Originally Posted by TheKidInside
for maintenance purposes you CONSUME 1 GRAM PER KILO GRAM of LEAN BODY MASS not a gram per pound...wow this ignorance keeps on spreading in the field...
for recovery you consume 4:4:1 lean body mass: carb : protein ratio. so if you're 175 and lean body mass of 160, you consume 40 grams of carbs and 10 grams of protein. that's it. no stupid nonsense about 30-40 grams of protein. it's not bio-available..this is from experience working with MMA fighters, triathletes, Olympic lifting hopefuls.
Unless your goal is to be a bodybuilder, this is the advice you should follow, plain and simple.
1g of protein per lb of bodyweight is for recovering and gaining mass when you're lifting heavy on a regular basis. I'd wager 99% of people don't need, nor could even use, that much.
Just try and find a lower calorie whey blend and take accordingly. If budget it no concern you could go with an isolate as it tends to be lower in calories but be advised that isolate absorbs faster and is best used for times immediately after training or in the morning perhaps.
If I were you, I'd go for a whey blend and also pick up a bag of BCAA's. Put a serving of the BCAA's in your water or Gatorade G2, or whatever you drink during training. That, combined with moderate use of a whey blend will make sure you don't pack on any extra pounds but will keep you sufficiently recovered.