I know it is going to sound like Bro Science, which isn’t always bad, but you need to eat 1 - 1.5 grams of protein per your ‘desired body weight’. That 120 grams of protein that was originally calculated isn’t going to cut it if you are trying to put on muscle and reach your goals.[/quote]
Slightly off topic, but I can’t stop wondering whether people giving out those recommendations have ever tried if .075 grams would also work. It’s pretty obvious that there is no such thing as too much protein for hypertrophy since it’s just extra calories, but all the people saying “you NEED 1/1.5/2/2.5/3g per pound”… You should google “Borge Fagerli - the final word on protein”. Seriously.[/quote]
The Borge Fagerli article is a nice read, but it’s not like he suddenly recommended a hippie vegan low-protein diet.
"25-40g of whole food protein per meal x 3-4 meals per day. The final meal of the day could have a higher protein intake of 30-60g with the inclusion of a â??slowâ?? protein source such as eggs or casein.
Add in some (optional) pre-workout whey(15-25g) or BCAAs (4-8g).
Post-workout, have a whey+casein blend, 20-30g worth. If youâ??re having a whole food meal within an hour, thatâ??s perfectly fine and you could just have a small amount of whey and some fruits when leaving the gym, then cook and eat when you get home. Or have your girlfriend/boyfriend do it for you, gotta recover those arms, obviously. The 3-4 meal recommendation includes this post-workout protein feeding (either whey+casein or whey with a whole food meal within an hour), but 5 meals is also feasible if you have particularly long days."
Really, that’s still going to come close to 1 g/pound. Maybe it’s a bit under. I think 1 g/lb is a fine target for most people, even if a little less is still going to work, because 1) it’s a nice easy round number to shoot for and 2) it leaves that room for error if a noob tends to undershoot a little.
Also, in general, gaining mass requires not just protein but total calories, and if a noob is going to eat less protein, they have to add more of something if they are trying to gain mass. So it’s possible that some folks recommend the nice round 1 g/lb as part of a comprehensive “Make sure the dude is eating enough overall” plan.
Finally, I haven’t seen many people truly saying “you NEED 3 g per pound” anywhere.