The Ideal Amount of Protein for Muscle Gain & Fat Loss

In this QUAH Sal, Adam, & Justin answer the question “Why do most calorie and macro calculators still use the old school 1 gram pound per body weight and even above 1.2 grams while cutting? When most recent studies show no benefits for muscle building or fat loss in going above 0.7 grams per pound? "
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“The Ideal Amount of Protein for Muscle Gain & Fat Loss“
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[@user-ee5rn2sd7t]

It’s tougher buying the food to eat 180g+ of protein a day then actually consuming it.

[@xeph20]

I know this struggle

[@marco.savini.128]

for anyone wondering, 0.7g for LB, is about 1,54g for KG

[@lodixe5947]

Thanks! Im french and we use kg, so that was helpful

[@roses9339]

I'm an Aussie so thank you as well. Cheers Rosemary Perth Western Australia 73yrs

[@spencergsmith]

Protein is the most satiating and thermogenic of the macronutrients, not to mention it’s anti-catabolic benefits. I usually aim for 1g of protein daily for every pound of lean body mass.

[@Mauldie]

The questions that need to be answered.

[@user-dt5cg2sj8q]

Great info thanks a lot

[@nosirrahx]

One thing not mentioned here is just how anabolic obesity is. I had an easier time gaining strength when I was 350 lbs but in a calorie deficit than I do at 225, on TRT and in a small surplus. If you are super fat, all you need is solid training and you will grow, even in a deficit and way under 1g/lb.

[@brettalexander5585]

I am super fat still at 300lbs albiet down from 381lbs at my highest ever. My eventual goal is 180-200lb range as I have weighed that in the past and felt most comfortable in that zone. I had lost 100lbs in the past and gained it back over the years about 50lbs + what I weighed last time I tried to lose weight. Even when I was 300-325 I still lifted and never even took protien supplments and was gaining muscle just off an average diet and not counting calories. I wonder how much protien I need based off of my current standing and just started lifting again 2 months ago.

[@otuzuul77]

Also, if you’re super fat, your muscles won’t show! And you will be covered with excess skin lol

[@nosirrahx]

@@otuzuul77 totally true, you also wont show a pump. One of the biggest changes I noticed is now what I have lost a lot of weight, I look totally different with a pump. When I was really fat, it felt different but didn't look different.

[@nosirrahx]

@swole patrol I'm on TRT now and 150 lbs lighter than when I was really fat. I was way stronger fat than I am now lighter and on TRT and no, I am not even close to shredded. I still have maybe 20 to 30 lbs to lose.

[@evec2022]

Really interesting! I wonder if this scales to simply higher or lower bodyweight, in non-obese individuals. I've always felt that it was easier and quicker to gain muscle when heavier than lighter, no matter where you sit on the BMI scale.

[@wrudde1021]

Greg duccete will be here soon

[@morgangates2108]

I needed this laugh lmao. He absolutely will be

[@janjakus3596]

Greg still isn’t here

[@zackoparis7918]

Greg doucette entered the chat...

[@otuzuul77]

Greg is a cool dude😁

[@jaredbaker5887]

You spelled doushe bag wrong lol

[@KorbyWaters]

Is this from a full podcast I would love to watch the full podcast of this particular episode

[@blixx87]

I have been eating 1G a lb, on my cut.. lowered it to .7g a lb and I have still kept my strength in the gym and felt like I haven’t lost any muscle. I wish I found this out sooner. Felt like I was force feeding my self protein

[@TypicallyUniqueOfficial]

There's is something about research that needs to be pointed out, the reccomendations given are GENERALIZED. They take the mean of sample means of the average person to give reccomendations, and for results to be reported as significant, the mean of sample means need to be different enough (usually 5% rarity in one tail tests) to trigger a higher reccomendation. What does this mean PRACTICALLY? There absolutely are people that can use more than the general reccomendations, and some that need even less. Every person is different, and research is variable based on reccomendations. Try out .8g or protein per lb of bodyweight, then try out 1g of protein per lb of bodyweight, THEN try 1.5g of protein per lb of bodyweight. I can tell you from my experience that I gain more muscle and strength faster on higher protein (1.2g of protein) and the gains I make are leaner.

[@gajuc2753]

In my experience ,going over .7 especially when im on a cut helps a lot

[@ritagomes9186]

how much over though?

[@HazeLmao]

@@ritagomes9186 to 1 or 1.5 max

[@lukasgrohl9331]

@@ritagomes9186 1.6 is what the science say. 2.6 had no added benefit when compared

[@antoniaosborne4972]

Not the case 2.4g/kg bodyweight is beneficial. Especially when you’re getting leaner. For fat loss it totally matters. If you’re more obese then you are okay lower.

[@lukeclaydon6670]

Great

[@freestyleliving4145]

How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.

[@MrDubjay123]

Protein takes approx 15-30% of the calories for digestion So if you eat 100cal of protein, 15- 30 cal will be burned digesting and absorbing. Carbs 5-10% Fats 2-3% Thermic Effect of Food

[@ferdoeric596]

Is this really the truth?

[@xxaidanxxsniperz6404]

@@ferdoeric596 yes

[@hudontraining9726]

I’d rather have my clients over shoot protein intake than over do it on carbs

[@axg93]

Could you help me understand why I’m gaining weight 230 IBS male 24 yo 120 G protein a day 1700 cals Gained 6 pounds this week? Why?

[@gainzvillegym]

when you say bodyweight, is it your goal weight or current weight?

[@baifengjiuer9255]

music to my ears i just started drinking protein since i don't really eat meats like that more of a fish girl than anything like tuna 42grams of protein im aiming for 84 grams of protein everyday hopefully that means something

[@jacintatate]

Im 5ft6 weighing 66kg and just started a program with my personal trainer. As a newbie how much protein should I be consuming? My pt says aim for 100 grams per day. My issue is when I do hit that number I do so by also eating carb rich foods and my daily carbs is 150-200g.

[@dhanooshkrish7772]

100g a day is a good start

[@davidverdugo6266]

1gram per pound helps alot for dieting especially. It helps preserve muscle and feel full also the thermogenic effects of the food.

[@antoniaosborne4972]

Definitely

[@a-terrible-fate532]

im currently still cutting down to my desired body fat range before I start my first bulk eating around 1900 calories right now, and I find it hard to even hit 1g per pound of body weight, I'm probably averaging about 115g of protein a day atm, I am 142.2 lbs at 5'9 so I'm not far off of my end goal of cutting.

[@Paul-yk7ds]

You'll find that it's much easier to hit your protein goal during your bulks because you have more calories to do it with

[@margaretrangel7223]

I eat around 115-120g and am 115lbs but I’m not cutting. When I was cutting protein so so difficult because I had such little calories to work with too.

[@Alexor715]

I like it how no one ever takes in consideration that even protein has kcals. So unless you can break the laws of thermodynamics, overboard protein = overboard extra calories and 300g of protein is 1200kcal of just that protein itself...

[@hibberish7498]

Oo man I thought it’s 1g per body weight in kgs. My weight is 170 pounds so should I take 150g protein?? That’s too much

[@farhanhussain_]

One reason they push for 1g/lb protein is that they know it is a tough target and people will ultimately have to use the protein powder, bars, supplements, etc. that is a multi billion dollars industry now. Otherwise they know it better than us that 0.7g is enough.

[@a.c.slater573]

But is that lean or total bodyweight?

[@farhanhussain_]

@@a.c.slater573 mostly it is said to be total bodyweight, but a couple of times I have come across the recommendation of lean bodyweight and it makes more sense to me at least. Fat is a dead weight and doesn't need to be fed further.

[@ham5483]

​@@farhanhussain_i hate how no one mentions lean body weight, im eating protein for muscle not fat, an obese lifter with 200 lbs of lean mass and 100 lbs of fat doesnt need any more protein than a lifter of the same lean mass at a lower bf %

[@farhanhussain_]

@@ham5483 exactly.

[@heldtkochlyse6521]

@@farhanhussain_ brother u got that right , i was 63kg , now i am 83kg with low body fat , i don't go to the gym nor use supplement , i eat 3 meals a day , not very rich in protein but enough and i only use bodyweight training , 3 times per week ... 99% believe the bullshit that men health and the fitness multi billion dollars industry to sell them ... do you think that the ancien warrior spend hours working out liffting weight , did they even had weight ?!! and did they eat 6-7 meals a day ???? if protein is that important then explain to me how a baby grow in 5 monthes twice and x3 of size when the mother milk has only 5% protein , (mothers milk is low on protein , cows milk has 15% ) ... think like the cave man ... dont let them fool you ...

[@limitisillusion7]

Ya, I eat edibles, and there is nothing on this planet that can suppress my appetite. I don't eat a lot of meat, so getting 200 means more shakes than I'm interested in to stay below. I get ~170 grams at 195 lbs. I noticed 2 studies compare whey and casein too and while the difference was minimal and probably not significant, muscle growth from casein was slightly better than whey during a deficit recomposition.

[@owtsideperspective3588]

I tried eating more protein and it was hard for my digestion. Do you guys have any tips for people who have a hard time digesting more protein. I average 120 grams and was trying to go up

[@csl9495]

Eat more fiber rich food.

[@schwantz037]

Body weight 164lbs, protein intake today 232g.....why restrict....?

[@bbbt8090]

I eat lots of protein/fats and it helps with my hunger so... much. I fast 23hrs a day as well

[@TavinderUbhu]

Sir, if i increases my protein intake my Uric acid increases. Pain starts in my big toe. So i do not take more than 40-50 gms protein. Can we still build muscle and lose fat. Thanks👏👍🙏

[@sanidhya9299]

Yes you can as long as you train heavy and follow progressive overloading. For your protein intake I would recommend you getting advised by a doctor. But as long as muscle is concerned you can grow with that much too.

[@rocky_cutscene_era]

You probably know this, but you mostly have gout. It happens when urea gets deposited in your big toe I think. Get this consulted by a doctor. At 40-50 gm, I think you don't meet the basic requirement for protein for a normal adult (0.8 gm /kg according to usa guidelines iirc). Building muscle at this level would be difficult if at all possible honestly. But I believe a physician will be able to guide you the best with all the nuances involved. Hope I helped

[@TavinderUbhu]

@@rocky_cutscene_era thank you 🙏😊

[@beastmode3370]

Damn, I must eat a lot, being I have to scale back on the protein. When I measure my food, it's easy. 5.39 oz chicken breast is 47 grams of protein, and 5.89 oz steak cut thin is 32 grams. That's already 79 grams, and I'm still hungry lmao, so don't overthink it 😂 As a trainer myself, we are trained to extend the program to get paid. Most of us don't teach a person to fish; we teach a person how to fish in many useless ways to keep them dependent. Education is key.

[@shawnnevalainen1337]

The body doesn't store amino acids, so the comments about consuming less on one day and more on another so that it evens out are incorrect. That's a good point about most other nutrients, but not protein.

[@guitar300k]

True, also 0.7 is already higher than normal, if you eat less than 0.7 a bit it still fine

[@shawnnevalainen1337]

@@guitar300k The studies show that higher protein intake results in better outcomes up to .72 grams per pound of lean body mass.

[@andreakferrara1977]

So you only count animal proteins???

[@juztineev.mendiola7351]

Agoge Diet personalized plan makes it simple. Choose the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.

[@kenh5317]

For some whose health is compromised, a high protein diet can be hard on the kidneys.

[@axg93]

I’m 230 IBS 24 yo male Eat 1700 cals a day 130g protein a day Gained 6 pounds this week… SMH whyyyy

[@bonaseraproductions1460]

If I’m trying to lose weight should I still consume 0.7 grams of protein/lb?

[@MindPumpShow]

Yes.

[@a.c.slater573]

@@MindPumpShow Is that lean or total bodyweight?

[@mfa-FH]

0.7g /1lbs = 1.54g/1kg.. give or take

[@richardmiddleton7770]

People should eat more protein, I'm not talking about downing loads of artificial crap whey shakes, I'm talking about natural animal protein. It should be the main thing we are consuming especially if you are over 40.

[@VwapTrader]

Exactly. And I say this is for ALL AGES. No more crap produced whey protein powders. Eat the real thing...from babyhood to senior age!

[@lukasgrohl9331]

1.6 gram of protein helps you keep muscle as you lose weight, sleeping 7+ .... And continuing lifting weights. 3 of the biggest factors of how much muscle you will keep as you are losing weight.

[@antoniaosborne4972]

Definitely

[@kankercutie]

you can also gain muscle while using weight 👍🏻

[@guydelusignan4272]

Thank Hercules for creating Whey Protein!

[@jerrythomas608]

Nobody really knows

[@NorEEzta]

I hate the 1 pound per, or .7 per pound of bodyweight when one could have 5 to 10 lbs of water weight and shit or 40 plus lbs of fat. Are we eating protein for the fat mass? I wish it was universally said it's for lean body mass, which means, it's a good idea to get scanned. Otherwise it's misleading.

[@junky802]

Need a deep dive on protien shits and farts

[@VwapTrader]

I weigh 165lbs at 82.5% lean body mass, which is 136lbs. That means 1g/lb is 136g of protein for Me. Nice! Still hard to get that much protein. Can someone suggest how I can get that? Oh I know. I’ll buy some frozen chicken thighs since they taste better than chicken breast.

[@margaretrangel7223]

I 113-115lbs and have been eating 120g of protein a day thinking it was the best way to build muscle.

[@guitar300k]

Try 90g and see what happens

[@baifengjiuer9255]

is 84g of protein is good

[@MindPumpShow]

That depends entirely on the individual! We have a free macro calculator that can definitely help you out! www.mindpumpmedia.com/macronutrient-calculator

[@FranzJrob]

I'm 18, 6ft 175lbs with like probably around 15-17% body fat, how many grams of protein should I be having to bring my body fat% down? Any other advice would be appreciated

[@kovvi-]

I am 6"2 187. I eat around 220 grams of protein per day. Like they said eat at least 175g per day. If you want to lose fat, you have to be in a calorie deficit. Which means you eat less and you are more likely to be hungry. To help keep hunger at bay you can increase how much protein and vegetables you are consuming. But if you do increase your protein that means you have to eat less carbs and fats, so that you stay in that calorie deficit.

[@FranzJrob]

@@kovvi- hey man, appreciate the reply! Thanks for the solid advice

[@FranzJrob]

@Brian Badonde thank you !

[@VwapTrader]

At your age you don’t want to be in too much of a caloric deficit, maximum is 200 calories/day but really you should strive to eat at maintenance calories while recomping your calorie source similar to a Keto style...more protein and carbs but without eliminating complex carbs Have at least 0.7g protein per lb, that’s 122.5g of protein for your body weight of 175lbs.

[@kzstaytrue1983]

I. 205 n eat 400 grams of protein a day

[@YessahBlessah608]

I must be a machine I can consume 200g protein in one sitting and still be hungry 😭

[@vikitravels3604]

your body can't digest it all in one go and it goes to waste.

[@YessahBlessah608]

@@vikitravels3604 ive been doin it for 2 years now and its been working for me?

[@vikitravels3604]

@@YessahBlessah608 intersting. But why do you do this. Why do you take it all in one go when most people recommend taking it in 3-4 meals.

[@YessahBlessah608]

@@vikitravels3604 so I notice that when I eat one meal a day. My body is use to when i eat so i only get hungry around the same time everyday. Also i feel full regardless how many calories it is whether im dieting or on a bulk diet. So when ur dieting and trying to only take in 2500 calories a day. In one sitting that is a lot of calories and i feel nice and full afterwards If you tried doing 2500 calories in 3-4 meals you would be hungry throughout the day and never really ever feel full

[@incorectulpolitic]

@@YessahBlessah608 so OMAD works for building muscle? When do you usually eat your one meal and what does the meal usually contain?

[@blueicer101]

7.4 chicken breasts is 200g protein. This is why we need shakes.

[@MultiStar84]

I don’t get how people have issues getting enough protein. It’s so easy to eat protein for me and I don’t even feel full

[@EnragedLuffy]

You're very blessed

[@MultiStar84]

@@EnragedLuffy I know

[@MultiStar84]

@Djaydee ! maybe that’s why I get an edema affect in mid stomach area... damn

[@jemaineoliver1833]

How much do you weigh? If you don’t mind me asking. I don’t have a hard time getting enough protein until I try to balance my macros. Trying not to spill over my allotment for fat for example.

[@MultiStar84]

@@jemaineoliver1833 I weigh 145. You won't get fat unless you really overdue it with diet and don't do cardio- cardio is key

[@eduardobatista329]

We get food in jail, we have our supermarket, and protein powder, plus you can receive 50 pounds of food in the mail

[@IrvinLep]

If someone is not a bodybuilder why would you have him consume even 0.7g per lb of bodyweight? Unless he eats 90% whey protein, chicken breast and tuna, to get to that amount of protein (which is way more than you need to get and stay in shape, it's the amount you need for maximum muscle growth) your client will have to consume a stupid amount of saturated fats too. I'm baffled

[@BobFosterMedia]

I'm not arguing with what one needs, but I can get around 1 g per lb of bodyweight with almost no saturated fat and well under 3000 calories. I have a fulltime job, work long hours, sleep long hours, and have a maintenance in the 3000s and no issue eating 40-50g 4-5 times per day.

[@John__Dough]

Do people really think that guys locked up in prison, get extremely jacked, are taken a lot of protein? They might be lucky to get 50-75g of protein a day. People don’t need a lot of protein to build muscle.

[@klevdavful]

Exacrly. They don't get the protein that the bodybuilders get yet they still are jacked so what people really need to understand is how not to be lazy.

[@angelamooremusic]

Protein powders & supplements are available in the inmate store. I get your point, just wanted to add another fact so that no one is mislead.

[@John__Dough]

@@angelamooremusic I’m sorry but that’s completely false. Do you know how expensive protein powder would be in prison? Basic necessities are often 75-200% higher. Provide a source or retract that silly comment.

[@VwapTrader]

They get a lot of protein from eating a LOTTTT of a$$ in prison.

[@John__Dough]

@@VwapTrader how much protein does ass provide?

[@Mr.WS6]

Im gonna need 186g of protein a day lol.

[@reignman2103]

You cant just use the "studies say" BS line. Everyones body chemistry is different. Going over dies wonders for some, and nothing for others. Doesnt make the "study" all knowing.

[@EzraCyrus]

Personally I’d say carbs are the most satiating macronutrient

[@mmakai1982]

Telling your clients to aim for 1g per lb because you “know they will fall short” is kind of ridiculous in my view. Why not just tell clients exactly what you guys have outlined in this 6 minute video so that clients know what to aim for and what constitutes “falling short.” It’s like trying to use reverse psychology with a child, when you can just explain it to an adult, like an adult. It doesn’t take a genius to understand this concept, and seems silly to me to treat your clients like it’s so complicated you cant be bothered to actually teach the right way.

[@pikachu-hs5zz]

I’m assuming they say that to the clients they’ve assumed would fall short. Human psychology has types. Not everyone is as disciplined and clever as u 😒

[@initiald22]

If your getting a lot of protein you better get in the fiber or take a fiber supplement or else you are going to be shitting bricks.

[@sanaoll3925]

I achieved amazing results with the personalized Agoge Diet. Probably the best diet for building muscle fast.

[@chocolateprincess2656]

Interesting never heard

[@celdur4635]

The .7 study was only done on UNTRAINED people. Meaning trained people can use more than that.

[@eduardobatista329]

Well that's the problem, if your serious and natural if you have money it's easy with protein drink and bars have 40 to 60 grams a bar or shake with every meal, you'll see why you were not getting stronger😅, and look skinny,like a jogger, 3 or 4 meals and 1 to 2 shakes or bars are perfect,😢 grow up, just do it, were man not woman😅

[@csl9495]

I hate this topic. Every single person, credible or not says something different, or they similar things and next time they talk about the subject the advice is different.

[@RaveyDavey]

So many guys out there sweating over optimal amounts. "I must eat the OPTIMAL amount of protein even if that means forcing down 5 chicken breasts!". Whilst their training and recovering aren't remotely optimal anyway. And why does everything need to be optimal anyway? So it takes you a couple more months to add X pounds of muscle? So what? You a competitive bodybuilder or something?

[@antoniaosborne4972]

This is incorrect. 2.4g/kg bodyweight is more effective for fat loss. It helps you retain lean muscle when you drop fat. It’s not just about hunger.

[@RCFitCamp]

Correct! More protein helps with losing body fat. Not just making you feel full.

[@RCFitCamp]

2.3-2.5g/kg body weight

[@wrudde1021]

That’s why these guys look out of shape 😆

[@tamimhusain3376]

A couple of these guys have competed in bodybuilding before. I think they know what they're talking about.

[@wrudde1021]

@@tamimhusain3376 lol think is not the right answer I want to know and they look so average proble never even won a big show

[@richardmiddleton7770]

You know what they say, "those who can't, teach!"

[@AB-hc8cg]

Light abs no pump probably play a big role