FT Questions....

[patjohnhyde]

Hey Bud!

I'm not sure what you mean by "exact" here, as what is maintenance for someone might not be for another - you can estimate (e.g. 15kcal / lb), so "exact estimation" might be a better term.


This is a bit of an odd question, in that it's unusual that you're not already taking in more protein than that. (If anything protein needs go up when in a caloric deficit and the inverse would be true when consuming a caloric excess.)

Protein will be the least likely to create a true surplus, as a good bit of the energy it will be lost thermiclly.

Just adding protein probably won't do much for you unless that 1g / lb value is too low - but this MAY be the case depending on what your caloric intake is. (You've not said explicitly.)

1. Antonio J, Peacock C, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 2014;11(1):19.

"CONCLUSIONS:Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen."

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I would suggest adding carbs (and perhaps protein in conduction) to your peri-workout regimen but as to where - I can't say without knowing what you're doing in more detail. :)

-S

Sorry for not being very specific, I was commuting at the time hahah

So by "exact" I was referring to the nutrient timing recommendations - pro/fat meals up until the workout window then introducing carbs peri and post

By maintenance I've found I can maintain my weight at 4000 kcals so yeah, more so " exact estimation "

Within that 4k I've been having 200g pro which is slightly above 1g/lb as I'm hovering around 189-191lbs - this was sufficient to maintain and even grow a but of muscle mass in my cutting phase

I realise protein is highly thermic so I was thinking introducing kcals to create a surplus through protein would serve me well for staying lean etc. Plus dantes anecdotal evidence of very high protein diets having his trainees grow like weeds while staying lean

So yeah - maybe starting out I'll bump protein up to 300g from 200g to create a "400 kcal" surplus which may well be more like a 300 surplus due to thermogenesis and adjust from there
To keep gaining

The studies of having no changes of fat free mass with the surplus of protein kcals is really what is driving me to experiment with this super high protein intake as it will serve me well to start lean and on sky high kcals when I decide to cut down for a show (after probably 32 blasts... lol)