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not enough protein no size?

Posted: Mon Feb 09, 2015 7:21 pm
by naskonasko
Just a newbie question, so if i'm not eating 150 grams of protein a day (forget about the math), and if I train for "mass" 8 rep range, 4 sets, bodyweight exercises only, I won't gain any size but just strength?

Re: not enough protein no size?

Posted: Mon Feb 09, 2015 7:34 pm
by stuward
Not completely true. Protein is helpful up to a limit but there is a wide range that will work. Another way to say that is that the minimum effective dose is a lot less than the optimal dose.

Re: not enough protein no size?

Posted: Tue Feb 10, 2015 3:10 pm
by naskonasko
So, it should just take more time? In theory...

Re: not enough protein no size?

Posted: Tue Feb 10, 2015 6:30 pm
by stuward
In theory.

Read this: http://examine.com/faq/how-much-protein ... y-day.html" onclick="window.open(this.href);return false;

If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.


If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target.


If you are sedentary and not looking to change body composition much, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.
Note that high protein is most important for people trying to lose fat while maintaining muscle.

Re: not enough protein no size?

Posted: Wed Feb 11, 2015 3:09 pm
by naskonasko
thx, that's helpful :)