteins tho, they are not from soy

[@marco7838]

Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know

[@joanardon6222]

What I don't get is, I'm fat so I'll eat less calories to cut down fat, but how much protein should I really eat? 1.6 grams per kg of current body weight or target body weight?

[@ProPrince]

Damn my family never has protein rich food. No wonder I’ve hit a plateau

[@ClumpypooCP]

What do they eat?

[@SoumikAswad]

I love Picture fit. Keep it up man

[@PictureFit]

Will do, and thanks!

[@SoumikAswad]

You're most welcome.

[@joev1723]

So 105 grams of protein if I weight 155? ((I think I did the math right..... Lol.....)) I am a beginner at weight training.

[@wildabeatz5308]

Joe V ayyyyeee im 155 too but ive been getting gains with about 75 grams a day

[@585marek]

Is it per kg or per lb of body weight? I see people saying different things

[@marco7838]

Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Is it supposed to be 1g of protein per kilogram of body weight as said in the video?? Pls let me know as I’m 64kg so if I each around 1.8/2g of protein per kg then I’ll be looking at 120g of protein. Is this correct?

[@liyaroo2735]

So many fitness gurus throw around that WHO 0.8-1g per kg, but mistake it for pounds...

[@FirstLast-pt7bm]

So a person weighing 150lbs would take 150 grams of protein? Do they like their kidneys?

[@krwblue]

Did you even watch the video?

[@krwblue]

First Last did you even watch the video?????

[@bcubed72]

First Last Did you even watch the video?

[@pauljansen6650]

First Last, did you even watch the video?

[@canotajman]

I don't understand why someone would downvote this video.

[@PictureFit]

Who knows!

[@citywok9579]

Optimal protein intake =0.82 per pound of lean mass

[@MyproteinResourcecom]

Wow another great video! You do such a thorough job!

[@PetritLush]

I'd love to see a video on getting a thin skin. We can all drop body fat and get really low but sometimes you look more bloated due to water weight. How to get the low water weight low fat look? I heard that eating fish makes your skin more dry.

[@victoriancarwash4393]

Rush lmao ok

[@elianjaku9523]

Have a low-salt diet since salt retains most part of the water on the subcutaneous tissue, go watch a video on Alpham channel, just search "veins Alpham" and you'll find what I've told you

[@bcubed72]

If you want "thin skin," start hanging out with SJWs. You'll get thin skin faster than you can say "microaggression!"

[@thrasher2094]

BimmerKing Drink tons and tons of water everyday if you want your body to hold on to the least amount of water possible. If you get dehydrated, your body will bloat and retain water

[@EspKamui]

I've one question for you. Everyone I ask always tells me to avoid carbs at dinner. I personally just want to eat a small piece of whole wheat bread but everyone tells me it will mess up my diet. I'd love to hear your, and everyone else's thoughts on that :)

[@marcelo5803]

EspKamui that's bullshit, what counts is the total calorie amount eaten every day, not on each meal

[@marcelo5803]

EspKamui what you eat matters !you need to eat healthy foods! but if you eat whole bread in the morning or at night is the same thing

[@EspKamui]

So it doesn't really matter what you eat as long as you keep your calories to the desired level? I thought maybe the sugar in bread and other types of foods full of carbs could transform into fat if not burned with a workout. (I'm new to the whole workout and weight loss scene so sorry if my questions seem stupid :P)

[@marshbankin9740]

I want that chicken tho ;_;

[@kk-id7if]

Always looked out for a channel like this, now i found it lol. Just thank you so much, your videos are awesome, greetings from germany

[@sukriaminbunyamin4885]

hey PictureFit can you explain to me why i have a strecth marks on front of my shoulder. i'm working out + bulking for about 5 months now. any solution to fade it away. thanks

[@adityathakoor4922]

Apply Olive oil

[@JamesFischer_35]

The question is, do we take our body fat into account while calculating how much protein we need? Lets assume that there are 2 men, both of them are 100 kg. First one has %15 body fat whereas the other one has %30 body fat. Do they equally need the same amount of protein?? Does fat need protein as much as muscle?? I think this must be the method : (Your total body weight -- Your total body fat) x 1.6 (or 2.2)grams of protein.

[@juliano5662]

So I need to eat 1 egg per 2 kgs of body weight... That means I need to eat 35 eggs a day 😂

[@Raul-vs6ff]

That's impossible bruh just eat 3 to 4 eggs aday

[@randomrustyspoon4264]

A single egg has 6 grams...

[@juliano5662]

So if 1 egg has 6 grams, and I need 74 grams (my weigth 74kg), I still need 14 eggs

[@juliano5662]

@ Watch your words

[@DweebeNerd]

@@juliano5662 Fucking idiot

[@shane8869]

Finally, advice which cites research.

[@panzerfaust375]

What about rabbit stavation. When was the last time you saw someone in hospital suffering from protein deficiency? It doesn't exist as long as you eat food even rice and potatoes you are fine to hit the WHO guidelines for both protein and essential amino acids. There is however a condition called rabbit starvation aka protein poisioning caused by high ammonia in the blood from breaking down protein. We do not store excess protein so it has to be excreted. We know alcohol is taxing on our organs but some people get away with it for 30 years. Even as a weight lifter I see no need to exceed 150 grams of protein per day. This is roughly 3 times the recommended RDI by the WHO. This recommendation came from studies they did in the 1940s that found around 25 grams of protein was the minimum RDI. It was doubled to 50g to be ultra safe. Don't over do it guys!

[@PictureFit]

You're free to read all the studies I provided in the description. It covers all the point you made except for the random statement about alcohol.

[@panzerfaust375]

PictureFit So will alcohol kill you? I know an alcoholic well into his 60s with at least 40 years of serious drinking whom died recently of liver cancer. Who's to know if he would have died of cancer had he not be a drinker. There is no way to really know for sure. So the body is very resilient to abuse. But still I would want to eat the best I can to live beyond 60 in good health if I can. Great channel by the way. Will look at the studies.

[@PictureFit]

I'm certain alcohol can reduce a person's lifespan, especially chronic drinking, but I wasn't sure how that ties into a video about protein intake.

[@panzerfaust375]

PictureFit My point is how long do these studies go for where people can get away with consuming 4.5g/kg? You can get away with consuming large amounts of alcohol and say well I consumed more then what the WHO recommends over the past month and my blood tests are in good order. We know that alcohol is taxing to the body long term based on how we process it. Some people can get away with consuming to much alcohol for a very long time so in a study alcohol would appear to be very safe. To tie it in with protein consumption we know that excess protein is not stored. We know that excess protein is broken down into urea and ammonia which is a toxic waste product. The kidneys have the job to get rid of this. No study can prove that this may impact health one day. Some peoples body may cope with this for many many years. Show me a study that went for 30 years of someone consuming 4.5g/kg of protein a day and I'll become a believer.

[@PictureFit]

I'm not telling anyone to consume 4.5g/kg of protein a day for 30 years. That's a moot point. These are for specific goals. Once you reach your goals, you're more than free to revert back to WHO standards.

[@abdulmohsin4311]

his channel contains a lot of helpful and informative videos

[@shahjmir]

THANKS :D

[@PictureFit]

My pleasure man

[@m1ll1on4r3]

Thx for the video man!

[@PictureFit]

You got it!

[@randomdudewalkingdownthest8158]

more like brotein...

[@teevlookorange8452]

Loving your videos .

[@PictureFit]

Thanks!

[@PapaSeed]

Protein this protein that.. Just eat.

[@PictureFit]

Papa bless.

[@AQWraghd99]

Not everybody on this planet eats meats,fish and eggs every single day...

[@brunocbart2421]

Papa Seed or fast

[@dubstepforever99]

KFC

[@onedontv8690]

I always would tell people,"Work smart,not hard""do your research on things" Great vid

[@threethrushes]

Kemis Diamond Banal aphorisms are for unoriginal sheep who are unable to think critically for themselves. Carry on.

[@onedontv8690]

Gerhard Symons and your point is? In case you were confused by my statement, i wasn't targeting anyone of anysort with my statement. It's just my motto and i thought i would share it for people who may take it it comsideration.It had nothing to do with the vid or the information in this vid.

[@threethrushes]

Kemis Diamond My point is this - one of your aphorisms is devoid of meaning. What does it mean to 'work smart, not hard'? Why not work smart and hard? No doubt you read it somewhere, and are repeating it here.

[@threethrushes]

Kemis Diamond I will say that doing independent research is valuable advice, so I'm only hating on one of your advices :)

[@onedontv8690]

Gerhard Symons lol,it seems i dont have to explain to you. Seems like your a critical thinker. I like that.

[@Fhiona]

Thanks for slowing down your speaking pace lol