Protein and Maintenance and Strength Training

emmadonaldson95
emmadonaldson95 Posts: 179 Member
edited May 2016 in Food and Nutrition
So Ive just moved my goal to maintenance and it is now targetting me 95g of protein a day! I'm only 5'7" and 55.8kg everything else ive read seems to suggest i need nearer 45g of protein so where is this 95g coming from?

I am looking to tone up and do some light strength training now so will probably aim a little higher than 45 but 95 seems ridiculous.
Im still too nervous to hit the weights room at the gym yet though so if anyone could suggest good stuff for dumbbells, kettlebells or just body weight that's be fab.

Replies

  • Unknown
    Unknown
    This content has been removed.
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    GuitarJerry wrote: »
    If you're already at maintenance, it doesn't matter now. You should have done that while strength training to maintain lean tissue and get rid of fat. Since you chose to lose both fat and muscle, it's done. So, just eat what ever and train. No ideas on training. Do something you enjoy. Don't worry about toning. There is no such thing. You build strength and muscle or you don't.

    I think you misunderstoon a little I'm only beginning to look into strength training. Most because people on here are so keen I want to see wjay the fuss is about.
  • ObsidianMist
    ObsidianMist Posts: 519 Member
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Not ridiculous at all. I am 97lbs and eat between 100-130g per day.
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    mom23mangos wrote: »
    Not ridiculous at all. I am 97lbs and eat between 100-130g per day.

    Can i ask how you get all yoir protein into your diet? I really struggle to find enough protein without it being a constant focus of every thing i eat.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.
  • kimny72
    kimny72 Posts: 16,011 Member
    edited May 2016
    Chicken, fish, eggs, greek yogurt, cottage cheese, string cheese, lentils, protein shakes. I aim for 100 g per day, usually fall @ 90g on 1500 cals. I'm 5'5" 130lbs.
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    CharlieBeansmomTracey wrote: »
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.

    It's 0.8g per kg not per lb... well from everything I've read anyway
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    edited May 2016
    emmadonaldson95 wrote: »
    CharlieBeansmomTracey wrote: »
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.

    It's 0.8g per kg not per lb... well from everything I've read anyway

    No, its 0.8g per pound or 1.8g per kilogram of bodyweight.
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    edited May 2016
    Packerjohn wrote: »
    emmadonaldson95 wrote: »
    CharlieBeansmomTracey wrote: »
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.

    It's 0.8g per kg not per lb... well from everything I've read anyway

    No, its 0.8g per pound or 1.8g per kilogram of bodyweight.

    Okay that's strange official NHS guidance so does authoritynutrition and harvard med school is 0.75-0.8g per kg where is your source? :/
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    emmadonaldson95 wrote: »
    mom23mangos wrote: »
    Not ridiculous at all. I am 97lbs and eat between 100-130g per day.

    Can i ask how you get all yoir protein into your diet? I really struggle to find enough protein without it being a constant focus of every thing i eat.

    Lots of egg whites, lean meats and seafood, milk, ice cream, jerky, edamame. Supplement occasionally with protein bars, quest chips, protein powder in soup, etc.

    My diary is open, so feel free to look around (week days are more representative. I'm in maintainance now and reserve high calorie days with some junk food for weekends)

  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    edited May 2016
    mom23mangos wrote: »
    emmadonaldson95 wrote: »
    mom23mangos wrote: »
    Not ridiculous at all. I am 97lbs and eat between 100-130g per day.

    Can i ask how you get all yoir protein into your diet? I really struggle to find enough protein without it being a constant focus of every thing i eat.

    Lots of egg whites, lean meats and seafood, milk, ice cream, jerky, edamame. Supplement occasionally with protein bars, quest chips, protein powder in soup, etc.

    My diary is open, so feel free to look around (week days are more representative. I'm in maintainance now and reserve high calorie days with some junk food for weekends)

    Omg i love edamame! Ill take a look now thank you
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    edited May 2016
    emmadonaldson95 wrote: »
    Packerjohn wrote: »
    emmadonaldson95 wrote: »
    CharlieBeansmomTracey wrote: »
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.

    It's 0.8g per kg not per lb... well from everything I've read anyway

    No, its 0.8g per pound or 1.8g per kilogram of bodyweight.

    Okay that's strange official NHS guidance so does authoritynutrition and harvard med school is 0.75-0.8g per kg where is your source? :/

    The Dietary Guidelines for Americans 2015-2020 suggest protein should make up 10-30% of calories. For a 2000 calorie diet, 30% would be 600 calories from protein or 150 grams.

    http://health.gov/dietaryguidelines/2015/guidelines/appendix-7/

    The .8g per kg is considered a minimum and generally not adequate for people trying to maintain muscle as they lose weight or for athletes/people working out.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    emmadonaldson95 wrote: »
    Packerjohn wrote: »
    emmadonaldson95 wrote: »
    CharlieBeansmomTracey wrote: »
    emmadonaldson95 wrote: »
    ObsidianMist wrote: »
    if you're going to be lifting, you should be eating .8 - 1 gram of protein per pound of body weight. that puts me at about 92 grams a day (at .8/pound), so 94 certainly isn't ridiculous.

    Okay but for my at 0.8-1 that's max 56g for me hahaha

    how is 56g max for you? you take your weight and multiply it (in lbs) by 0.8 or 1g. unless you are only 56lbs for the 1g amount? Im 164.4 so for me 0.8 gives me 131.5g of protein a day.

    It's 0.8g per kg not per lb... well from everything I've read anyway

    No, its 0.8g per pound or 1.8g per kilogram of bodyweight.

    Okay that's strange official NHS guidance so does authoritynutrition and harvard med school is 0.75-0.8g per kg where is your source? :/

    These are worth a read. Keep in mind that governmental guidlines present minimum needs for the population in general, and not the optimal ranges for muscle retention in a cut or muscle and strength growth for those who are strength training. Trainers and researchers in this area seem to have settled on a general rule of thumb to suggest a minimum of 0.8 grams of protein per pound of body weight, but that is a minimum and some people may require more. This is particularly true for older individuals and those who are at the bottom of a cut.

    http://www.jissn.com/content/3/1/7

    http://www.nrcresearchpress.com/doi/pdfplus/10.1139/apnm-2015-0549
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Here's a sample day to give you an idea.

    bpa5s9bu6i56.png
    f3fk91ckgns1.png
    aoejp7eo0zyb.png
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @sunnybeaches105. Thanks for posting that paper from nrcreseaechpress. I have, as a 62yo woman. been gathering info on the protein requirements for the older person for personal reasons.
    That paper confirmed what I had read elsewhere.

    Cheers, h.
  • emmadonaldson95
    emmadonaldson95 Posts: 179 Member
    Okay so basically I'm gonna make sure i eat over 45g at absolute minimum but no need to panic about trying to get 95g
  • Unknown
    Unknown
    This content has been removed.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    emmadonaldson95 wrote: »
    Okay so basically I'm gonna make sure i eat over 45g at absolute minimum but no need to panic about trying to get 95g

    If your goal is to end up with a firm body (i.e., to change your body composition) then 45g should not be your minimum. I get the "it's so hard" thing, and 100% adherence isn't going to happen for most people, but if you're serious about your goals then follow the recommendations and target, and genuinely work to achieve, a higher intake.
  • RobD520
    RobD520 Posts: 420 Member
    I have 1333 calories logged at the moment; and I am at 132g of protein for the day without even thinking about it. (I still haven't planned lunch.)

    If you are truly at maintenance, 95g shouldn't be tough most days.

    Based upon your stats, your TDEE is estimated at around 1585 for sedentary.
  • cronus70
    cronus70 Posts: 191 Member
    I'm on a TDEE -20% @1900, weigh 188lbs and most days I hit that in protein intake. It can be hard going some days but it's certainly achievable (although yes, your probably going to thinking about protein at every meal)

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