I weigh 195 lbs, I like about 4 scoops a day/30 grams per scoop.
103.9KVIEWS
14REPLIES
7APPRECIATES
10ACTIVE PEOPLE
09-29-2025LAST POST
I weigh 195 lbs, I like about 4 scoops a day/30 grams per scoop.
For maintenance I make sure to get 1g/lb of body weight, so for me 250g/day.
For growth, carbs are 2g/lb and protein 1.5g/lb.
If you have access to a legit body comp scale, it’s a really nice tool to gauge your fat/lean mass for different protein/carb intake ratios if you’re trying something new.
Some days all 8 meals consisted of protein shakes w my choice of complex carbs tossed in the blender,other days I'd get my 4000cals from basic whole foods,and others days it'd be a combination.
Worked great for me,YMMV
Less bloat for me and tastes pretty good.
Beurer BF70 Body Analysis Scale
Instoyque wroteChicken, fish, eggs, and beans are my go-to. They're packed with protein and give you a good mix of other nutrients. They're usually a bit easier on the stomach than some protein powders.
vreihen16 wroteNo.
jp_haus wroteWhat's your weekly routine/split?Yeah, I generally shoot for 1g/lb of body weight and that seems to work well for me. I've gone from a 132lb kid in college to a slim 181lbs now. Lifting 5-6 days/week for the last 7-8 years
I agree with others in this thread, 1g per pound of body weight. Along with lean proteins, I supplement with Simple Truth whey. Easy on my stomach.
Chihuahua wroteI may get hate for it but like I said, it's what has worked for me. I pretty much have stayed consistent with the "bro split".What's your weekly routine/split?
I agree with others in this thread, 1g per pound of body weight. Along with lean proteins, I supplement with Simple Truth whey. Easy on my stomach.
Back/Chest/Arms/Legs/Shoulders in rotation. So I don't really always have a certain muscle group on the same day every week since I shoot for 6 days but I do try to maintain the same order. Giving myself a couple of days before hitting shoulders after chest for example allows them to recover from any work they received on a hard chest day.
I also choose something to tag onto the end of each one of these "main" lifts. So I may hit the bike for 20 mins after a chest day, abs after doing arms, and so on. Just kind of whatever I'm feeling up for that day.
I don't like to overwork myself though so I aim to have my actual lift be 45mins - 1 hr then a final 15-20 mins that is essentially a cool down where I'm biking, working abs, or some other auxiliary group
I knew guys that were competing that went to 2g-2.5g per lb but they were also on Winstrol, T400 or other gear and they're regretting that now in their 50's.
jp_haus wroteThis works best for me as well. On rest days ill do burpees, devil presses, pullups mike trysons because I suck at restingI may get hate for it but like I said, it's what has worked for me. I pretty much have stayed consistent with the "bro split".
Back/Chest/Arms/Legs/Shoulders in rotation. So I don't really always have a certain muscle group on the same day every week since I shoot for 6 days but I do try to maintain the same order. Giving myself a couple of days before hitting shoulders after chest for example allows them to recover from any work they received on a hard chest day.
I also choose something to tag onto the end of each one of these "main" lifts. So I may hit the bike for 20 mins after a chest day, abs after doing arms, and so on. Just kind of whatever I'm feeling up for that day.
I don't like to overwork myself though so I aim to have my actual lift be 45mins - 1 hr then a final 15-20 mins that is essentially a cool down where I'm biking, working abs, or some other auxiliary group
