My Personal Challenge for May 2016

pansamanchada

Results of my April Challenge are here:
http://community.myfitnesspal.com/en/discussion/10381894/results-of-my-april-2016-challenge-9-2-lbs-down-and-more#latest

I really need to focus on upping my protein intake.
I hear that one should consume 1 gram of protein per lbs of body weight.
I already know I won't get close to eating 242 grams of protein a day.

For May I'm setting my protein intake to about 0.8 per lbs, carbs and fat will work themselves out.


Here's my protein intake for April vs the goal I'm setting for May. I have a lot of work to do!


It's a tall task. I will almost certainly fail a lot the first few days.
But I need to do it because part of my May Challenge also has to do with Lifting.
I want to start lifting 3 days a week. I have a really great program I was doing before and I have set my weight loss to 1lbs per week vs 2 the previous month.

To recap here's the key parts of my challenge.
1- Eat 197 g of protein a day
2- Lift 3 times a week
3- My weight loss goal is set to 1 lbs for the month.

I'm also extending what was my challenge for April and I'll avoid eating high calorie junk food from a fast food national chain specially not from the drive-thru except for 2 times a month.

Now I need to go research more on how to get that much protein

HomeGym57

Protein 1 gram per lean body mass weight . So if you weigh 240 with 28% body fat your lean body mass weight is roughly around 175 lbs.

pansamanchada

tunin99 wrote: »

Protein 1 gram per lean body mass weight . So if you weigh 240 with 28% body fat your lean body mass weight is roughly around 175 lbs.

Thank you @tunin99 I've heard a calculation based on lean mass as well.

However according to this book:
http://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG
Page 156 it says that the recommended protein intake is based on Body Weight and that it's ok to do 0.8 if I'm over 30% body fat.

Could you direct me to an article that explains the lean mass calculation please?

Orphia

From the World Health Organisation:

"The requirement indicated by the meta-analysis (6) (a median requirement of 105 mg nitrogen/kg per day or 0.66 g/kg per day of protein) can be accepted as the best estimate of a population average requirement for healthy adults. Although there is considerable uncertainty about the true between-individual variability, the safe level was identified as the 97.5th percentile of the population distribution of requirement, i.e. 133 mg nitrogen/kg per day, or 0.83g/kg per day protein. Thus 0.83 g/kg per day protein would be expected to meet the requirements of most (97.5%) of the healthy adult population."

http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

helenpain

I somehow missed this post! So you're increasing protein intake that's great) Just be wise about it and do some google research. You can check this article for example http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/. I used to aim at 2 gramms per kg about 4 years ago, but having read lots of articles and forums I realised it's just a waste of money and a torture for my digestive system/ It might sound like bro-science, but still it works for most amateur atheletes.
And I might be a little late but I'm gonna join you on this challenge sticking with my 88 gramms which I tend not to hit recently.

pansamanchada

Thanks @Orphia and @helenpain