Protein requirements are not exaggerated ...

[Dreamliner]

... they are WILDLY exaggerated. I recently linked separate studies that showed woman retaining muscle on a diet consisting of around 20% protein and strength training actually reducing protein needs. Now, I read that men retain muscle on 60g a day. Finally, http://www.globeandmail.com (Life section) references a study where a 15% protein diet keeps hunger at bay and reduces overall calorie intake, and increasing to 25% protein does not yield further improvements.

Just stirring the pot a little.

[jdrgator]

Originally Posted by Dreamliner

... they are WILDLY exaggerated. I recently linked separate studies that showed woman retaining muscle on a diet consisting of around 20% protein and strength training actually reducing protein needs. Now, I read that men retain muscle on 60g a day. Finally, http://www.globeandmail.com (Life section) references a study where a 15% protein diet keeps hunger at bay and reduces overall calorie intake, and increasing to 25% protein does not yield further improvements.

Just stirring the pot a little.

Thanks dream! Always enjoy your stirring the pot. Gets me to think more about it. I actually don't count my grams of anything, be it protein, fat, carbs...but I do keep an eye on it.

But at the end of the day, it's all about the calories. I think the average person (or athlete) that eats takes in calories from good food sources and regularly gets plenty of deep green vegetables and fiber, and trains well without overdoing it probably won't ever be at a deficiency for much of anything, unless it's specific to their genetic makeup or problems with their diet. Obviously, it's different for those who train seriously for competition (in any sport) but the average joe does not need to go hog wild since it's clearly looking like myth (or "gym science") that we need all these extra nutrients and supplementation....

Jeez, now I am afraid I'm beginning to sound like you!

[Dreamliner]

I've gained another minion.

[Dreamliner]

I've also seen studies showing adults preserving muscle while on starvation-level diets ... provided that they were strength training.

[G8rChuck85]

I have long believed that most people,bodybuilders and athletes included, take in to much protein. I think all this stared with the muscle mags of the 70's and 80's, which made a lot of money selling protein powder & supplements via mail order.

[Dreamliner]

Originally Posted by G8rChuck85

I have long believed that most people,bodybuilders and athletes included, take in to much protein. I think all this stared with the muscle mags of the 70's and 80's, which made a lot of money selling protein powder & supplements via mail order.

You think ? I call the muscle magazines 'supplements catalogues.'

[slmdLS1]

They take in too much because their on an infinite bulk phase...I'm trying to lose or maintain weight and it makes sense not to take in so much. I'd rather be taking in protein than Fat or Carbs.

[Dreamliner]

offhand I'd say that bodybuilders are terrible role models for body recompositioning.

[slmdLS1]

Yep. If I glance at a mag, im not looking at the guy that's 260lbs and looks roided up on a constant bulk. To me, its not realistic. I'm looking for a routine/meal plan that the 180-200lb everyday shredded guy is using, naturally if possible.

people want real world results using non real world goals = setup for failure = quitting.

[orangeblueorangeblue]

I'll obviously agree that most people hoping to gain muscle eat more protein than required ... that said, muscle retention and muscle gain are two very different things. The body will retain muscle in a starvation diet because that's what it's designed to do ... provided there is enough body fat to sustain.

Anecdotally speaking, I've been lifting since I was about 14 (15 some odd years now), and while I don't need 1g/lb of bodyweight, my best gains come around that level (~.8-.9g) and I gain less on less. YMMV, but if you want more muscle (and most people should, up to a point), 50g of protein a day probably won't cut it.

[Dreamliner]

Originally Posted by slmdLS1

Yep. If I glance at a mag, im not looking at the guy that's 260lbs and looks roided up on a constant bulk. To me, its not realistic. I'm looking for a routine/meal plan that the 180-200lb everyday shredded guy is using, naturally if possible.

people want real world results using non real world goals = setup for failure = quitting.

BTW, how are you getting along ?

[gatorman_07732]

Originally Posted by Dreamliner

offhand I'd say that bodybuilders are terrible role models for body recompositioning.

You can say that again

[GatorFan89]

Originally Posted by Dreamliner

... they are WILDLY exaggerated. I recently linked separate studies that showed woman retaining muscle on a diet consisting of around 20% protein and strength training actually reducing protein needs. Now, I read that men retain muscle on 60g a day. Finally, http://www.globeandmail.com (Life section) references a study where a 15% protein diet keeps hunger at bay and reduces overall calorie intake, and increasing to 25% protein does not yield further improvements.

Just stirring the pot a little.

Great write up, Dream. Protein instake IS WAY OVEREXAGGERATED. Like you said. All of this stuff about needing a gram per lb of weight is ridiculous. I'm pretty big (muscle wise) and I used to be even bigger than I am now, and I weight 185, I usually stick to 100g of Protein per day. 185g is retarded. I've been fine on 100g since I started lifting in HS. Now I usually go over that, I say 100g but I end up usually around 120, sometimes I may get 185 on a rare occasion depending on what I eat. But this 1g per lb is bullsh*t.

[Dreamliner]

Originally Posted by GatorFan89

Great write up, Dream. Protein instake IS WAY OVEREXAGGERATED. Like you said. All of this stuff about needing a gram per lb of weight is ridiculous. I'm pretty big (muscle wise) and I used to be even bigger than I am now, and I weight 185, I usually stick to 100g of Protein per day. 185g is retarded. I've been fine on 100g since I started lifting in HS. Now I usually go over that, I say 100g but I end up usually around 120, sometimes I may get 185 on a rare occasion depending on what I eat. But this 1g per lb is bullsh*t.

How's it going, man ?

[GatorFan89]

Originally Posted by Dreamliner

How's it going, man ?

Pretty good, man. I haven't been lifting much lately, I've had a lot going on and unfortunately haven't had enough time to really get much done. With the winter approaching though I'll probably be going full throttle back into a heavy regimen.

[malscott]

I wouldn't mind a bit more bulk on ye ole body, muscle that is...but I find lifting so freaking boring it kills me. So, years ago I jumped into martial arts training, just to keep in shape. I can spar quite well, ya just need good technique there... no real strength needed, and now I swim a 1,000 meters three times a week. Between the two, AND...cutting out dairy and sugar (for the most part) I'm in the best shape I've been in since I was in high school. I used to lift like a maniac in high school, I was Capt of the Gymnastics team and did the rings (iron cross and all that crap) but once I started in the martial arts I bailed on lifting. God, back then I used to do 6-8 cheater curls -4 sets with 140 lbs and I was only 5'7" and weighed 138!! Now I would probably rip my arms out of their sockets dead-lifting 140! HA! At this juncture pull-ups, push-ups and crunches is all I need to look pretty decent-that is from a distance with good lighting. Protein?...sometimes eggs, sometimes meat, mostly chicken, always almonds and some tuna!

[Dreamliner]

We don't need no stinking weights. The body is a gym.