1. mejo confusing, still.. how low is low? kung medyo extremes makikita ang deperensya.
2. talagang magkakaron ng muscle hypertrophy sa constant na pag gamit. ie we dont grow new muscles during exercise but increases in size rather than number. i know its very textbook, but i want to know how low is low, which is enough what is too much.
Iba-iba yan, walang fixed numbers to know kaya nga just to be safe 1g/1lb is advisable, may kilala ako 0.84./1lb lang gamit nya but he is still making gains you will have to discover what's the magic number for your own body.
so i could make gains with 70g of protein vs 200g? hinde ko na kailangan dumaan sa ganon? specially what i know, water comes into equation when building muscle mass..
no offence sir yates, pero hinde ko alam bakit ganon kalalaki protein intake nyo siguro nagulat ka na papatak lang ng 70g of protein yung nasa 2k calorie.. para saan po yung protein
tsaka depende sa purpose nyo, hinde ganun kadali i convert ang excess protein into fats, unlike carbs..
A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%. The study concluded that more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein synthesis in young and elderly.[8] However, this study didn't check protein synthesis in relation to training; therefore conclusions from this research are controversial.
It is not uncommon for bodybuilders to advise a protein intake as high as 2–4 g per kilogram of bodyweight per day.[9] However, scientific literature has suggested this is higher than necessary, as protein intakes greater than 1.8 g per kilogram of body weight showed to have no greater effect on muscle hypertrophy.[10] A study carried out by American College of Sports Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of body weight.[11][12][10] Conversely, Di Pasquale (2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense recreational sports who wants to maximize lean body mass but does not wish to gain weight. However athletes involved in strength events (..) may need even more to maximize body composition and athletic performance. In those attempting to minimize body fat and thus maximize body composition, for example in sports with weight classes and in bodybuilding, it’s possible that protein may well make up over 50% of their daily caloric intake."[13]
Medjo nagiging complicated kasi nagiging textbook vs experience.
I agree sa sinabi ni Yates, try mo magbuhat for a month (or more) ng ang gamit ay low protein, say 70g a day. Then another month with the standard recommendation for bodybuilders, 1g/lb bw.
Then compare mo results.
My take, iba iba talaga response ng katawan natin.
Wala naman tong pilitan kung ilang gusto mo itake na protein, kung gusto ng isa 70g a day, yung isa 100g a day, yung isa 200g a day, meron nga dito 300g of protein a day, sasabihan ko ba siya na mali yun, na hindi lahat naabsorb ng katawan niya yun at nagiging waste lang, e kung kita ko naman sa katawan niyang effective sa kanya? E kung sa haba ng experience niya nasubukan niya na halos lahat ng numbers kung ilang dapat ang protein at base sa observation niya yung 300g ang pinaka effective sa kanya?
Who am I to say that?
Same as..
Who are you to say that?
But I'm sure, no one got big, I mean REALLY BIG, by just consuming 70g of protein a day.
eto pa isa, yaan nyo nadin to, alam ko nasa TPC din to si clev eh, wish ko lang lahat yan eh na apply nya sa katawan nya at isa na cyang mala dyos na katawan, peace.
Mga bro, ask ko lang sana. Since Night shift ako, medyo limited ang choices namin dito sa kakainin. Gusto ko lang opinion nyo about the following foods kung ok ba sya based on Macro contents.
- Roasted Chicken (Andoks) - usually ito talga kinakain ko without rice for the protein. Syempre without skin to reduce fat content
- Barbeque - ok ba to for protein din? alisin lang taba?
- Beef Tapa - same question as above
- Skyflakes - extra food para umabot lang sa calorie surplus?
Note: IIFYM is ok naman pero there are still better food choices kahit night shift diba?
Whether it's IIFYM, Carb Backloading, Intermittent Fasting, etc, a diet with little or no variety is doomed to fail in the long run
Kahit lobster or tuna pa yan, kung madalas mo kakainin, darating ang time na di mo na ma-take kainin
^makes sense pero depende pa din sa tolerance and will power nung tao. I've been eating 800g-1kilo of boiled chicken breast for a very long time (everyday). very rare lang yung instances na pinalitan ko sya (beef or tuna) dahil nagsawa ako. i try other sources just to see if it will give me better results. 2-3 years straight na ata na breast ang staple sa food ko everyday and white rice
Mga sir ask kulang po since i am 5'9 and have 175lbs body weight, and i want
to have a lean body ranging from 150lbs to 165lbs with atleast 15% or less body fat.Gaanu po kadaming protein need ko i take?Yan po kasi ang short term goal ko as of now.Maraming salamt po in advance...
(1g of protein / 1lb of weight) is a safe bet you but you can go more.
Sir currently po kasi rough estimation ko ng protein intake ko is around 100 to 130grms max na po yun since kung anu lang ang availble food sa bahay ang kinakain ko.And nagtry din po ako bodyfat calculator, base on my current body weight which i dont know kung gaanu ka accurate yun,at sabi dun is i have around 20 to 24% fats,so kung tama po intndi ko i just need to cut around 10 to 9% bodyfat to achieve my goal.In short is kung dko po ba ma achieve ang 1gm of protein per 1lbs of my body weight impossible ko makuha ang goal ko?Pansensya na po kung noob ang dating question ko but i really just want to know.Tnx po again.
First those calculators are off and i mean really off, the mirror is a better guide in judging bfat %. 100-130g i think is quite low but it really depends on your body, if your body can preserve lean mass with that protein intake ayos lang siguro, some experts also recommend 0.84g/lb as a minumum and 1g of protein/LBM if hirap ka sa 1g/lb you just have to observe how your body responds and find the method that suites you.
Post ka ng picture para matignan natin ang totoong bfat % mo.
"In short is kung dko po ba ma achieve ang 1gm of protein per 1lbs of my body weight impossible ko makuha ang goal ko?"
And for your question yes possible padin kahit na makuha mo yung goal mo kahit hindi mo ma meet protein requirements mo, though the real question is do you have enough lean body mass for you to be happy at 9-10% bfat? Considering you will not be able to preserve as much LBM and you will be losing a good amount of LBM in the process of cutting since you have a low protein intake If you don't have enough and sufficient LBM you might end up like justin bieber hehe. AND TAKE NOTE hindi lang protein ang dapat mo problemahin dahil may fats and carbs pa and training and rest and total calorie intake that needs to be considered.
But in the end depende padin yan sa goal mo if youre not looking naman to be a bodybuilder and just simply wants to be lean as the rest of the population maybe it's fine just maybe.
Sir salamat sa matyagang paliwanag.Meron po ako photos sa journal ko which i believe consistent pa rin kung anu itsura ng katawan ko ngayn.Since nabangit mo na rin sir na dependi rin sa workout ko.Baka meron ka masuggest sa kin kung anung klasing workout dapat ko gawin at kung need ba ngcardio or hinde?Pasensya na po sa mga Mods kung medyo napalayo question.TNx
lol bored ako at nag papa tunaw ng kinain hehe, bubuhat na ko hahaNakita ko na yung picture mo mga nasa 25%+ siguro bfat mo, in regards to your training okay naman sya, just make sure you are having enough rest, and with your journal di ko lang alam if you're bulking or cutting kase sabi mo dito you want to be lean (so cutting) pero sa journal mo nagtataka ka bat nag stastall yung ibang lifts mo sa strength program mo mag stastall talaga yan if you are eating at a deficit just maintain your lifts wag mo hahayaan na bumaba yung lifting stats mo.
In regards to cardio opinion ko lang to ako mismo ayoko ng cardio hehe kaya pag cutting ako nag tatanggal nalang ako ng 100-200 cals sa rest days kinukuha ko nalang yung deficit na magagawa ng cardio sa diet ko. Pero dont get me wrong it is still important for our cardiovascular health di ko lang siya talaga trip lol. And if you will be doing cardio make it as short and as intense as possible aka. HIT (sprint/jog intervals). You wouldnt want to do the jog type of cardio for miles you will be losing LBM in that way, just look at sprinters and marathon/triathletes participants who do you think is bigger?
lol bored ako at nag papa tunaw ng kinain hehe, bubuhat na ko hahaNakita ko na yung picture mo mga nasa 25%+ siguro bfat mo, in regards to your training okay naman sya, just make sure you are having enough rest, and with your journal di ko lang alam if you're bulking or cutting kase sabi mo dito you want to be lean (so cutting) pero sa journal mo nagtataka ka bat nag stastall yung ibang lifts mo sa strength program mo mag stastall talaga yan if you are eating at a deficit just maintain your lifts wag mo hahayaan na bumaba yung lifting stats mo.
In regards to cardio opinion ko lang to ako mismo ayoko ng cardio hehe kaya pag cutting ako nag tatanggal nalang ako ng 100-200 cals sa rest days kinukuha ko nalang yung deficit na magagawa ng cardio sa diet ko. Pero dont get me wrong it is still important for our cardiovascular health di ko lang siya talaga trip lol. And if you will be doing cardio make it as short and as intense as possible aka. HIT (sprint/jog intervals). You wouldnt want to do the jog type of cardio for miles you will be losing LBM in that way, just look at sprinters and marathon/triathletes participants who do you think is bigger?
Sir maraming salamat sa assessment and advises mo,atleast now khit papano nagkaroon ng linaw mga bagay ng need ko dapat i consider with my nutrition and training.Hopefully maincrease ko pa ang protein intake ko and improve pa ang lifting stat ko.Salamat tlga sir sa tyaga sa pagexplain.
Comments
2. talagang magkakaron ng muscle hypertrophy sa constant na pag gamit. ie we dont grow new muscles during exercise but increases in size rather than number. i know its very textbook, but i want to know how low is low, which is enough what is too much.
no offence sir yates, pero hinde ko alam bakit ganon kalalaki protein intake nyo siguro nagulat ka na papatak lang ng 70g of protein yung nasa 2k calorie.. para saan po yung protein
tsaka depende sa purpose nyo, hinde ganun kadali i convert ang excess protein into fats, unlike carbs..
was taken at wikipedia:
http://en.wikipedia.org/wiki/Muscle_hypertrophy#Factors_affecting_hypertrophy
A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef (30 g protein). In both groups, muscle protein synthesis increased by 50%. The study concluded that more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein synthesis in young and elderly.[8] However, this study didn't check protein synthesis in relation to training; therefore conclusions from this research are controversial.
It is not uncommon for bodybuilders to advise a protein intake as high as 2–4 g per kilogram of bodyweight per day.[9] However, scientific literature has suggested this is higher than necessary, as protein intakes greater than 1.8 g per kilogram of body weight showed to have no greater effect on muscle hypertrophy.[10] A study carried out by American College of Sports Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of body weight.[11][12][10] Conversely, Di Pasquale (2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense recreational sports who wants to maximize lean body mass but does not wish to gain weight. However athletes involved in strength events (..) may need even more to maximize body composition and athletic performance. In those attempting to minimize body fat and thus maximize body composition, for example in sports with weight classes and in bodybuilding, it’s possible that protein may well make up over 50% of their daily caloric intake."[13]
And my protein intake of 200-220g is not that big considering that i am 180lbs.
Ano ba protein intake nyo ngayon boss? Gawa ka journal tas post ka ng pictures tignan natin kung gumagana sayo yung current intake nyo.
I agree sa sinabi ni Yates, try mo magbuhat for a month (or more) ng ang gamit ay low protein, say 70g a day. Then another month with the standard recommendation for bodybuilders, 1g/lb bw.
Then compare mo results.
My take, iba iba talaga response ng katawan natin.
Wala naman tong pilitan kung ilang gusto mo itake na protein, kung gusto ng isa 70g a day, yung isa 100g a day, yung isa 200g a day, meron nga dito 300g of protein a day, sasabihan ko ba siya na mali yun, na hindi lahat naabsorb ng katawan niya yun at nagiging waste lang, e kung kita ko naman sa katawan niyang effective sa kanya? E kung sa haba ng experience niya nasubukan niya na halos lahat ng numbers kung ilang dapat ang protein at base sa observation niya yung 300g ang pinaka effective sa kanya?
Who am I to say that?
Same as..
Who are you to say that?
But I'm sure, no one got big, I mean REALLY BIG, by just consuming 70g of protein a day.
I'll be rude.
But I really doubt he even lift.
pag di nag post ng journal with pictures and his daily calorie intake and macro distribution di nga siguro nag bubuhat
manok+tapa + itlog + kanin
hehe
even doctors respects patients na nagBB about their diet..
*yun ang experience ko nung last, kasi sa dami ng tanong ko sa kanya*
She says, iba talaga diet ng active over a normal person, it needs to be fueled over and over due to stressors na nangyayari sa katawan
yun lang
+1 na lang ako sa sinabi ni papa dalts
Whether it's IIFYM, Carb Backloading, Intermittent Fasting, etc, a diet with little or no variety is doomed to fail in the long run
Kahit lobster or tuna pa yan, kung madalas mo kakainin, darating ang time na di mo na ma-take kainin
Nasasabi ko ito dahil nagawa ko na yan
eating roasted chicken as my only protein source, I think I can last up to 2 months
I also tried grilled tuna only diet. After a month or two, tuna tastes like shit to me
to have a lean body ranging from 150lbs to 165lbs with atleast 15% or less body fat.Gaanu po kadaming protein need ko i take?Yan po kasi ang short term goal ko as of now.Maraming salamt po in advance...
Sir currently po kasi rough estimation ko ng protein intake ko is around 100 to 130grms max na po yun since kung anu lang ang availble food sa bahay ang kinakain ko.And nagtry din po ako bodyfat calculator, base on my current body weight which i dont know kung gaanu ka accurate yun,at sabi dun is i have around 20 to 24% fats,so kung tama po intndi ko i just need to cut around 10 to 9% bodyfat to achieve my goal.In short is kung dko po ba ma achieve ang 1gm of protein per 1lbs of my body weight impossible ko makuha ang goal ko?Pansensya na po kung noob ang dating question ko but i really just want to know.Tnx po again.
Post ka ng picture para matignan natin ang totoong bfat % mo.
"In short is kung dko po ba ma achieve ang 1gm of protein per 1lbs of my body weight impossible ko makuha ang goal ko?"
And for your question yes possible padin kahit na makuha mo yung goal mo kahit hindi mo ma meet protein requirements mo, though the real question is do you have enough lean body mass for you to be happy at 9-10% bfat? Considering you will not be able to preserve as much LBM and you will be losing a good amount of LBM in the process of cutting since you have a low protein intake If you don't have enough and sufficient LBM you might end up like justin bieber hehe. AND TAKE NOTE hindi lang protein ang dapat mo problemahin dahil may fats and carbs pa and training and rest and total calorie intake that needs to be considered.
But in the end depende padin yan sa goal mo if youre not looking naman to be a bodybuilder and just simply wants to be lean as the rest of the population maybe it's fine just maybe.
+1 ako sa sinabi ni yatez
lol bored ako at nag papa tunaw ng kinain hehe, bubuhat na ko hahaNakita ko na yung picture mo mga nasa 25%+ siguro bfat mo, in regards to your training okay naman sya, just make sure you are having enough rest, and with your journal di ko lang alam if you're bulking or cutting kase sabi mo dito you want to be lean (so cutting) pero sa journal mo nagtataka ka bat nag stastall yung ibang lifts mo sa strength program mo mag stastall talaga yan if you are eating at a deficit just maintain your lifts wag mo hahayaan na bumaba yung lifting stats mo.
In regards to cardio opinion ko lang to ako mismo ayoko ng cardio hehe kaya pag cutting ako nag tatanggal nalang ako ng 100-200 cals sa rest days kinukuha ko nalang yung deficit na magagawa ng cardio sa diet ko. Pero dont get me wrong it is still important for our cardiovascular health di ko lang siya talaga trip lol. And if you will be doing cardio make it as short and as intense as possible aka. HIT (sprint/jog intervals). You wouldnt want to do the jog type of cardio for miles you will be losing LBM in that way, just look at sprinters and marathon/triathletes participants who do you think is bigger?
Sir maraming salamat sa assessment and advises mo,atleast now khit papano nagkaroon ng linaw mga bagay ng need ko dapat i consider with my nutrition and training.Hopefully maincrease ko pa ang protein intake ko and improve pa ang lifting stat ko.Salamat tlga sir sa tyaga sa pagexplain.