I have seen protein requirements of anywhere from a low of 0.5g/#+20g (an article in lowcarbezine.com) to a max of 1.5g/#(this forum) based on lean body mass. First I assume lean body mass to be ideal weight less fat. What is a good rule of thumb for someone LC'ing and doing BFL routine?

My ideal is probably about 225# with 12% body fat. That leaves 198# of lean body mass. That body mass yeilds 119g to 297g using the above formulae. I know I am not working out at the same level as a dedicated bodybuilder so 297g does not seem reasonable. On the other hand 119g likely is not enough for doing the BFL exercise routine. Anybody have some tips or references for deciding how much protein is appropriate? Lately I have been eating about 135g to 150g per day - about .75g/# lean body mass.

It really is very confusing. The only thing I can offer you is what I have done, and my experience.
I've done 1 gram per pound, and 1 gram per kilogram.

The 1 gram per kilgram seems to be working better for me. I do tend to go over, but not too much.

What you need to do is experiment with it. Guidelines for LBM may be more sutiable for some than others. It really is a YMMV thing. What you really want to do is eat enough protein to feed your growing muscles.!
good luck!
Peace,
Brenda

Hello there Basalt. I might have some information you might find useful.

The protein requirement of athletes is higher than that of moderately active or sedentary people of course . This increased need is likely to be due to increased amino acid oxidation and perhaps an increase in the rate of muscle protein synthesis to repair any muscle damage induced by prolonged exercise. The protein utilisation during exercise depends on the type, frequency, intensity and duration of exercise, the age, sex, level of training and the environmental conditions under which an exercise is performed.

Different athletes have different nutritional needs. Athletes engaged in endurance exercise require 1.2 to 1.4 g of protein per kg body weight daily as an auxiliary fuel source.

As intense muscular activity increases protein breakdown and protein use as an energy source, protein requirements are higher for body builders and other athletes engaged in strength exercise. The recommended intake increases to 1.6 to 2.0g of protein per kg body weight daily.

Here is a chart from what I gather it's fairly accurate.
Listing the type of training, then the optimal protein.

Type of training
g per kg body wt /day

Endurance athletes
1.2 – 1.4g

Endurance athletes with extreme energy expenditure
1.2 – 1.6g

Strength athletes
1.6 – 1.8g

Body Builders
1.6 – 2.0g



Hope this has been some help.

Jeremy.