What *is* my protein goal, anyways? Help!

ElJefeChief

So, I had a recent cookie binge yesterday. Not a big deal, since my last significant binge (which was deliberate in the previous case - celebrating a friend's retirement) was months ago. However, I'd like to avoid those.

I'm a daily exerciser - I run, bike, and walk for exercise, averaging probably an hour a day or more of activity. Stats are 190 as of this morning, six-foot-two, male, age 42, BMI just under 24-ish typically.

I think my cookie binge was fueled in a big way by sleep deficit. I only got five hours the previous night, and had been pushing it much too hard. But I also think it may have been me being a bit low on protein.

Looking back over the last 9 weeks, my daily average of protein intake looks like this:

124
119
106
110
114
90
127
131
105

That gives me an overall daily average protein intake of about 114 grams per day.

According to this website: http://lowcarbdiets.about.com/od/nutrition/fl/How-to-Calculate-How-Much-Protein-You-Need.htm the "athletes minimum" protein for someone of my weight is 138 grams per day. I don't know if I qualify as an "athlete" - but I typically get well over 10K steps per day and I'm due to complete yet another 10K in June (which I can already complete comfortably in under 50 minutes), looking to do a half-marathon by the end of the year.

My diary should be open, so feel free to look, and give me suggestions or thoughts. Appreciated!

LazSommer

Some say around gram per lb, or lb of lean muscle, or lb of hair... you will get varied answers. Your diary is a mess, though. You really put in the exercise calories, but you're hurting yourself in the long run as your binges are suggesting.

You really like pancakes and cookies, I guess? Try eggs?

DaddieCat

.8 to 1.0 grams per pound of lean mass is the most commonly given advice, although there have been some studies to show that significantly higher amounts might be beneficial... but at my weight, that puts me at about 220 grams a day and to fit more than that wouldn't leave me very many calories for other macros.

ElJefeChief

LazSommer wrote: »

Some say around gram per lb, or lb of lean muscle, or lb of hair... you will get varied answers. Your diary is a mess, though. You really put in the exercise calories, but you're hurting yourself in the long run as your binges are suggesting.

You really like pancakes and cookies, I guess? Try eggs?

Am I getting enough protein, though?

Yeah, I eat a lot of sugary carby stuff. I tend to think if I stay within calorie goals most of the time that's ok, but I don't want to be chronically protein (or other macro) deficient. I eat tons of vegetables.

LazSommer

DrEnalg wrote: »

LazSommer wrote: »

Some say around gram per lb, or lb of lean muscle, or lb of hair... you will get varied answers. Your diary is a mess, though. You really put in the exercise calories, but you're hurting yourself in the long run as your binges are suggesting.

You really like pancakes and cookies, I guess? Try eggs?

Am I getting enough protein, though?

Yes, I like cookies. Will be cutting down on those over the next few weeks anyways as I'm joining my office "fitness challenge" and that's got a pretty strict definition of "healthy eating."

My pancakes and waffles are made typically with Carbquik, egg whites, and use no-calorie syrup.

I have had two binges I can count over the last year. So, not sure what you mean ("mess")?

It means you're clearly worried about your macros but you eat things like carbquik, which why???? Why love cookies and then go low carb for pancakes? Your diary is conflicting. You can eat whatever you want and lose weight, but you're asking about grams of protein, eating cookies, and then using carbquik and egg whites. You need to evaluate your end goal here.

The binges are only significant because in 2/2 posts I've seen you start, it's referenced them.

not_a_runner

As mentioned, looks like you eat plenty of carbs! You could stand to have more protein and fats, this should help keep you full and avoid binging.
If you want to get more macro specific, you could consider looking into something such as IIFYM (if it fits your macros). There is a calculator on the IIFYM website that may help you get a better idea of what kind of split you want.
Also as mentioned, the 1 gram of protein per pound is also way too much for myself (I have plenty of fat to lose yet). I'm at about .7 grams per pound currently and that seems about right. (5 ft tall female, 183 lbs, 130 protein.)

DaddieCat

TresaAswegan wrote: »

As mentioned, looks like you eat plenty of carbs! You could stand to have more protein and fats, this should help keep you full and avoid binging.
If you want to get more macro specific, you could consider looking into something such as IIFYM (if it fits your macros). There is a calculator on the IIFYM website that may help you get a better idea of what kind of split you want.
Also as mentioned, the 1 gram of protein per pound is also way too much for myself (I have plenty of fat to lose yet). I'm at about .7 grams per pound currently and that seems about right. (5 ft tall female, 183 lbs, 130 protein.)

Note, the 1 gram per lb is of lean mass (or goal weight) not total body weight. That's a common misconception, that I see relatively often.

not_a_runner

BecomingBane wrote: »

TresaAswegan wrote: »

As mentioned, looks like you eat plenty of carbs! You could stand to have more protein and fats, this should help keep you full and avoid binging.
If you want to get more macro specific, you could consider looking into something such as IIFYM (if it fits your macros). There is a calculator on the IIFYM website that may help you get a better idea of what kind of split you want.
Also as mentioned, the 1 gram of protein per pound is also way too much for myself (I have plenty of fat to lose yet). I'm at about .7 grams per pound currently and that seems about right. (5 ft tall female, 183 lbs, 130 protein.)

Note, the 1 gram per lb is of lean mass (or goal weight) not total body weight. That's a common misconception, that I see relatively often.

Oh, well if we're talking lean mass I'm eating well over 1g/pound then. Most people have no idea of lean mass (like myself), so that's probably why it gets misconstrued.
I have been told 1g/pound total body mass many, many times, but it's definitely overkill for someone with a higher bodyfat.

DaddieCat

TresaAswegan wrote: »

BecomingBane wrote: »

TresaAswegan wrote: »

As mentioned, looks like you eat plenty of carbs! You could stand to have more protein and fats, this should help keep you full and avoid binging.
If you want to get more macro specific, you could consider looking into something such as IIFYM (if it fits your macros). There is a calculator on the IIFYM website that may help you get a better idea of what kind of split you want.
Also as mentioned, the 1 gram of protein per pound is also way too much for myself (I have plenty of fat to lose yet). I'm at about .7 grams per pound currently and that seems about right. (5 ft tall female, 183 lbs, 130 protein.)

Note, the 1 gram per lb is of lean mass (or goal weight) not total body weight. That's a common misconception, that I see relatively often.

Oh, well if we're talking lean mass I'm eating well over 1g/pound then. Most people have no idea of lean mass (like myself), so that's probably why it gets misconstrued.
I have been told 1g/pound total body mass many, many times, but it's definitely overkill for someone with a higher bodyfat.

The original 1 gram number is actually based on weight in kilos. So, one gram per kilo of total bodyweight. It's a big difference.

not_a_runner

BecomingBane wrote: »

TresaAswegan wrote: »

BecomingBane wrote: »

TresaAswegan wrote: »

As mentioned, looks like you eat plenty of carbs! You could stand to have more protein and fats, this should help keep you full and avoid binging.
If you want to get more macro specific, you could consider looking into something such as IIFYM (if it fits your macros). There is a calculator on the IIFYM website that may help you get a better idea of what kind of split you want.
Also as mentioned, the 1 gram of protein per pound is also way too much for myself (I have plenty of fat to lose yet). I'm at about .7 grams per pound currently and that seems about right. (5 ft tall female, 183 lbs, 130 protein.)

Note, the 1 gram per lb is of lean mass (or goal weight) not total body weight. That's a common misconception, that I see relatively often.

Oh, well if we're talking lean mass I'm eating well over 1g/pound then. Most people have no idea of lean mass (like myself), so that's probably why it gets misconstrued.
I have been told 1g/pound total body mass many, many times, but it's definitely overkill for someone with a higher bodyfat.

The original 1 gram number is actually based on weight in kilos. So, one gram per kilo of total bodyweight. It's a big difference.

Yes, obviously it's a big difference. Everyone has their own idea as well. My powerlifting coach suggested 100 grams for me, and other women I have talked to who are close to my height/lean mass eat 160+ grams.
1g per kilo would put me at about 83g, 68g at my goal weight, which I feel is much too low.

DaddieCat

I find that lots of coaches don't have the best knowledge of nutrition or base it on old school bro-science. Nothing wrong with that necessarily, but science has come a long way since then.

*ETA there are lots of awesome coaches who know their stuff, too. DIdn't mean to lump everyone into one category.

not_a_runner

BecomingBane wrote: »

I find that lots of coaches don't have the best knowledge of nutrition or base it on old school bro-science. Nothing wrong with that necessarily, but science has come a long way since then.

*ETA there are lots of awesome coaches who know their stuff, too. DIdn't mean to lump everyone into one category.

What is your suggestion then? I would estimate my lean mass to be maybe 115-125. 100g at .8g/lb isn't out of line by that standard.