Jon415's Journal, 27 Sep 24

Amatuer lifter here. When cutting, how much protein do you eat? I try to eat 1g per pound of body weight. Could I get away with less protein and still maintain the muscle from my bulk? 

As a general rule, I will always aim for about 1g of protein / lb of bodyweight. It’s probably more important during a cut than a bulk to hit at least that, maybe even 1.1. As long as you’re not losing weight too fast, I wouldn’t worry too much about losing muscle if you are hitting 1g - 1.1g / lb. 

You can probably get away with decreasing protein during a bulk but I wouldn’t decrease it during a cut. 

Interesting. Thanks for the advice! I'm doing a cut right now so I will keep my protein at 1g per pound. 

Have you run your protein higher than 1.1 for a prolonged period, if so did you see any drawbacks? I just finished a cut and I’m working my calories back up to start a slow bulk. I’m ~160 right now and keeping my protein around 200-220 a day. I’ve just been feeling bloated since increasing my calorie intake. Curious if it might be too protein heavy. 

I used to eat about the same, maybe 180g. The bloat is probably from the increase in calories. Protein also takes more energy to digest so maybe a combination of the two. If my protein and fat requirements are met, I’ll fill out the rest of my calories with carbs. Carbs work better as an energy source than protein. But not much of a drawback other than at the margins 🤏 

Daaaaaaaang! You look amazing! Great job! 

StormsGirl! Thank you! 

I tend to keep my macros the same whether I am bulking or cutting - 1g per pound protein, 0.4g per pound fat, and rest are carbs. I just increase or decrease calories to be in a surplus or deficit. I am seeing results but it is slower than I would like...probably because I'm pushing 50 and everything gets slower when you get old. 

That is some amazing achievement! Please tell us exactly how you did that. Congratulations :)  

Bandrai....I cant speak for Jon but for me discipline + consistency = results. 

So fit! Fantastic! You must feel great, what an achievement. Congratulations! 

Thanks, Bandrai. I have been lifting weights six days a week for about 14 years. I try to stay in an 8-15 rep range, depending on the exercise; nothing too heavy but always shooting for max effort. 

Thank you, Jeannie! “Tired” is the best way I can describe how I’ve been feeling lately 😅. Got less than a few weeks left on this cut. Can’t quit now 😬 

Draven, you hit the nail on the head. 

you look amazing! good work! 

Thank you, sandyeg! 🙏 

😱