I go for up to 1 gram of protein per pound of total bodyweight. That's on the high side because I lift heavy and am otherwise very active, and I'm already quite lean.
.5 gram per pound of LEAN bodymass is minimum, and .7-.8 gram per pound of LEAN bodymass is pretty typical for moderately active people.
See Mark's post here: http://www.marksdailyapple.com/defin...l-eating-plan/
Last edited by BarbeyGirl; 11-27-2010 at 10:02 AM.
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I also shoot for 1 gram / lb total body weight, and I'm also trying to build mass and not lose weight. I don't think the PB recommendations are much if any different from what's already out there in the strength community. Get a good protein source, and plenty of it, at least two meals a day and you'll be fine. To really build, make that three protein-rich meals per day and maybe some whey powder.
Wow, and I thought I was getting in some serious protein! Don't think I'm at that amount though - bring on the tuna!
I find gains in muscle muuuuuch better at 1.25g/lbs LBM. Which means (for me) 220 g give or take 20g. Maintaining at 150g is not a problem.