1. How much protein do you go by?

I've heard a gram for every lb, or anything from 1.5-2g for every kg. Atm im getting around 110g daily at 71kg / 157lbs

2. How much sleep is optimal?

I sleep 8-9 hours but sometimes I sleep from 6am-1pm so I'm worried that the quality of sleep is somehow lower and therefore affects my gains. I guess it is different for everyone but any study or info would be cool

Studies show that even top level natural bodybuilders achieve negligible increases in sarcoplasmic hypertrophy from anything over 1.7g per kg bodyweight.
Though some experts recommend slightly higher protein during a cut.


For the 2nd Q - the general population only requires 8 hours of sleep to function at optimal capacity. Some people require slightly more, and in rare cases people can get by on 4-6.

High protein in the cut aids in prolonging the 'full' feeling

Lyle Mcdonald recommends it as a safety precaution for the greatest preservation of muscle mass

I literally just did a whole post about this.. check the thread "flexible dieting"

im interested in the answer to sleep though?

IIRC NREM sleep is predominately when physical recovery takes place. Chances are that sleeping from 6am-1pm would hinder your sleep. Regardless, I think you would have more NREM sleep the next night to help compensate. So your gains shouldn't really be affected at all.

very helpful, thanks



checking now

Meh, most people consume way tooo much. Generally 1.5g/kg is plenty. Anything upwards of 2g/kg is fine but is negligible.

Sleep just depends on you individually. Your body will adjust to whatever sleep cycle you live with. You will begin entering stages 3/4 quicker if you're only getting 6 hours. If you stay on the same cycle you'll end up getting roughly the same Stage 3/ REM sleep as someone on 8 hours. Just a lot less of stage1/2

I weigh 230 and go for 300g.. so roughly 1.3g/lb.