I am 66 kg and 168cm tall, male, office worker. Gym bros tell me that I should have 66*2.2=145.2g of protein daily to build muscle OR 1g of protein per pound of body mass which means 66 kg converted to pound is 145.5 pound which is also my protein daily intake in g. 145.2 and 145.5 do not look different from each other, to be honest.
So... gym bros also tell me that chicken breast is best. I do not have a weighing scale. So... my question is

how many chicken breast to eat per day to get my daily protein intake which is 145.2g-145.5g? Tq in advanced.

This post has been edited by BLKH3: Aug 10 2022, 08:24 AM

Go buy a weighing scale for RM30 and cook weight all your food and track your macros calories in myfitnesspal. Its must for bodybuilding else forget it.

145g protein per day shud be good. Pasta/oats also got lots of protein.

100g chicken breast without skin yields about 20-25g protein. You'll need to ingest more than half a kilo to even come close.

There are plenty of other sources of protein. Diversify your options or you'll crash out.

So 145/25= I should eat about 6 chicken breast per day???

This post has been edited by BLKH3: Aug 10 2022, 08:27 AM

Whey protein, eat more eggs, eat chicken breast should be much more enough for a normal gym lover.. no junk food, go work out at least 3 days weekly
U sure you can eat 6 chicken breast ? Gym journey is marathon not 100m sprint

noob also, should take high protein after workout day ... or

take high total protein daily?

Preferably don't want la. But if not, how to get enough protein wor?

More eggs and meat lo but too much chicken breast I really cannot eat it haha. If not enough then consume more scoop of whey protein daily

if you are new to this better start slowly otherwise you will crash very fast. unless you are working in kl and have a good salary, this kind of diet can get very expensive unless you cook 90-100% of the time.

Red meat got high protein. Tender pork soup tea, I ate alot

This post has been edited by SupermanLick: Oct 23 2022, 09:12 AM

I heard prawn is good protein source

If you are in it for the long term, can diversify your protein intake

Mon chicken thigh (more juicy and easier to eat imo)
Tue beef
Wed seafood
Thurs Chicken
Fri Other proteins like salmon

Every morning take 2 half boiled eggs

Protein shake imo once per day is good enough. Dont overwork your kidney since already taking good quality protein thru diet

All advice here is quite useless if OP doesn't measure all his food with weighing scale (and cook all himself) & track everything with MyFitnessPal.

I weekly go for prawn, chicken, beef and egg as source of protein ...

Just weekly, not daily? Aren't you supposed to stuff yourself with protein daily?

You need to take your lean muscle mass into consideration as well.

Just focus getting protein from main source such as whey, meat, milk & egg to at least 100g above. The rest of your food also have protein. That should suffice. No need headache.

He know how much protein to eat.
He malas to weigh all his food and track all calories/protein.

Just like how this entire country is lazy to weigh self cook all their food track calories to lose weight.

Stock up weekly

That is generally not the way to do it.
If anything, it is somewhat misleading.

You need to measure your daily intake.

So if you're starting off, don't try to run but take steps which you can integrate into your life. Suddenly upping your protein intake takes effort and you don't want to fall off that bike in the long run.
You have calculated a daily protein intake level, that is good. Protein from real food is better than supplements. But there is also the volume of real food we can take daily if we are not used to it, plus cost is a big consideration.

What would be good to do is to make increments into your lifestyle that you can keep going. So my recommendation is that while you can increase the protein intake per meal depending on the comfort of your stomach, you may just want to start off supplementing with a scoop of protein powder daily and see how that works for you. You don't have to alter your diet too much and you can measure the effects of increased protein intake and adjust as you go.

Don't go from zero to hundred. Small sustainable steps.

I stopped tracking calories after 3 months. It's not very productive, and that's not how calories work. Our bodies are not thermal generators and it doesn't run on heat.

Take the majority of your "calories" from fat, i.e >50%, cut all carbs if possible, and if you *must* have carbs, limit it to 20 grams a day. The rest of your macro can be protein. When you eat, you eat until you are full. Drink water only when you are thirsty, and avoid eating 3-4 hours prior to sleeping.

One thing about protein and the use is that in order for your body to form a certain protein molecule, it will need the entire set of amino acids. Think of it as spelling a word, if it's missing a letter, then the set of letters is useless, and will be converted to glucose (through gluconeogenesis). So take as many different types of protein as you can, but beef and eggs are typically the most complete and bioavailable sources.

Your advice is HORRIBLE.
Carbs are good, they fuel your day and workouts.

Im an advance lifter and eat 400grams carbs per day
Lot of big bodybuilders eat 600+ grams carbs per day

Protein from plants are still useful even not complete. You can pair with other plants to make them complete.
All meat sources have complete protein, not only beef/eggs.

You think carbs are good because you don't know what happens to carbs in your body, and how your body uses carbs. Proteins are useful only if your body can use them, otherwise, they are converted into glucose or glucagon or anyone one of those variants.

You think this and that macroprotein is good because you're thinking that's how food works, when the proper way to understand nutrition, is to learn how the body works.

Meat sources contain more complete protein, but they don't always have all of it, because your body uses all types of amino acids to make collagen, to make hormones, to make keratin, and so on and so forth. Also, you gotta know not all food have the same bioavailability, but meat and eggs have the highest.

Whey protein has highest bioavailability, followed by eggs, then meat.
Anyway wont make much diff to your muscle gains regardless u get your protein from whey, eggs, chicken or beef or pork or ikan bilis...

As I know all animals/meat have complete protein. Which animal don't have complete protein?

https://en.wikipedia.org/wiki/Protein_quality
Eggs seems to be higher quality more rounded source of protein to me. As I had said in another post, excess protein gets converted into glucose, and that raises insulin, something I don't want. I stay away from protein powder because of the artificial sweeteners.

You haven't answered my question on

Which animal don't have complete protein?



Else you are just stating nonsense by saying the above.

This post has been edited by Armesh: Sep 29 2022, 10:52 PM

I attached a YouTube video. Watch it before you simply start accusing people

You just have to state the animal(s) name. Why make me watch a whole video lol.

You should know which animal(s) don't have complete protein since you claim that.

Hmm... I should have phrased it as "quality protein", rather than complete.

Now my turn. Since you made the claim that carbs are good, can you explain how it is good, and what happens when it enters the body?

This post has been edited by MAGAMan-X: Sep 29 2022, 11:22 PM

Carbs are needed to preform optimally as an athlete.
Optimally fuel your intense workouts.

Minimum of around 130 grams of carbohydrates per day is also needed for your brain function properly

Eliminating a whole macronutrient is not a good idea. Eat in moderation.
Ussualy 20% protein, 20% fat, 60% Carbs.

Replacing your carbs with alot of fats (Keto) will likely cause your cholestrol to spike VERY HIGH, leading to an early heart attack (tis has happened to few people for real).

Keto diets should only be used in special events e.g preparing for photoshoot or bodybuilding competition.

This post has been edited by Armesh: Sep 29 2022, 11:34 PM

Nope. Glycogen is what is needed for intense workouts. Your muscles can only store so much of glycogen, less than a day's worth. When you drink energy drinks, you have to wait 30-60 minutes to even feel the effect. Glycogen can be replenished through conversion of glucose, and through breaking down protein into glucose. The body makes all the glucose it needs, and has ZERO needs for dietary carbs.

Keto might raise cholesterol levels, but it doesn't cause heart attack. Heart attacks are caused by atherosclerosis, a condition that is far more likely to happen on a high carb diet.

Keto diet should be used in ALL conditions, because that is the natural metabolic condition of the human body. ALL humans are born in ketosis.

You didn't answer one of my question, which is what happens when you carbs enter your body. Answer is your body breaks it down with enzymes (typically amilase) into simple sugars, monosaccharides/disaccharides, and is absorbed in your digestive system. This raises your blood sugar which raises your insulin which results in fat conversion and fat storage. Eating 60% carbs is an invitation to early life metabolic disease.

Start slowly TS.. dont have to go from 0-100 in an instant.. slowly increase the protein , for example if you're taking 50g of protein start eating 20 more.. and then weekly by weekly increase it .. 145g of protein for your size is ALOT. is it very easy to underestimate 145g of protein in the form of meat..

i would say dont skip Carb at all RICE, Noodle , bread any simple carb you like is a good energy source for your workout eat more if you can before the workout.. (ofcourse the protein also no need mention la) , post workout meal should be higher in protein and less carb ( yes carb consume them not skip them at all ..but less ofcourse but depend on you ) and try to consume some fat ( good fat mostly la but Malaysia food many saturate 1 try to skip them as much as you can but a little bit wont hurt still good as our body need fat to function as well )

but all those protein dont matter if you dont perform the workout well to stimulate muscle growth ,( yes dont expect you going to gym lifting some weight eating some protein will automatically make you as big as those instagram bodybuilder..most of them are not natty anyway )

ah well finally the recovery.. assume you done all the above , you gotta sleep..make sure you get that good deep sleep as much as you can cause thats when muscle is repair and grow..

with all that said just take my advice as a grain of salt . good luck TS and remember. dont just do this for the sake of doing it and then quit some time later... muscle building is a process.. a long 1..make sure to enjoy it

Maintaining high LDL cholestrol levels consistency is what causes rapid atherosclerosis, regardless of carbs.
High fat keto diet will sky high your cholestrol.
Its shown that in women keeping LDL <80mg/dL or 2.0 mmol/L does not cause plague development.
Low LDL cholestrol is key to having a heart attack free lifetime.

Its crazy you avoid tiny bits of artificial sugar in Whey but eat & promote a Keto diet.
Your advice can cause a fatal heart attack.

Nothing wrong with eating carbs causing Insulin release.
You cannot gain fat simply by eating carbs cause insulin.
You only can gain weight (fat/muscle) with caloric surplus, regardless how much carbs u eat.

Metabolic diseases are caused being overweight (got etc factors, but not cause 60% CARBS).
Eating a moderate/high carb balanced diet with adequate nutrition at TDEE calories while maintaining healthy weight and exercise doesn't cause Metabolic disease.

Please eat a balanced healthy diet composed protein fat and CARBS.

This post has been edited by Armesh: Sep 30 2022, 12:51 AM

Atherosclerosis is NOT caused by high levels of LDL, but high levels of oxidized LDL.


The blood in your whole body has roughly one teaspoon of "sugar", this is a very narrow range. If you eat carbs, your body necessarily produce insulin to force glucose into cells to be convert into glycerol and subsequently into triglycerides, ie fat, because high blood sugar level is toxic. This is simply FACT.

You keep harping on about calories, despite me telling you the human body doesn't run on heat, but you don't know what a calorie is. You don't know how the body handle macronutrients, you don't know what cholesterol is, you don't know how the fat in the body get there in the first place, you don't know what ketosis is.

You're basically just repeating the misguided and outdate and incorrect information perpetrated from Ancel Keys and the US FDA over the last 50 years.



This post has been edited by MAGAMan-X: Sep 30 2022, 01:10 AM

My God we have another believer of calories don't matter and carbs is the enemy

Calories is king

1. Get a scale. Track your body weight.
2. Make sure lean-muscle is growing, not body fat.
3. Adjust your diet as required.

That's the least you could do.