1. They have no idea what they are talking about. Protein absorption varies tremendously based on the following: 1. body mass, 2. genetics, 3. digestive enzymes, 4. type of protein and its bioflavability, 5. amino acid breakdown, and so forth. There is no one particular amount that benefits anyone. A good rule of thumb is that 50g of protein per 200 lbs of bodyweight per meal is sufficient.

2. It depends. 1.5 is fine for 99% of people, 1.75-2.0 is for those in the elite class training as professionals.

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Thanks.

that might explain why after doing 5x5 for 2 months, jogging felt hard on my knee.

what do?

Whatever you are comfortable with. I would advise somewhere in the area of 25-50% resistance. Feel it out and you will know what is best.

It seems like you may already be at the stage of weakening the knee joints and/or the surrounding cartilage.

The solution now is to do the following:


1. Take 2-3 weeks off of legs all together.
2. Apply ice to the knees 3-4x per day @ 20 minutes each time
3. Take universal animal flex
4. Take extra omega 3 (around 2-3 g 4 x per day)
5. Stretch lightly, but do NOT overstretch to the point of pain.
6. Wear knee braces when you start back up with legs 2-3 weeks from now
7. Keep squatting to a minimum (1x per week). You can use leg-press as an intermediate workout to reduce knee stress.

is that 1.5x per pound or kg of body weight?

Also is that lean body weight or overall body weight?

1.5g / pound works fine for the general weight lifting population.

It's for overall bodyweight, but it also assumes you are in relatively decent shape...not 400 lbs of body fat with 80 lbs of lean mass lol.

so 5x5 isn't good?

Both, I can't eat any dairy as im allerigic to it. It's different from lactose intolerant though. I can't eat dairy lactose whey casien ect

It is good, but not 5x5 squats 3x per week like you've been doing. You need time to let your body heal before proceeding.