Так сколько же белка?!

ДА прикинь сам. Ну качок это качок. билдер почти или билдер. Средний уровень он понятно - не мелкий совсем уж, но и не здоровый. Я себя например к среднему отношу.
НУ и слабый уровень это совсем уж некрупный. Типа "ты качаешься?". Все начиная от новичков и заканчивая некрупными людьми по которым спорта не видно особо.

Вариант - 1-1.2 грамма, написал среднеспортивное. как вообще определить свой уровень?

угу...этож надо выделить чистую ММ..отделив кости,жир и тд...
Думаю надо всё подбирать путём проб и ошибок...

Качек это когда на тебя все оборачиваются на улице с выпученными глазами =) Так забавно) Причём оборачиваются мужики а не девушки большей частью) гагага)

To: RawIron
Точно подмечено)))))

Вот что я нагуглил

Dietary protein for athletes: from requirement to metabolic advantage
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
Protein requirements and supplementation in strength sports
Protein requirements and recommendations for athletes: relevance of ivory tower arguments for practical recommendations

Layne Norton:

Interviewer: You mentioned that no studies have ever proven that more than 1g of protein/lb of bodyweight is any more effective... but do you think that this could possible be because of the lack of intensity, and or volume that the studied subjects involved? I just ask, because in most studies it seems to me that it is hard and rare for them to have a group of people who train like serious/hardcore bodybuilders or strength athletes.

Actually in most strength athletes they find they use protein more effectively and thus 'need' less. However, the real question is does eating more provide metabolic benefits? That has yet to be seen. Most of these studies have looked at nitrogen balance which only tells you whether a person is anabolic or catabolic and doesn't really give you an idea to the degree they are and it also doesn't let you know what tissues are retaining or losing the nitrogen. The other method is whole body amino acid fluxes, essentially using 'labeled' amino acids isotope and looking at what tissues they flux into and out of. The problem with both of these is they do not account for recycling of the amino acids within various tissues, nor do they take into account that tissues like the gut turnover very rapidly and so much of the whole body flux of amino acids is from the gut. Skeletal muscle turns over comparatively slowly and thus has much smaller effects on whole body amino acid fluxes. For example, the researchers who concluded casien is better than whey looked at whole body amino acid fluxes and concluded that casein reduced breakdown better than whey... BUT THEY LOOKED AT WHOLE BODY PROTEIN BREAKDOWN, which tells you very little about the breakdown occurring specifically in skeletal muscle. In order to get good information you have to look at fractional rates of synthesis and degradation within the skeletal muscle which 1) is much more difficult 2) more expensive 3) requires more skill and 4) requires a biopsy. Thus it is often not used in studies.

In our lab we are measure fractional synthesis rates. Two main questions we are looking at is 1) how much protein at a meal does it take to maximize protein synthesis? 2) how long does the effect last 3) how long after an initial meal can you trigger synthesis again.
This will likely be the crux of my PhD thesis. As far as your question, we simply don't know as of now.


On the need for Protein Shakes/ Optimal amount of Protein / Whole Food vs Whey:
Interviewer: Layne, what is your take on omitting protein shakes and bars from daily consumption? True enough, most all powders are pre-disgested, manufactured dietary supplements, but I think the value of them cannot be denied. After all, there is the convenience factor of them, plus proteins have come a long way from the 90's, as they had from the 80's, and so on. I think the biggest thing for me is wanting to include them for these two reasons:
1. I eat eight times a day. At the suggestion of someone else, I cut out protein supplements (at least for this first month to see how my body takes to it), and am looking entirely to whole foods to get my protein intake. The problem with that is that eating eight whole food meals a day is not really agreeing with my stomach, especially considering that I now have to eat more calorie dense meals. So, for me, it is a big help convenience-wise, because I can time everything much better, AND get my protein requirement. And for the record, I have set my protein ratio at 2g of protein per 1 lb. of bodyweight for a grand total of 360g daily. 45g spaced out over 8 meals does not sound so bad, but considering that I do not always meet this requisite, protein shakes help to fill in the remainder. My shakes normally ran 70g protein.

2. While I understand the importance of covering all bases by using whole food to make the best of varying amino acid profiles, do protein shakes (certain products, anyway... my regulars were these type) not have specifically engineered profiles that cannot be had through regular food, hence the importance of having them in the first place?

I ask you because you are a highly regarded natural here on MD.com, and from reading your posts, you have a very sizeable knowledge base, and I am always willing to learn more. My apologies for being long on words with my questioning, but that is just how I am.

Layne: no need to cut out protein shakes... unless one has a lactalbumin sensitivity and then they should be limited....
1. I think your protein intake is too high. I have literally spent the last 8 years of my life studying protein and more recently my studies at the graduate school level have been spent studying protein synthesis and metabolism in depth. There is just no evidence that anything over 1g/lb is beneficial for anabolism and there is evidence that going too high can actually reduce the anabolic response. I would mitigate your intake to 1.5g/lb. The problem with many bodybuilders is that we have this "more is better" or "all or nothing" ideals. If increased protein is good, then a TON MUST BE GREAT! Another example is vitamins. If you are deficient in a vitamin it can limit growth, but taking a ton of vitamins isn't going to enhance growth and yet many bodybuilders take absurd amount of vitamins like vitamin C. What they don't realize is that by taking too much of certain vitamins and minerals you can actually get many negative effects and in the case of vitamin C, if you take too much it can actually act as a pro-oxidant instead of an anti-oxidant. More is not better, better is better.

2. Shakes are not 'needed' per say but there is also no reason to cut them out. As far as having profiles that are better than whole foods, whey has probably the best profile in terms of bioavailability and leucine content and there is strong evidence that leucine is the only amino acid that can independently stimulate protein synthesis.

http://www.jissn.com/content/3/1/7

In summary protein requirements appear to be elevated for strength training athletes. This increased need is attributed to enhanced oxidation rates of endogenous amino acids during exercise [27], the need for increased substrate to repair damaged muscle tissue [12], and the capacity to maintain elevated protein synthesis for greater amounts of muscle tissue [18]. Techniques utilized to measure protein requirements include nitrogen balance methods [15-17], tracer techniques [13], and performance and body composition techniques [28,29]. Nitrogen Balance techniques suggest that the protein requirements to attain zero nitrogen balance range from 1.2 - 2.2 grams of protein per kg of bodyweight [1,7,14,23,24,31-33]. Further, there is evidence that nitrogen retention increases as nitrogen uptake increases [16]. Hegsted [16] presented a series of studies which suggested that 20% of the nitrogen above maintenance is retained. However, these results have not directly translated to enhanced lean body mass [13,15,16]. There are two rationales for these findings. The first is that nitrogen retention is inherently overestimated [16], largely because nitrogen losses are underestimated [16]. A second rationale is that the overall length of most nitrogen balance studies do not allow for a statistically significant measure of LBM increases [1].

http://www.ncbi.nlm.nih.gov/pubmed/11023001

Beyond the zone: protein needs of active individuals.

There has been debate among athletes and nutritionists regarding dietary protein needs for centuries. Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements; however, the precise details remain to be worked out. Based on laboratory measures, daily protein requirements are increased by perhaps as much as 100% vs. recommendations for sedentary individuals (1.6-1.8 vs. 0.8 g/kg). Yet even these intakes are much less than those reported by most athletes. This may mean that actual requirements are below what is needed to optimize athletic performance, and so the debate continues. Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex. Many questions remain to be resolved. At the present time, substantial data indicate that the current recommended protein intake should be adjusted upward for those who are physically active, especially in populations whose needs are elevated for other reasons, e.g., growing individuals, dieters, vegetarians, individuals with muscle disease-induced weakness and the elderly. For these latter groups, specific supplementation may be appropriate, but for most North Americans who consume a varied diet, including complete protein foods (meat, eggs, fish and dairy products), and sufficient energy the increased protein needs induced by a regular exercise program can be met in one's diet.

http://www.ncbi.nlm.nih.gov/pubmed/12380246

What are the dietary protein requirements of physically active individuals? New evidence on the effects of exercise on protein utilization during post-exercise recovery.

Exercise and physical activity increase energy expenditure up to 10-fold. This brief review will focus on the effect of exercise on protein requirements. Evidence has accumulated that amino acids are oxidized as substrates during prolonged submaximal exercise. In addition, studies have determined that both endurance and resistance training exercise increase skeletal muscle protein synthesis and breakdown in the post-exercise recovery period. Studies using nitrogen balance have further confirmed that protein requirements for individuals engaged in regular exercise are increased. The current recommended intakes of protein for strength and endurance athletes are 1.6 to 1.7 g/kg and 1.2 to 1.4 g/kg per day, respectively. Presently, most athletes consume an adequate amount of protein in their diet. The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion after exercise. New evidence suggests that individuals engaging in strenuous activity consume a meal rich in amino acids and carbohydrate soon after the exercise bout or training session.

http://www.ncbi.nlm.nih.gov/pubmed/1895363

Effect of exercise on protein requirements.

The effect(s) of exercise on dietary protein requirements has (have) been a controversial topic for many years. Although most expert committees on nutrition have not provided an additional allowance of protein for active individuals, a considerable amount of experimental evidence has accumulated during the past 15 years which indicates that regular exercise does in fact increase protein needs. Part of the confusion is due to methodological difficulties and inadequate control of several interacting factors including: diet composition, total energy intake, exercise intensity, duration and training, ambient temperature, gender, and perhaps even age. Although definitive dietary recommendations for various athletic groups must await future study, the weight of current evidence suggests that strength or speed athletes should consume about 1.2-1.7 g protein/kg body weight.d-1 (approximately 100-212% of current recommendations) and endurance athletes about 1.2-1.4 g/kg.d-1 (approximately 100-175% of current recommendations). These quantities of protein can be obtained from a diet which consists of 12-15% energy from protein, unless total energy intake is insufficient. There is no evidence that protein intakes in this range will cause any adverse effects. Future studies with large sample sizes, adequate controls, and performance as well as physiological/biochemical measures are necessary to fine tune these recommendations.
Note: "Sedentary protein requirements" are approximately .8 g/kg

http://sportsci.org/jour/9901/rbk.html

From Protein, of Findings,
A considerable amount of research has evaluated dietary protein needs of athletes. Although there is some debate, most studies indicate that in order to maintain protein balance during intense resistance and/or endurance training, athletes should ingest approximately 1.3 to 1.8 g protein per kg body mass per day (Butterfield, 1991; Lemon, 1998; Kreider et al., 1993; Kreider, 1999). Athletes training at high-altitude may need as much as 2.2 g protein per kg per day in order to maintain protein balance (Butterfield, 1991). This protein intake is about 1.5 to 2 times the recommended dietary allowance (RDA) for the normal adult. In most instances an iso-energetic diet can provide the required protein, but athletes who maintain hypo-energetic diets, do not ingest enough quality protein in their diet, and/or train at altitude may be susceptible to protein malnutrition (Kreider, 1999). In theory, this state could slow tissue growth and/or recovery from training. On the other hand, ingesting more protein than necessary to maintain protein balance during training (e.g., > 1.8 g/kg/d) does not promote greater gains in strength or fat-free mass (Lemon et al., 1992; Tarnopolsky et al., 1992). These findings indicate that athletes typically do not need to supplement their normal diets with protein, provided they ingest enough quality protein to maintain protein balance.
Regarding recommendations of over 1g/lb...

http://www.ncbi.nlm.nih.gov/pubmed/14971434

Protein and amino acids for athletes.

The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein (2-3 g x kg(-1) BW x day(-1), where BW = body weight) is necessary. Current literature suggests that it may be too simplistic to rely on recommendations of a particular amount of protein per day. Acute studies suggest that for any given amount of protein, the metabolic response is dependent on other factors, including the timing of ingestion in relation to exercise and/or other nutrients, the composition of ingested amino acids and the type of protein.

http://www.jissn.com/content/4/1/8

From Protein Intake Recommendations
Controversy has existed over the safety and effectiveness of protein intake above that currently recommended. Currently, the RDA for protein in healthy adults is 0.8 g/kg body weight per day [1]. The purpose of this recommendation was to account for individual differences in protein metabolism, variations in the biological value of protein, and nitrogen losses in the urine and feces. Many factors need to be considered when determining an optimal amount of dietary protein for exercising individuals. These factors include protein quality, energy intake, carbohydrate intake, mode and intensity of exercise, and the timing of the protein intake [2].The current recommended level of protein intake (0.8 g/kg/day) is estimated to be sufficient to meet the need of nearly all (97.5%) healthy men and women age 19 years and older. This amount of protein intake may be appropriate for non-exercising individuals, but it is likely not sufficient to offset the oxidation of protein/amino acids during exercise (approximately 1 - 5% of the total energy cost of exercise) nor is it sufficient to provide substrate for lean tissue accretion or for the repair of exercise induced muscle damage [3,4].
In summary, it is the position of the International Society of Sport Nutrition that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day. Individuals engaging in endurance exercise should ingest levels at the lower end of this range, individuals engaging in intermittent activities should ingest levels in the middle of this range, and those engaging in strength/power exercise should ingest levels at the upper end of this range.
Several more abstracts.

http://www.ncbi.nlm.nih.gov/pubmed/8700446

Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?

Lemon PW.

Kent State University, USA.

For most of the 20th century, scientists have believed that protein needs are not altered by physical exercise. In contrast, athletes are typically convinced that additional dietary protein can significantly enhance exercise performance. Until recently, the opinion of the athletes has been largely unsubstantiated in the scientific literature. However, since the 1970s, an increasing number of studies have appeared that indicate dietary protein needs are elevated in individuals who are regularly physically active. Together, these data suggest that the RDA for those who engage in regular endurance exercise should be about 1.2-1.4 g protein/kg body mass/d (150-175% of the current RDA) and 1.7-1.8 g protein/kg body mass/d (212-225% of the current RDA) for strength exercisers. Fortunately, the typical North American diet contains protein near these quantities, so most individuals who decide to begin an exercise program will obtain sufficient protein as long as their diet is mixed and they are careful to consume adequate energy. Populations at greatest risk for consuming insufficient protein include any group that restricts energy intake (those on diets) or high quality protein sources (vegetarians) as well as any group that has a requirement higher than normal due to another existing condition (growing individuals). Future studies should focus on these groups. Moreover, few exercise performance measures have been made, so any negative effect of insufficient dietary protein on athletic success needs to be determined. Supplementation of several individual amino acids may be beneficial for physically active individuals, but considerable potential risk is also present. Intake of large quantities of individual amino acids is not recommended until much more information is available.

http://www.ncbi.nlm.nih.gov/pubmed/9841962

Effects of exercise on dietary protein requirements.

Lemon PW.

Faculties of Health Sciences and Medicine, 3M Centre, The University of Western Ontario, London, ON, Canada N6A 3K7.

This paper reviews the factors (exercise intensity, carbohydrate availability, exercise type, energy balance, gender, exercise training, age, and timing of nutrient intake or subsequent exercise sessions) thought to influence protein need. Although there remains some debate, recent evidence suggests that dietary protein need increases with rigorous physical exercise. Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA). Future longitudinal studies are needed to confirm these recommendations and asses whether these protein intakes can enhance exercise performance. Despite the frequently expressed concern about adverse effects of high protein intake, there is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals.
These studies are not intended to be the final authority on the matter, but the results are interesting nonetheless.

To note, I currently don't have access to the full texts. Thus, I was not able to review the methodology, results, etc. before posting.

http://www.ncbi.nlm.nih.gov/pubmed/1474076

Evaluation of protein requirements for trained strength athletes.

Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.

Department of Pediatrics, McMaster University, Hamilton, Ontario, Canada.

Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.

http://www.ncbi.nlm.nih.gov/pubmed/1400008

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.

Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA.

School of Biomedical Sciences, Kent State University, Ohio 44242.

This randomized double-blind cross-over study assessed protein (PRO) requirements during the early stages of intensive bodybuilding training and determined whether supplemental PRO intake (PROIN) enhanced muscle mass/strength gains. Twelve men [22.4 +/- 2.4 (SD) yr] received an isoenergetic PRO (total PROIN 2.62 g.kg-1.day-1) or carbohydrate (CHO; total PROIN 1.35 g.kg-1.day-1) supplement for 1 mo each during intensive (1.5 h/day, 6 days/wk) weight training. On the basis of 3-day nitrogen balance (NBAL) measurements after 3.5 wk on each treatment (8.9 +/- 4.2 and -3.4 +/- 1.9 g N/day, respectively), the PROIN necessary for zero NBAL (requirement) was 1.4-1.5 g.kg-1.day-1. The recommended intake (requirement + 2 SD) was 1.6-1.7 g.kg-1.day-1. However, strength (voluntary and electrically evoked) and muscle mass [density, creatinine excretion, muscle area (computer axial tomography scan), and biceps N content] gains were not different between diet treatments. These data indicate that, during the early stages of intensive bodybuilding training, PRO needs are approximately 100% greater than current recommendations but that PROIN increases from 1.35 to 2.62 g.kg-1.day-1 do not enhance muscle mass/strength gains, at least during the 1st mo of training. Whether differential gains would occur with longer training remains to be determined.

Фух.. Из прочитанного, делаем вывод, что 1 грамм протеина на 1 килограм веса является достаточным для среднестатистического человека. Для занимающихся со штангой достаточным является 1,5 грамм белка на 1 килограмм веса.
Мопед не мой, я просто разместил объву...

To: RawIron
Точно подмечено)))))

Тоже такое заметил

По своим расчетам съедаю около 1,5-2г белка в день на 1кг своего дрыщавого, но живого веса. В основном не виду никаких точных расчетов по соотношению БЖУ, т.к. считаю это бесполезным дрочевом, но стараюсь питаться плотненько и по самочувствию, придерживаясь формулы 40/20/40 (без фанатизма). Из добавок ем протеин, гейнер и пробовал креатин (не вставил пока). Пока все показатели идут в гору, пусть и медленно, но верно. Самочувствие - бодрячком. Жена довольна заметными улучшениями, а я в двойне.. Положительные отзывы от близких не плохо мотивируют.
В общем, считаю, что нужно прислушиваться к потребностям своего организма больше, чем к этикеткам на банках со спортпитом. А мнения других людей, особенно опытных, не принимать, как оно есть, а хорошенько анализировать и делать выводы. Ну и конечно экспериментировать. Как то так..

Вот что я нагуглил

Dietary protein for athletes: from requirement to metabolic advantage
Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders
Protein requirements and supplementation in strength sports
Protein requirements and recommendations for athletes: relevance of ivory tower arguments for practical recommendations

Layne Norton:
http://www.jissn.com/content/3/1/7
http://www.ncbi.nlm.nih.gov/pubmed/11023001

http://www.ncbi.nlm.nih.gov/pubmed/12380246

http://www.ncbi.nlm.nih.gov/pubmed/1895363
http://sportsci.org/jour/9901/rbk.html
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.jissn.com/content/4/1/8
http://www.ncbi.nlm.nih.gov/pubmed/8700446

http://www.ncbi.nlm.nih.gov/pubmed/9841962
http://www.ncbi.nlm.nih.gov/pubmed/1474076
http://www.ncbi.nlm.nih.gov/pubmed/1400008
Фух.. Из прочитанного, делаем вывод, что 1 грамм протеина на 1 килограм веса является достаточным для среднестатистического человека. Для занимающихся со штангой достаточным является 1,5 грамм белка на 1 килограмм веса.
Мопед не мой, я просто разместил объву...

Спасибо ШИКАРНО

что то столько писанины про нормальный рост на 1.2-1.5 гр белка на кг, хотя бы одно фото увидеть этих монстров массы!)
думаю тут во многом от целей зависит!
на фите я думаю засмеяли бы просто пишущих про рост на 1.2-1.5 гр белка)

По опросу качки начинают появляться с 1,5-2 гр на кг веса
Я думаю кол-во белка на кг веса с ростом массы общим возрастет. Т.е. для одного ур-ня 1,2 на кг достаточно, для другого 1,5, выше уже будет 2 гр. Логично т.к. увеличение веса тела происходит в основном засчет мяса. Но надо быть объективным, если опред кол-во белка дает рост - значит оно достаточно.
Я уже прводил пример в одном из постов выше своего товарища и его доз белка. Выглядел он вполне как бодибилдер. Даже более чем.

joke, тему Яна Салакса почитай там.

joke, тему Яна Салакса почитай там.

ок, но мне кажется зачастую такие случаи это исключения из правил, нежели правила!

Возможно потому что другие живут по правилам.

ок, но мне кажется зачастую такие случаи это исключения из правил, нежели правила!

А мне так кажется, что зачастую просто люди жрут по принципу чем больше тем лучше. Съем ка я на всякий случай еще грамм сто белка для подстраховки. Для кого-то это даже и не составляет труда и может нравится. А для кого-то реально необходимо есть его много.

Но ИМХО правильно Вася сказал

если опред кол-во белка дает рост - значит оно достаточно.

joke, многие углей недобирают просто, отсюда и нет роста. Это в случае, если с тренингом порядок. Я зимой грамм 600 наверно есть буду А по белку за пределы 160 г выходить смысла не вижу. Мож када килограмм 110-112 буду весить.

joke, многие углей недобирают просто, отсюда и нет роста. Это в случае, если с тренингом порядок. Я зимой грамм 600 наверно есть буду А по белку за пределы 160 г выходить смысла не вижу. Мож када килограмм 110-112 буду весить.

хз, мне углей 420-450 на кг тела хватает и белка 320 для роста

joke, я не по наслышке знаю о 320 граммах. Пердел постоянно, гадил часто и денег уходило на жратву много. Говорил уже об этом вроде))

joke, я не по наслышке знаю о 320 граммах. Пердел постоянно, гадил часто и денег уходило на жратву много. Говорил уже об этом вроде))

у меня проблем с пердежом нет абсолютно)
в общем все индивидуально)
для меня проще так есть, чем добавить углей до 500-600, столько бурого риса(гречки) я не осилю)

Изменено: joke, 05.10.2011 - 17:14 PM

допустим, необходимые уровень потребления ккал в день у 75-80кг человека - 2500-3000.

белка - 1.5-2г. = 75-80 х1.5-2 = 150-160 максимум = 600-750 ккал
около 2300 ккал остается на жиры и углеводы
пусть 60г жиров будет, это равняется 540ккал

то есть на угли остается около 1800 ккал - это 450г углей жрать что ли при весе в 80кг?

Рос всегда, не потребляя более 150 гр. белка. Максимум было 110кг. Естественно, пресса не было. Однако ещё большее кол-во белка тут бы не помогло. Углеводы никогда не превышали 250-300гр., так что снизить углеводы и повысить кол-во белка тоже нелогично.
В общем, никогда я белковой едой особо не обжирался. Ем её поболее, чем не занимающиеся люди, но не усердствую.

Я понимаю eXploit -а, у него своя правда. Но на мой взгляд, тут надо учитывать, что на курсе все процессы в организме подстёгиваются, в том числе и белковый обмен, от того, возможно, и наблюдается повышенный аппетит и как следствие отсутствие дискомфорта на 400 граммах белка.