Share your total protein intake per day
sevenstring
Posts: 903
as requested by sir pacoy dito sa thread na ito
from sir pacoy
with that, maybe we could share yung total protein intake natin per day and add some info if you like.
if you want post nyo na din yung weight/height nyo, total calorie target ,target protein sa workout and non-workout days (either grams of protein per bodyweight or protein macro percentage).
example:
Height(optional):
Weight(optional):
BF(optional):
Target Total Calories per day:
Target Macro Percentage (%Protein/%Carbs/%Fat):
Target Protein sa Workout Day:
Target Protein sa Non-Workout Day:
Some other info:
from sir pacoy
got that I was just asking if we could, so we'll have a model and if it works for that individual. we dont have to mimic their ways just want to know from someone who experience the actual intake.
gawan niyo ng thread para naman, malaman natin kung gumagana yong di masyadong mataas na intake o medyo lang kasi magastos din, para di naman mag worry lagi yong iba, at matanya nila yong para lang sa kanila di ba?
with that, maybe we could share yung total protein intake natin per day and add some info if you like.
if you want post nyo na din yung weight/height nyo, total calorie target ,target protein sa workout and non-workout days (either grams of protein per bodyweight or protein macro percentage).example:
Height(optional):
Weight(optional):
BF(optional):
Target Total Calories per day:
Target Macro Percentage (%Protein/%Carbs/%Fat):
Target Protein sa Workout Day:
Target Protein sa Non-Workout Day:
Some other info:
Comments
Weight(optional): 64kg
BF(optional): 12.7%
Target Protein per day: BWx1g P (since no supplement for this month )
Target Total Calories per day: 2200 * whole number
Target Protein in grams sa Workout Day: varies on 140-170ish
Target Protein in grams sa Non-Workout Day: same as Training day 140-170ish
Mostly on Chicken breast, eggs, cheese, peanut butter.
Height: 5'8
Weight: 180
BF 17% (hahaha ang taba)
LBM (lean body mass): 149.4
Protein/day 224.1 (LBMx1.5) I eat 5x/day so Its about 44.82gms/meal
I take the 90gms from Isopure (in between meals)
Height: 5'8"
Weight: 82kg = 180lbs
BF: di ko alam
Target Total Calories per day:
3100(non-WO) ; 3300cal (WO)
Target Macro Percentage (%Protein/%Carbs/%Fat):
WO: 50%C; Protein by bodyweight basis; the rest fat.
Non-WO: 45%C; Protein by bodyweight basis; the rest fat.
Target Protein sa Workout Day: 195g minimum
Target Protein sa Non-Workout Day: 180g minimum
Some other info:
0.82g/lb is di gumana sa akin as suggested by some research. computing the macro percentage, around below 20% ng macro ko ang protein.
previously, I have good results with switching from 30% to 35% protein on WO days (around 250g to 275g) and 1g per BW lbs sa non-WO days. I switched to another method because magastos ito hehe. Im thinking of switching back to this method since nagbigay na ng bonus ang company hehe.
dream ko is to hit consistently 30% to 40% ng protein or 1.5x to 2x g protein per BW lbs in a week. but that would be too costly for me. hehe
currently, yung protein computation na gamit ko is yung galing dito: http://www.musclehack.com/how-much-protein-is-needed-to-build-muscle/ .
Weight(optional):170LBS
BF(optional):13%
Target Total Calories per day:2200 - 2400
Target Macro Percentage (%Protein/%Carbs/%Fat):25/5/70
Target Protein sa Workout Day: 150g
Target Protein sa Non-Workout Day: 138g
Some other info
Weight(optional): 160lbs
BF(optional): 15%
Target Total Calories per day: 3500
Target Macro Percentage (%Protein/%Carbs/%Fat): 30/50/20
Target Protein sa Workout Day: same as above
Target Protein sa Non-Workout Day: 30/30/40
Lately ko lang sinsubukan (2 wks now) since bumalik ako from 2 months na pahinga coz of my angio, Dati .08 (of my LM) lang din gamit ko w/c is ok rin pero minimal lang ang results. I'll inform you after a few months sa results, ang napapansin ko lang yong digestion ko kaya may psyllium seed husk akong tini-take. Cut din ako ng BF sana maka 12% ako. I was 195lbs before my angio lost 15 lbs.
Weight(optional): 185lbs
BF(optional): 14%
Target Total Calories per day: 2000
Target Macro Percentage (%Protein/%Carbs/%Fat): 70/20/10
Target Protein sa Workout Day: 189g
Target Protein sa Non-Workout Day: ---
Height: 5' 7
Weight: 190lbs current
BF: 20% estimate
Target Total Calories per day: about 2500 - 3000
Target Macro Percentage: no idea
Target Protein sa Workout Day: at least 150g
Target Protein sa Non-Workout Day: same as training day
susundan ko to dahil master ko to!
off topic, mike, baka sa mascu pa din ako mag gym ang mahal dito sa maximus eh tapos di ako sanay sa byahe. mas sanay pa din ako dyan. kita kits na lang ulit sa monday kung dun ka pa din bumubuhat.