Average protein intake is 1g per POUND of body weight. In caloric surplus, its 0.8g per lbs n in deficit sligh higher 1.2g. some even recommend 1.5 to 2g per lbs. Protein in solid food makes u fuller longer too.

Speaking of protein requirement per day, I've read some conflicting opinion about the protein needed to bulk without gaining too much weight.
Some recommended the diet to be more on protein, some said take the protein amount in accordance to your body weight, fat at 30% and the rest goes to carbs.
Anyone can shed some light for this confused newbie?

This post has been edited by RyoKenzaki: Oct 24 2016, 08:48 PM

Experiment. Some react better with high protein, some can't see day light without carbs. Some can't live without fats in the system. So go play around with the mix and match for 2 weeks for each concoction to see which one you like the most.

Usually, when weighing your food, do you guys measure it raw or cooked?
I did some reading and most people did it raw, if I were to make meal preps do I just divide the portion evenly after cooking them and get the calories number for each meal by dividing the total raw weight into the amount of portion I am making?

Raw..like 200g raw chicken like that.. yes to your last question.

Cooked.
All my food is weighed cooked.

Cooked is always better cause don't have water weight.

Ah fk me, just finish this week's meal prep weighting the raw ingredient

Just Google the calorie count for raw stuffs and based it on that. Cooked ingredients are harder to track.

I have another question, let say I've been monitoring my calories intakes for a couple of weeks without going to the gym and I've found the perfect weight increment (0.25-0.5pound per week) calories intake, do I increase more calories intake if I were to start doing resistant training? If yes, how much calories should I add on top of that?

Trial and error. Be consistent in yr workout say make it a point mon, wed n fri with a couple of cardio session in between. Monitor again, too fast then reduce, nothing moving on the scale, u got yr maintenance calorie

Use the calculator again for suggested number and monitor for 2 weeks. Everyone's number is different even they have some body composition, because everyone is born different so you just need to find yours. I usually add 200kcal and monitor, if nothing happen, i slowly add 100 week by week, until I plateaued with my appetite / wallet.

A quick question, when u use hip drive doing squats, does it look deliberately done and resembles the hip thrust when u, ehem, u know, sexy time?

When someone say for example that they can squat 2 plates, do they mean 1 plate or 2 plates each side?

In general, it should refer to 2 plates per side. Yet, there are people who don't abide with general. Maybe you should ask that someone if it matters.

2 plates per side means 100kg

Thanks, appreciated.

So thrusting hip forward is not really hip drive.


By the way, I fcked up my hip from squat and went to "traditional chinese physio/ masseur" (roughly translated). According to him, we risk injuring the hip if we lift with our toes pointing out hence "opening up" our hip, therefore it's better to try to keep the toes forward. I tried but it's not the most comfortable stance. Anyone could point out something, especially in relevance to hip injury?

Note: I think I fcked up because I moved too fast up from the hole in an uncontrolled manner.

Bro, not possible to low bar squat properly with toes forward lah. Not biologically possible lah.

Toes slightly pointing outwards, think left leg abt 11oclock n right about 1 oclock. Toes pointing striaght at 12 u will definitely feel ur knees caving in when u move up