keseryeser

i am bulking right now. i don't want to gain alot of weight (especially fat). also i don't want to get alot of muscle and fat. i just want to lift heavy weights and stay lean and don't get alot of weight. i want to start the SS (starting strength) program. i know that fruitarians are super lean and they eat about 3000-4000 calories a day. do you think that 80/10/10 diet (but no raw) with very little processed food and with 3600 calories a day works for my goal? i will be eating 90g protein a day and a very low fat (less than 10%) in conclusion, my question is can i do that 80/10/10 diet (not raw) and stay lean? p.s from my experince, there was a week that i eated alot and i gained only 0.5KG. but when i eated alot of junk food, fat and protein i gained alot of weight.

wtf?! The recommended minimum intake for protein is 0.8 grams of protein per kilogram of body-weight. For athletes, the recommendation is a bit higher. Some researchers believe that vegetarian and vegan athletes need higher protein intakes because the quality of protein may be slightly less. I personally don't think this is necessarily true provided your protein sources are diverse (nuts, seeds, legumes, rice, grains, etc). On studies done with Olympic athletes, it was found that a protein intake in excess of 1.4 grams per kilogram of body-weight did not provide further benefits. I am 160 lbs (73 kg), and my daily goal for protein is at least 73 g, representing 1 g per kg. I find it hard to consistently get more than about 75 grams per day since I am not home to cook very often and I don't take any supplements or protein powders, etc. I usually just carry a bag of almonds and a jar of peanut butter around with me, and then I have lentils for dinner. Most of the guys at my gym would say that 75 grams per day is not enough for a heavy lifter, but I am stronger than most of them, so I try not to let it bother me. Too much protein can be stressful for the kidneys anyway. I think Calories and micro-nutrients are of more importance. I consistently get more than 3500 kcal per day, and I usually get at least 100% of the daily value for all of the vitamins and minerals through real food. Sufficient calories and vitamins and minerals is of utmost importance in my opinion. thanks for the answer man p.s i think you Understanding me wrong. I ment that she doesn't allow to eat alot of fruits, not alot of food.

I know that bodybuilders should eat 2 gram protein for each KG. But, I am not sure that is true. I've seen videos of raw vegan bodybuilders that eat very low protein and they have big muscles. tim van orden explained that raw food does have enzymes that they are proteins. I am vegan but i'm not raw. I want to be a raw vegan, but i can't do that now because my parents. but yes, I am eating pretty much fruits and vegetables, but not alot like raw vegans and fruitarians becuase my parents dont allow me to eat alot. so, if I am vegan. how much protein is really needed? from what i've been understanding it's not protein deficiency, Calorie deficiency. is it true?