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qwerty321

Thanks, that makes a lot of sense. 80g is much easier than 170g or so, also pretty much wipes out the need for protein shakes for me!

Charlts

Any excess will be "expelled" by your body if not necessary.

Desmo

Are you telling me that the big guy on the posters didn't get big just by using protein powder?

Charlts

Dat der cell tech

Charlts

And multi vitamins!

Desmo

It must be why Flex moved from Gaspari to BSN.... they make a better protein powder to give him even bigger muscles

Charlts

Buys better genetics!

sniffer66

Interesting discussion. The question is how do you then approach macros and intake ?

For instance, starting macro targets often suggested are 40/40/20 P/C/F.

I'm 180 lbs currently and my TDEE is around 2600 cals. I've been eating at TDEE lately as I'm looking to recomp.

So, if I plug in my numbers to the Macros I'd be looking at:

Pro: 1040 Cals/4   = 260g
Cho: 1040 cals/4 = 260g
Fat:  520 cals/9 = 58g

At approx 15% BF then my lean mass works out at 81.5kg x 85% = 69 kg

That would mean my optimal protein intake should be 1.4g x 69 kg = 96g protein a day

Thats a big difference between 260g on a 40/40/20 split.

So, the question is, how do you make up that difference and should you ? More good carbs and fats, or stick with the high protein but accept your body isnt going to use it all ? But it provides decent satiety and its good to eat if even if its not all going to fuel muscle breakdown and rebuild ?

Or even a completely different macro split ? But given 96g x 4 cals = 384 cals = 14% approx of 2600 daily cals - where does the rest come from ? Thats a lot of carbs and fats to get in you, especially good carbs! And Im not sure i want to eat that many

Wardy257

Don't over think it.  I would suggest something like 30/30/40 f/p/c which will put you a bit closer and see how you get on.  If you start gaining fat change it, if you reduce body fat then jobs a good en!

sniffer66

I'm an IT guy, I like to play with the numbers

Cheers, will give that a shot