1

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Is it possible to bulk on lower protein?

Answered on September 12, 2014
Created May 11, 2011 at 11:06 PM

In an attempt to bulk I have been consuming close to 3500 calories a day, with 11% coming from protein, 20% carbs and 69% of my total calories coming from fat. I am currently 5'7 and 133 pounds and I am looking to get to at least 146 pounds. I have been consuming a ton of starch and fat, but have been limiting my protein to 100 grams daily and I was wondering whether that was too low. I have gained 4 pounds in the last months but I don't see a noticeable improvement in muscle.

EDIT: I'd like to add that I consume this much protein because I hear you only need 1.5g/kg to create muscle and any excess could be stressful for the liver. Am I wrong in thinking that? Or should I shoot for 1 gram/lb?

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 12, 2011
at 10:27 AM

Squats are always included because 1 you can do them more the deadlift. 2 they provide a much greater growth hormone response.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 12, 2011
at 03:47 AM

That's a good link.

9f191a9fffd7c300d548135e269e7521

(65)

on May 12, 2011
at 02:24 AM

Milk is highly effective if you can tolerate it. A gallon of whole milk has a lot of calories and is easy to consume. It has protein, carbs, and fat in nice proportions. It has everything needed to build a big, dumb animal. Maybe some oily fish would be good, too.

072fd69647b0e765bb4b11532569f16d

(3717)

on May 12, 2011
at 01:46 AM

More protein is needed for certain. I personally avoid milk, but if you handle dairy well, work some in. GOMAD is stupid, so I'm not saying to go there. Squatting is the most engaging lift of all of the powerlifts. It hits virtually every muscle from head to toe more so than any other muscle. I say eat meat, eggs, starchy carbs and squat and then do other lifts too.

6f2c00fcbf48c69f0ea212239b3e1178

on May 12, 2011
at 01:37 AM

LOL the milk thing is so dumb if you're not trying to destroy your health. But if all you're trying to do is "get big", then sure drink tons of milk and powerlift (no idea why squats are always mentioned instead of just saying "powerlift", which includes squats but also includes deadlifts etc).

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 12, 2011
at 12:00 AM

Thanks I have heard about squatting and drinking a gallon of milk daily, but dairy is off the menu, but squats are still available.

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3 Answers

3
77877f762c40637911396daa19b53094

(78467)

on May 11, 2011
at 11:58 PM

According to most sources, that is low on protein for bulking. I am just alluding to some of the top trainers on that, so I can't defend it.

Depending on what your time frame is, I would say that the easiest way to put on that weight can be summed up in two words:

1) Milk

2) Squats

You could loosen up on the Paleo for a while and get more strict when you get to a weight that you like.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 12, 2011
at 12:00 AM

Thanks I have heard about squatting and drinking a gallon of milk daily, but dairy is off the menu, but squats are still available.

6f2c00fcbf48c69f0ea212239b3e1178

on May 12, 2011
at 01:37 AM

LOL the milk thing is so dumb if you're not trying to destroy your health. But if all you're trying to do is "get big", then sure drink tons of milk and powerlift (no idea why squats are always mentioned instead of just saying "powerlift", which includes squats but also includes deadlifts etc).

072fd69647b0e765bb4b11532569f16d

(3717)

on May 12, 2011
at 01:46 AM

More protein is needed for certain. I personally avoid milk, but if you handle dairy well, work some in. GOMAD is stupid, so I'm not saying to go there. Squatting is the most engaging lift of all of the powerlifts. It hits virtually every muscle from head to toe more so than any other muscle. I say eat meat, eggs, starchy carbs and squat and then do other lifts too.

9f191a9fffd7c300d548135e269e7521

(65)

on May 12, 2011
at 02:24 AM

Milk is highly effective if you can tolerate it. A gallon of whole milk has a lot of calories and is easy to consume. It has protein, carbs, and fat in nice proportions. It has everything needed to build a big, dumb animal. Maybe some oily fish would be good, too.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on May 12, 2011
at 10:27 AM

Squats are always included because 1 you can do them more the deadlift. 2 they provide a much greater growth hormone response.

1
Db4ad76f6f307a6f577e175710049172

on May 12, 2011
at 01:34 AM

You definitely need more protein. In the bodybuilding circles, it's common to eat at minimum one gram per pound of body weight. Some people calculate that on lean mass (fat weight not considered), others don't.

Seeing that dairy is off the menu, try to mimic what it does. First, it provides fat, protein and carbs, all of which help you build mass. Another thing is the insulinogenic response to milk proteins, which causes your muscles to uptake aminos and glucose, and then building muscle. If you can take whey, then add that to some coconut milk or something, and eat a bit of carbs at the same time. I'm not really sure how you can mimic the insulinogenic response, other than just timing one of your meals to 30min after work out, or sooner.

Focus on getting plenty of protein throughout the day, and maybe focus on eating 50g or so, along with some carbs post work-out.

1
9f191a9fffd7c300d548135e269e7521

on May 12, 2011
at 12:35 AM

A man might have to eat quite a bit more calories than that to build serious muscle. Plus generally, trainers (including Robb Wolf) recommend a gram of protein per pound of body weight. Check out CrossFit football and 70's Big, they are all about getting big and strong. CFFB has great programming. It is tough, but it works. http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition

"How much do I need to eat? 1) More" http://www.70sbig.com/food/

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 12, 2011
at 03:47 AM

That's a good link.

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