HWZ Forums

Login Register FAQ Mark Forums Read

Protein g/kg bodyweight

Reply
 
LinkBack Thread Tools
Old 02-02-2020, 01:34 PM   #1
Member
 
zmallwood's Avatar
 
Join Date: Apr 2009
Posts: 225
Protein g/kg bodyweight

Hey all, looking to bulk up slightly after a long period of cardio. Wondering how much grams of protein / kg of bodyweight I should take.

I eat mostly vegs with 2 eggs per day, any advice on how much grams of protein powder I should supplement with?
zmallwood is offline   Reply With Quote
Old 02-02-2020, 03:46 PM   #2
Master Member
 
Aizenhart's Avatar
 
Join Date: May 2014
Posts: 4,543
You can start by knowing your TDEE first.
https://damnripped.com/tdee-calculator/

From there you can try adjusting your protein intake, to see how it affects your weight gain.

This video might help you judge how much protein you need to consume.


Use both information from the video, and TDEE calculator to help you with your weight gain journey.

All the best.
Aizenhart is offline   Reply With Quote
Old 04-02-2020, 11:47 AM   #3
Supremacy Member
 
Join Date: Feb 2001
Posts: 8,736
2.2g/kg lean muscle. means if you weigh 60kg with 20% body fat, 106g protein per day. 2 eggs are like 12g protein

dont rely on protein powder. eat real foods instead.
Tony_Chua is offline   Reply With Quote
Old 07-02-2020, 04:58 PM   #4
Master Member
 
poorboii's Avatar
 
Join Date: Oct 2009
Posts: 3,910
for weight gaining, how much carbs and protein shld we consume? (% wise)
__________________
Come break me down
Marry me, bury me
I am finished with you...
poorboii is offline   Reply With Quote
Old 07-02-2020, 09:12 PM   #5
Junior Member
 
Join Date: Jan 2020
Posts: 10
Hey all, looking to bulk up slightly after a long period of cardio. Wondering how much grams of protein / kg of bodyweight I should take.

I eat mostly vegs with 2 eggs per day, any advice on how much grams of protein powder I should supplement with?
Hi! Do you consume other protein throughout the day as well? To gain weight you will need to look at your overall caloric intake and expenditure. If your intake>expenditure, you will gain weight and vice versa. If you don't eat much meat, you can go for tofus and nuts for protein as well. There is a recommendation below but you can experiment by keeping a food log as there are variations between individuals. You can then supplement with protein powder to hit your daily intake.
Valour94 is offline   Reply With Quote
Old 24-02-2020, 10:51 AM   #6
Supremacy Member
 
Join Date: Feb 2001
Posts: 8,736
for weight gaining, how much carbs and protein shld we consume? (% wise)
do not use %. use 2.2g per kg for protein, the rest of calories for carb, 1g per kg for fat, etc.

depends on what body type your body is.

factor of maintenance calories is
if you are ectomorph, use x17
if mesomorph, use x15
if endomorph, use x13

maintenance calories = your body weight in kg x 2.2 x factor
weight gain calories = maintenance calories + 300 to 500 calories
protein intake = 1g x [your body weight in kg x 2.2 x (100% - your body fat in %)]
carbs intake = (weight gain calories - protein calories - fat intake) / 4
Tony_Chua is offline   Reply With Quote
Old 24-02-2020, 02:18 PM   #7
Senior Member
 
Hot_Dog's Avatar
 
Join Date: Sep 2004
Posts: 736
ectomorph: just take lots of sweet stuffs, bananas, chocolate bars, ice-cream, colas, chocolate milk etc... confirm bulk up in no time sugar is important.
__________________
"those days of soya sauce with rice are cuming back, only cny can afford to add an egg" - uncle168
Hot_Dog is offline   Reply With Quote
Old 25-02-2020, 04:44 PM   #8
Junior Member
 
Join Date: Feb 2020
Posts: 25
I always use Optimum Nutrition protein powder and it's honestly the best in terms of taste for me la. Results not too bad also, I can defo see a difference in my build after eating it religiously as a supplement (and of course working out) for the past few months. If you are looking for good deals, Shopee has an official store and their deals are quite legit. I always get from there. Tmrw got some fair, I saw while shopping for other stuff lolllolll. If not its iherb but that one has quite a lot of shipping fee.
Dannlimm is offline   Reply With Quote
Old 03-03-2020, 02:40 PM   #9
Member
 
Join Date: Dec 2019
Posts: 303
In human physical efficiency, the concept comparable to TWR is called the strength-to-weight ratio (SWR). 1 It compares muscle (not fat) to a person's overall body weight. And muscle, unlike fat, is active and easy to measure, since significant changes in muscle mass are reflected by significant changes in strength.
princelester is offline   Reply With Quote
Old 03-03-2020, 02:40 PM   #10
Member
 
Join Date: Dec 2019
Posts: 303
I always use Optimum Nutrition protein powder and it's honestly the best in terms of taste for me la. Results not too bad also, I can defo see a difference in my build after eating it religiously as a supplement (and of course working out) for the past few months. If you are looking for good deals, Shopee has an official store and their deals are quite legit. I always get from there. Tmrw got some fair, I saw while shopping for other stuff lolllolll. If not its iherb but that one has quite a lot of shipping fee.
All you need to do is divide your body weight in kilograms by your height in meters squared, according to the Centers for Disease Control. While it's useful for some things, BMI isn't made for measuring a muscle-to-fat ratio. You'll need a slightly more specific measurement for that. :0
princelester is offline   Reply With Quote
Old 03-03-2020, 02:41 PM   #11
Member
 
Join Date: Dec 2019
Posts: 303
do not use %. use 2.2g per kg for protein, the rest of calories for carb, 1g per kg for fat, etc.

depends on what body type your body is.

factor of maintenance calories is
if you are ectomorph, use x17
if mesomorph, use x15
if endomorph, use x13

maintenance calories = your body weight in kg x 2.2 x factor
weight gain calories = maintenance calories + 300 to 500 calories
protein intake = 1g x [your body weight in kg x 2.2 x (100% - your body fat in %)]
carbs intake = (weight gain calories - protein calories - fat intake) / 4
Good points here - As we age, we lose muscle mass and gain fat mass, but the max “healthy” fat mass for men & women is in the range of 26% to 30%. Above that range and the health community defines a person as obese. Ideal muscle to fat ratio depends on many factors like age, sex, etc.
princelester is offline   Reply With Quote
Old 11-03-2020, 10:25 AM   #12
Junior Member
 
Join Date: Aug 2019
Posts: 39
Its gunna be extremely tiring to count every gram of protein.

Checkout Athlean-X's video on this. just portion your plate properly and the macros will work the way they should. ive been going at that method for 3 months and went from 23% to 15% body fat, 48kg to 52kg lean muscle mass.

it works.
lewisohdy is offline   Reply With Quote
Reply
Important Forum Advisory Note
This forum is moderated by volunteer moderators who will react only to members' feedback on posts. Moderators are not employees or representatives of HWZ. Forum members and moderators are responsible for their own posts.

Please refer to our Terms of Service for more information.


Thread Tools

Posting Rules

Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On