I think you wonder how much protein intake you need to sustain your physical activity, to maintain the current weight, or how much more protein is required to gain muscle mass as a calisthenics practitioner.
But first, let me start by telling you that you don’t need to ever count your protein intake because you can easily estimate and even that is often unnecessary as it is effortless to reach the optimum level of protein intake required for a day.
I never count my protein intake, and in fact, every time I am curious and estimate it, I discover I consume a sufficient amount. So why supplementing it, especially with powders when it’s so easy to get enough of it directly from food? I’m sorry, but marketing ads and fitness influencers have lied to you. The meals you prepare at home or have in the restaurants is more than enough to build not a beautiful body but a Greek God physique instead, all-natural.
The only negative and demoralizing aspect is that it comes with baby steps. Still, once you get closer and closer, that body is sustainable in the long run for a lifetime if you’re smart. You’ll enjoy your vacation, time off, and everything because you don’t have to worry about protein intake, powders, or hitting the macros. At the same time, you will see these desperate idiots sitting next to you at the table, finding ways to take their protein intake while you chill and relax. That’s so unnatural and abnormal behavior. I never liked these guys, and that’s why I’m all about doing things slowly, steadily but surely and behaving smart and rational.
Now, in your effort to gain pure muscle mass with calisthenics, proteins do play a crucial role as it does from everyone else. It is true, but above protein consumption is your total calorie intake, mostly coming from carbs. That’s the number one fuel that your body prefers!
Fats also contribute a lot; they are the ones to give the highest number of calories from all the macronutrients, but you can also increase your body fat ratios easily with too much fat and carbs together. So keep fats to a lower level if the carbs are in high supply.
It’s a lot easier to gain size and build new muscle tissue by eating more carbs. You will also enjoy this a lot. Proteins also provide calories and actually in the same amount as carbs, so add that to your total calorie intake if you want to estimate accurately.
You only need slightly more protein than 0.8 grams per kilo, as an adult, of course. However, if you increase the ratios and don’t train the muscles hard, then all the calorie surplus, if not eliminated and burnt, can be stored as body fat. The organism has this ability to convert protein into stored fat. Therefore, training the muscles regularly ensures this hypertrophy process.
By how much should you increase your protein input? Well, estimate your protein and macro intake for about a week, to have a clear idea where you stand. As it becomes a routine and you keep repeating and recycling the same meals, you’ll already know how much you get by sizing it with your eyes. Do all this after you know precisely the minimum amount of protein required per day according to your current mass. Then you know how much more you need.
If I were you, I’d double it perhaps or near to that, considering the other macros too. Any more than that, I firmly believe it’s unnecessary. You will deposit it as fat, or you’ll eliminate it on the back door, sort of saying, but if your metabolism is very effective.
More accurately than this, I recommend slightly more than 1 gram of protein for each kilogram you have. Start from here and adjust as you go through. I honestly like to train more and include perhaps even more cardio just to make sure I can eat how much I love to, than counting calories and following a strict diet. I’m against ketogenic diets and any other diet that doesn’t sustain your needs or messes up your lifestyle entirely. A diet has to suit you like a glove on your hand.
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