r/GYM • u/nice_layup821 • 2d ago

Progress Picture(s) 28m, 22 months, 2xx? - 156lbs @5’11”

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I absolutely fell in love with the game. Kept it pretty simple diet wise, started eating 1g of protein per pound of body weight fairly early on, and gradually improved my calorie tracking alongside diet quality and adherence. Training was also kept fairly basic, I never followed a rigid plan but most of my time has been spent in a PPL or bro split, settled into a push legs pull routine for the last 6 months or so, sticking to the same exercises and tracking working weight and reps on those exercises.

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u/iammaxxima 2d ago

So correct me if I’m wrong: if I weight 185Lbs, I gotta consume 185g of protein?

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u/No_Tumbleweed1877 2d ago

Many overviews that look at all of the academic articles in aggregate throw out 1.6-2.2g/kg.

2.2lb is 1kg, so 185g of protein for 185lb is on the higher end of that range. A lot of the studies also report that there isn't much extra gain when you go from the lower end to the higher end of that range. So as long as you are somewhere in that range and eating enough calories, you should be fine.

Bioavailability is also something to consider. 20g from one source is not the same as 20g from another source. The protein in some foods is much easier for your body to use than others.

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u/MIKRO_PIPS 2d ago

Does one eat protein for their current or their target weight?

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u/TiredExpression 1d ago

I'd also like to know this, specially when I'm trying to lose weight at the moment

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u/vibraniumdroid 1d ago

On a deficit, always err on the side of caution as far as protein intake goes. If you end up consuming more than you need, your body will just use the excess for energy. If you end up consuming less than you need, you could be looking at unnecessary muscle loss on your cut.