Protein for muscle gain- deciding when its too much

dancing_daisy

Researching this seems to give me lots of conventional macro splits and its confusing me.

I'm trying to lose fat (slowly) whilst gaining a little muscle (slowly). I set my protein macros to 0.95g per gram of lean mass to help build muscle but I'm hitting closer to 1.095g. I'm concerned this is whats causing some blemishes on my skin, everything else is working fine.

If I'm consuming too much would more lifting help use up the excess protein? Or should I rearrange my macros? Any help would be most appreciated!

Key facts:

- 31 yr old, 5"11 female
- CW 160lbs
-114lbs lean body mass.
-Carbs 50g per day or under
- Eat a 10% calorie deficit
- Open diary

I exercise 4 times a week:
- 45-60 minutes cardio
- 45 minutes weight lifting
- 60 mins core strengthening (twice a week)

Gallowmere1984

I've consumed upward of 2.5g/lbs. bodyweight (not LBM) without negative effect, so long as my calories were still in order. Now, that level of protein obviously isn't going to get shuttled to muscles, but A: I don't care, and B: what's not used for those purposes ends up oxidized and used for energy purposes. I run that high because, well frankly, I prefer higher protein foods, and always have.

My current macro breakdown is a bit more "sensible" coming in at around 125-150g carbs, 225-250g protein, and 40-50g fat. Even running these macros, as anti-ketogenic as it should be, I still end up slinging acetone on my deadlift, squat, and cardio days. So long as you're lifting, you'll be just fine, assuming that you have no preexisting kidney problems.

Sunny_Bunny_

dancing_daisy wrote: »

Researching this seems to give me lots of conventional macro splits and its confusing me.

I'm trying to lose fat (slowly) whilst gaining a little muscle (slowly). I set my protein macros to 0.95g per gram of lean mass to help build muscle but I'm hitting closer to 1.095g. I'm concerned this is whats causing some blemishes on my skin, everything else is working fine.

If I'm consuming too much would more lifting help use up the excess protein? Or should I rearrange my macros? Any help would be most appreciated!

Key facts:

- 31 yr old, 5"11 female
- CW 160lbs
-114lbs lean body mass.
-Carbs 50g per day or under
- Eat a 10% calorie deficit
- Open diary

I exercise 4 times a week:
- 45-60 minutes cardio
- 45 minutes weight lifting
- 60 mins core strengthening (twice a week)

This equates to about 17g of extra protein. I can't imagine that could possibly be enough to matter in any measurable way. Even varying twice as much from one day to next wouldn't be anything to worry about.
The blemishes or more likely hormonal or simply bacterial, direct contact from somewhere. Or just toxins, dirt or oils mucking up the pores from sweating during exercise. A 17g or even twice that isn't likely to matter at all. Especially with the exercise you mention.

baconslave

A certain fraction of the low-carb community make a lot of noise about "too much protein."
This really doesn't mean anything, from what I can tell, for those who are not insulin resistant and/or diabetic. Or if you aren't required to keep rigid macros due to a medical condition (epilepsy, neurological and etc.) Or if you already have kidney disease.

As Sunny_Bunny said, 17g difference in the excess of protein isn't going to break anything.

I often eat more protein than you, and I'm only an inch shorter. It makes no difference as far as I can tell. What makes me break out is hormone shifts, skin products or other gunk that doesn't get properly washed off or I have a sensitivity to, too much caffeine, and supplements. So if you've changed anything within the last month (changed your diet, taken a new supplement, or lost weight) hormone rebalancing or reacting to unknown sensitivities can temporarily cause this. It's probably not the protein.

I know it sucks. Hang in there. Hopefully it will resolve soon.

dancing_daisy

Thank you all for both the kind words and wise info! I feel so much better now!
Ready to plough on, maybe I'll just use my skin as an excuse to have a hot bath and a nice face pack tonight (after some lifting of course )