+1 for Intermittent Fasting. Works for me and a lot of people I know. Lost 40lbs in 4 months (205 > 165)

High protein (around 1g/lb body weight) and compound lifts certainly helped as well.

Definitely! But the reason it works isn't because you're "fasting" - it's because you're restraining yourself during the 16hours you're not eating.

1g/lb bodyweight? I'd love it if you'd provide sources on that. From what I've read, research concludes that 1-1.5g per kg body-weight is sufficient for 99% of athletes (some would perhaps want 2g per kg, but there's not much to back that up).

After personally speaking to a nutritionist and a nephrologist, I've concluded that as long as you're in relatively good shape "no CKD", 1g/lb isn't going to necessarily hurt you.

I feel as though this rule applies to athletes that require a massive amount of calories per day, and don't want to overdo it with fats.

Yea, of course. Never suggested that it would "hurt" you, but it's not gonna help you either. Saying that "High protein (1g per lb) helps you - isn't even remotely true. Even 2g per kg is overdoing it for most of us (even when referring to lbm).

It’s a popular rational behind the high protein diet for some reason.

The only time I like it is when you’d try to keep your fat ratios low in a high calorie diet. Other than that, 1-1.5g/kg is fine.

In the recent systematic review by schoenfeld, aragon, helms, krieger etc (the whole crew), they concluded 1.6g/kg to optimize gains but also noted that there might be benefit in increasing this to 2.2g/kg.

I'd have absolutely no problem recommending 1g/lb for people doing resistance training and who are in a deficit. Afaik there's not a lot of work with higher protein intakes in resistance trained individuals aiming to maintain / increase FFM while losing weight.

"Might" be beneficial. I don't consider that scientific evidence. Besides, that would likely be in specific/extreme cases. Not the average gym-rat asking for weight-loss advice on a forum.

I'd have no problem with anyone suggesting it, but insinuating that it "works" to an extent that it doesn't is unnecessary. "High protein 1g per lb helped as well"? Based on what? His personal experience? How does he know that he wouldn't achieve the exact same results with a 0.75g per lb body-weight?

In essence, high protein diet? Sure! Higher than what's proven beneficial? .. why?

@bold - are you ok? Never said that.

Lets be real, extreme conditions are not uncommon in the realm of nutrition/training/dieting, and exactly what a lot of 'average guys' end up doing. Some 1000kcal idiotic meal-replacement crash-diet.


Also, you don't think it's possible protein is more important when dieting? If you're aware of any data, please lmk.

1g/lb is also convenient and easy, which is a major factor for your 'average gym rat'.

And we haven't even mentioned satiety.

Wasn't quoting you. Was referring to the guy who said "High protein helped as well".


More important than when bulking? If you follow the 1.5-2g per kg body-weight, you don't need "more" when you're deffing. The only reason people tend to up their protein during cuts is because they're under the impression that over-doing the protein's gonna make sure they don't lose muscle. If you're getting the required amount of protein, you shouldn't need additional amounts because you're in a deficit. If you'd like to prove that you do need additional protein - feel free to do the research or provide evidence.

In other words, say you have an athlete/bodybuilder eating 2g per kg body-weight a day. He decides he wants to cut, and asks for your advice. Would you honestly (and seriously) tell him "You need to up your protein because you're gonna be on a deficit"?

This post was edited by Galera88 on Sep 28 2018 11:57am

Ahem, yes.

Don't give me your BS scenario, set up for your own argument. There's obviously a need to look at every nutrient in comparison with the specific training and goals.

And what a wonderful shift you've done on this page, starting at 1-1.5g/kg to 2g/kg all of a sudden. Don't set me up to be a high-protein kind of guy, because I'm not. You started off by saying "research concludes that 1-1.5g per kg body-weight is sufficient for 99% of athletes" which clearly it is not.

A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Dietary protein for athletes: From requirements to optimum adaptation
https://www.ncbi.nlm.nih.gov/pubmed/22150425


I've seen you use this "feel free to do the research" cop-out before. What exactly do you mean by this?

For a supposed active researcher you're doing a piss-poor job of sharing and increasing knowledge.