Strength training women and macros
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FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »Ironandwine69 wrote: »TavistockToad wrote: »0.8 - 1g per pound of bodyweight.
This
no offence but you both get that this means nothing in relation to the question right?
I feel like you're just being nitpicky here. If you were going to bust someone's balls, why not @TavistockToad for leaving it off of his post instead of someone who simply agreed with him? In which case I guess I could understand since OP said she's a noob.
OP, you might consider giving this article a read:
http://www.barbellmedicine.com/584-2/
because it was agreed with...until such time I didn't feel the need to point it out as I clarified in my post as to what the 0.8 grams was for...
now who is being nit picky????
but I can be more nit picky...that link is a blog not an article. ARticle suggests it's in a magazine or study which it is not.
and it put me to sleep and I've been lifting for years...imagine a newbie lifter getting inudated with all that...holy and it told me to eat 150 grams of protein a day...*smh*
article
[ahr-ti-kuh l]
noun
1.
a written composition in prose, usually nonfiction, on a specific topic, forming an independent part of a book or other publication, as a newspaper or magazine.
publication
[puhb-li-key-shuh n]
noun
1.
the act of publishing a book, periodical, map, piece of music, engraving, or the like.
2.
the act of bringing before the public; announcement.
3.
the state or fact of being published.
4.
something that is published, especially a periodical.
So... that being said a blog is a publication and that makes it an article as far as I'm concerned. Regarding the 150g of protein... Jordan Feigenbaum is a Medical Doctor that specializes in power lifting and nutrition and holds one of the top 20 raw totals of all time, I think he might now a little bit about what he talks about. It's not like it's some dude posting broscience on his wordpress page from his mom's basement.
Education & Credentials- Eastern Virginia Medical School- Doctor of Medicine (2016)
- Saint Louis University School of Medicine- Master’s of Anatomy and Physiology (2012)
- Truman State University-Bachelor of Science in Biology (2008)
- Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
- National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (2008- Present)
- United States of America Weightlifting- Club Coach (2009-Present)
- American College of Sports Medicine- Health and Fitness Specialist (2008-Present)
- CrossFit- Level 1 Instructor (2009-Present)
and perhaps his recommendations are biased toward power lifters not new folks to strength training...
Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
okay and???
he specializes in powerlifting...and I suspect if he were asked if a new to lifting female needs that much protein he would probably say no...this is for people who are quite serious about their lifting etc.
The book is called: Starting Strength: Basic Barbell Training, it is specifically designed for people new to lifting.
but again...a new to lifting individual may not be inclined to read such a blog given the opportunity...and it could very well turn them off...
I said "consider" giving it a read, doesn't mean she has to, I don't care one way or the other. How much one chooses to read and educate themselves is their prerogative.
and how many people posted here the same thing I did about 0.8 grams per lb of body weight??? lots...
I've never disagreed with that metric in any of my comments or post. But having said that, you may want to give this a read:
https://startingstrength.com/article/re_informing_a_misinformed_female_lifter_about_strength_training
Particularly this part:
Fat loss remained her primary goal, so who was I to tell her she could not lose fat and get stronger. After all, she was a novice so it was unlikely that she would get weaker. Becoming a competitive powerlifter was not in her foreseeable future so I figured I would run with it and see where it went. Since a loss in bodyfat requires dietary intervention, I figured, hell, why not try a new dietary approach while we are at it? Barbell Medicine was her next stop in this journey to get strong and lean. Upon reading Jordan Feigenbaum’s “To be a Beast” post, she was initially resistant to Jordan’s approach due to protein recommendations far exceeding what she was clinically trained to recommend. When she converted the protein recommendations from grams per pound to grams per kilogram she looked like she had seen a great white shark. After giving it some thought and realizing that in her 20 years of working at a dialysis center she had never actually seen a patient who had walked in the door because of “too much protein,” she decided to try it out. For the first time in her life, she tracked her macronutrients and stayed within her target range while adding weight to the bar every workout. Needless to say, she did not develop an eating disorder from tracking her nutrient intake. After a few months of training, her bodyweight dropped to 102.8 lbs. at 15.9% bodyfat – again, while adding weight to the bar. She performed HIIT training on her non-lifting days and did not do a single abdominal exercise. Since her last bodyfat test, she actually started adding macros back in and ended up accidentally losing another 0.8 lbs., leaving her at 102 lbs., while still continuing to make linear progress. Her data is outlined below and her linear progress continues.
PS I wonder how he feels about BCAA's now????
He sells a pre/post-workout supplement that contains them...
http://www.barbellmedicine.com/product/gainzzz-rx-watermelon/
Not surprised
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
and considering my feelings on pre workout and supps in general...again I am sure he is a smart man but he is selling his brand and catering to lifters that are not "new" and just starting...unless it's to get them to spend money on what he is selling...
not a fan of that...I am too leary of those who are selling regardless of the quantity of letters behind their name.
You're assuming he's made the claim that BCAA's prevent catabolism while at a calorie deficit, something that I've never seen him do.
Linking an article that states that a single study was crappy, has nothing to do with the fact that BCAA's are essential to humans. Most of us get plenty of them from food. You're debating with a guy who drinks coffee for pre-workout, so I'm not going to sit here and advocate anyone take any supplements aside from possibly creatine and vitamin D.
I've watched his seminars online, read his blog post, and the man provides TONS of lifting and nutritional content for free, if he wants to try to make a buck selling a pre/post workout to recomp some of the cost of producing that content, more power to him. BTW, I've never once seen him push it in any of his content. It has none of this proprietary blend nonsense in it, he states exactly what goes into it, he's providing a safer option for those who want and or need it.
As I stated, the book "Starting Strength" is for beginners, brand new people. He didn't write the book, he's just one of the coaches certified in teaching it.2 -
Nor have I.FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »Ironandwine69 wrote: »TavistockToad wrote: »0.8 - 1g per pound of bodyweight.
This
no offence but you both get that this means nothing in relation to the question right?
I feel like you're just being nitpicky here. If you were going to bust someone's balls, why not @TavistockToad for leaving it off of his post instead of someone who simply agreed with him? In which case I guess I could understand since OP said she's a noob.
OP, you might consider giving this article a read:
http://www.barbellmedicine.com/584-2/
because it was agreed with...until such time I didn't feel the need to point it out as I clarified in my post as to what the 0.8 grams was for...
now who is being nit picky????
but I can be more nit picky...that link is a blog not an article. ARticle suggests it's in a magazine or study which it is not.
and it put me to sleep and I've been lifting for years...imagine a newbie lifter getting inudated with all that...holy and it told me to eat 150 grams of protein a day...*smh*
article
[ahr-ti-kuh l]
noun
1.
a written composition in prose, usually nonfiction, on a specific topic, forming an independent part of a book or other publication, as a newspaper or magazine.
publication
[puhb-li-key-shuh n]
noun
1.
the act of publishing a book, periodical, map, piece of music, engraving, or the like.
2.
the act of bringing before the public; announcement.
3.
the state or fact of being published.
4.
something that is published, especially a periodical.
So... that being said a blog is a publication and that makes it an article as far as I'm concerned. Regarding the 150g of protein... Jordan Feigenbaum is a Medical Doctor that specializes in power lifting and nutrition and holds one of the top 20 raw totals of all time, I think he might now a little bit about what he talks about. It's not like it's some dude posting broscience on his wordpress page from his mom's basement.
Education & Credentials- Eastern Virginia Medical School- Doctor of Medicine (2016)
- Saint Louis University School of Medicine- Master’s of Anatomy and Physiology (2012)
- Truman State University-Bachelor of Science in Biology (2008)
- Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
- National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (2008- Present)
- United States of America Weightlifting- Club Coach (2009-Present)
- American College of Sports Medicine- Health and Fitness Specialist (2008-Present)
- CrossFit- Level 1 Instructor (2009-Present)
and perhaps his recommendations are biased toward power lifters not new folks to strength training...
Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
okay and???
he specializes in powerlifting...and I suspect if he were asked if a new to lifting female needs that much protein he would probably say no...this is for people who are quite serious about their lifting etc.
The book is called: Starting Strength: Basic Barbell Training, it is specifically designed for people new to lifting.
but again...a new to lifting individual may not be inclined to read such a blog given the opportunity...and it could very well turn them off...
I said "consider" giving it a read, doesn't mean she has to, I don't care one way or the other. How much one chooses to read and educate themselves is their prerogative.
and how many people posted here the same thing I did about 0.8 grams per lb of body weight??? lots...
I've never disagreed with that metric in any of my comments or post. But having said that, you may want to give this a read:
https://startingstrength.com/article/re_informing_a_misinformed_female_lifter_about_strength_training
Particularly this part:
Fat loss remained her primary goal, so who was I to tell her she could not lose fat and get stronger. After all, she was a novice so it was unlikely that she would get weaker. Becoming a competitive powerlifter was not in her foreseeable future so I figured I would run with it and see where it went. Since a loss in bodyfat requires dietary intervention, I figured, hell, why not try a new dietary approach while we are at it? Barbell Medicine was her next stop in this journey to get strong and lean. Upon reading Jordan Feigenbaum’s “To be a Beast” post, she was initially resistant to Jordan’s approach due to protein recommendations far exceeding what she was clinically trained to recommend. When she converted the protein recommendations from grams per pound to grams per kilogram she looked like she had seen a great white shark. After giving it some thought and realizing that in her 20 years of working at a dialysis center she had never actually seen a patient who had walked in the door because of “too much protein,” she decided to try it out. For the first time in her life, she tracked her macronutrients and stayed within her target range while adding weight to the bar every workout. Needless to say, she did not develop an eating disorder from tracking her nutrient intake. After a few months of training, her bodyweight dropped to 102.8 lbs. at 15.9% bodyfat – again, while adding weight to the bar. She performed HIIT training on her non-lifting days and did not do a single abdominal exercise. Since her last bodyfat test, she actually started adding macros back in and ended up accidentally losing another 0.8 lbs., leaving her at 102 lbs., while still continuing to make linear progress. Her data is outlined below and her linear progress continues.
PS I wonder how he feels about BCAA's now????
He sells a pre/post-workout supplement that contains them...
http://www.barbellmedicine.com/product/gainzzz-rx-watermelon/
Not surprised
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
and considering my feelings on pre workout and supps in general...again I am sure he is a smart man but he is selling his brand and catering to lifters that are not "new" and just starting...unless it's to get them to spend money on what he is selling...
not a fan of that...I am too leary of those who are selling regardless of the quantity of letters behind their name.
You're assuming he's made the claim that BCAA's prevent catabolism while at a calorie deficit, something that I've never seen him do.
Linking an article that states that a single study was crappy, has nothing to do with the fact that BCAA's are essential to humans. Most of us get plenty of them from food. You're debating with a guy who drinks coffee for pre-workout, so I'm not going to sit here and advocate anyone take any supplements aside from possibly creatine and vitamin D.
I've watched his seminars online, read his blog post, and the man provides TONS of lifting and nutritional content for free, if he wants to try to make a buck selling a pre/post workout to recomp some of the cost of producing that content, more power to him. BTW, I've never once seen him push it in any of his content. It has none of this proprietary blend nonsense in it, he states exactly what goes into it, he's providing a safer option for those who want and or need it.
As I stated, the book "Starting Strength" is for beginners, brand new people. He didn't write the book, he's just one of the coaches certified in teaching it.
The man is very giving to the community and puts out great info based on data, not hear say.
OP, I eat a touch over 1g of protien per lb of body weight because of my autoimmune disease and my age. One gram per lb is pretty standard catch all though.
Fat is in the area of .4 per lb. with carbs as a filler.
I don't track dailly anymore because I eat so many calories it's hard to fall short, but I run tests days periodically to make sure I'm not out too far with my macros.
2 -
FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »FatWithFatness wrote: »Ironandwine69 wrote: »TavistockToad wrote: »0.8 - 1g per pound of bodyweight.
This
no offence but you both get that this means nothing in relation to the question right?
I feel like you're just being nitpicky here. If you were going to bust someone's balls, why not @TavistockToad for leaving it off of his post instead of someone who simply agreed with him? In which case I guess I could understand since OP said she's a noob.
OP, you might consider giving this article a read:
http://www.barbellmedicine.com/584-2/
because it was agreed with...until such time I didn't feel the need to point it out as I clarified in my post as to what the 0.8 grams was for...
now who is being nit picky????
but I can be more nit picky...that link is a blog not an article. ARticle suggests it's in a magazine or study which it is not.
and it put me to sleep and I've been lifting for years...imagine a newbie lifter getting inudated with all that...holy and it told me to eat 150 grams of protein a day...*smh*
article
[ahr-ti-kuh l]
noun
1.
a written composition in prose, usually nonfiction, on a specific topic, forming an independent part of a book or other publication, as a newspaper or magazine.
publication
[puhb-li-key-shuh n]
noun
1.
the act of publishing a book, periodical, map, piece of music, engraving, or the like.
2.
the act of bringing before the public; announcement.
3.
the state or fact of being published.
4.
something that is published, especially a periodical.
So... that being said a blog is a publication and that makes it an article as far as I'm concerned. Regarding the 150g of protein... Jordan Feigenbaum is a Medical Doctor that specializes in power lifting and nutrition and holds one of the top 20 raw totals of all time, I think he might now a little bit about what he talks about. It's not like it's some dude posting broscience on his wordpress page from his mom's basement.
Education & Credentials- Eastern Virginia Medical School- Doctor of Medicine (2016)
- Saint Louis University School of Medicine- Master’s of Anatomy and Physiology (2012)
- Truman State University-Bachelor of Science in Biology (2008)
- Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
- National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (2008- Present)
- United States of America Weightlifting- Club Coach (2009-Present)
- American College of Sports Medicine- Health and Fitness Specialist (2008-Present)
- CrossFit- Level 1 Instructor (2009-Present)
and perhaps his recommendations are biased toward power lifters not new folks to strength training...
Starting Strength- Starting Strength Coach and Seminar Staff Member (2012-Present)
okay and???
he specializes in powerlifting...and I suspect if he were asked if a new to lifting female needs that much protein he would probably say no...this is for people who are quite serious about their lifting etc.
The book is called: Starting Strength: Basic Barbell Training, it is specifically designed for people new to lifting.
but again...a new to lifting individual may not be inclined to read such a blog given the opportunity...and it could very well turn them off...
I said "consider" giving it a read, doesn't mean she has to, I don't care one way or the other. How much one chooses to read and educate themselves is their prerogative.
and how many people posted here the same thing I did about 0.8 grams per lb of body weight??? lots...
I've never disagreed with that metric in any of my comments or post. But having said that, you may want to give this a read:
https://startingstrength.com/article/re_informing_a_misinformed_female_lifter_about_strength_training
Particularly this part:
Fat loss remained her primary goal, so who was I to tell her she could not lose fat and get stronger. After all, she was a novice so it was unlikely that she would get weaker. Becoming a competitive powerlifter was not in her foreseeable future so I figured I would run with it and see where it went. Since a loss in bodyfat requires dietary intervention, I figured, hell, why not try a new dietary approach while we are at it? Barbell Medicine was her next stop in this journey to get strong and lean. Upon reading Jordan Feigenbaum’s “To be a Beast” post, she was initially resistant to Jordan’s approach due to protein recommendations far exceeding what she was clinically trained to recommend. When she converted the protein recommendations from grams per pound to grams per kilogram she looked like she had seen a great white shark. After giving it some thought and realizing that in her 20 years of working at a dialysis center she had never actually seen a patient who had walked in the door because of “too much protein,” she decided to try it out. For the first time in her life, she tracked her macronutrients and stayed within her target range while adding weight to the bar every workout. Needless to say, she did not develop an eating disorder from tracking her nutrient intake. After a few months of training, her bodyweight dropped to 102.8 lbs. at 15.9% bodyfat – again, while adding weight to the bar. She performed HIIT training on her non-lifting days and did not do a single abdominal exercise. Since her last bodyfat test, she actually started adding macros back in and ended up accidentally losing another 0.8 lbs., leaving her at 102 lbs., while still continuing to make linear progress. Her data is outlined below and her linear progress continues.
PS I wonder how he feels about BCAA's now????
He sells a pre/post-workout supplement that contains them...
http://www.barbellmedicine.com/product/gainzzz-rx-watermelon/
Not surprised
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9
and considering my feelings on pre workout and supps in general...again I am sure he is a smart man but he is selling his brand and catering to lifters that are not "new" and just starting...unless it's to get them to spend money on what he is selling...
not a fan of that...I am too leary of those who are selling regardless of the quantity of letters behind their name.
You're assuming he's made the claim that BCAA's prevent catabolism while at a calorie deficit, something that I've never seen him do.
Linking an article that states that a single study was crappy, has nothing to do with the fact that BCAA's are essential to humans. Most of us get plenty of them from food. You're debating with a guy who drinks coffee for pre-workout, so I'm not going to sit here and advocate anyone take any supplements aside from possibly creatine and vitamin D.
I've watched his seminars online, read his blog post, and the man provides TONS of lifting and nutritional content for free, if he wants to try to make a buck selling a pre/post workout to recomp some of the cost of producing that content, more power to him. BTW, I've never once seen him push it in any of his content. It has none of this proprietary blend nonsense in it, he states exactly what goes into it, he's providing a safer option for those who want and or need it.
As I stated, the book "Starting Strength" is for beginners, brand new people. He didn't write the book, he's just one of the coaches certified in teaching it.
No not really assuming anything. But if he sells supps i am automatically suspect that's all.
I am not denying his education or anything...as I said he is probably a very smart guy....etc. etc etc.
but this started because you linked in an "article" that was so long and indepth for a new lifter that I made the comment yes and I still don't think 150 grams of protein is needed for me as a woman...will it hurt nope probably not but isn't need and to tell that to someone new is a disservice.
I know what starting strength is I was a new lifter once..and Alan Aragon is not crappy in any sense of the word there are more studies btw...
I think we have derailed a bit to be frank.
The OP was what should the macros be for a woman starting out strength training...not how much protein should i eat, what blog should I read or or or...
I gave an answer that is based in science and then got side tracked by a long drawn out debate over nothing...and with that I am out.
0 -
I weigh 218, am 51 yrs old, and have never ever ever worked out regularly. I just joined CrossFit and have a nutrition coach. My macros are 130g carbs, 190g protein and 58g fat. This is my first week on the macro plan so I don't know how I'll end up. I will say I'm finding it very difficult to get in all the calories when I'm not filling up on carbs. I want carbs constantly! Yesterday was the first day I got all the protein in. How do I feel today? Better, less cranky but still tired. My body is so not used to getting up at 4.30 am 3 days a week for my 5 am WOD. But back to macros: I'm giving it my full attention because nothing else I've done has ever worked for the long term. Best of luck to you!0
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I thought it was .8-1.0g per lb of LEAN body weight or .6-.8g per lb of TOTAL body weight. Another place I saw per kg of bodyweight, which changes everything by more than half. No wonder people are confused.
Those per KG are like FDA minimums for sedentary individuals eating maintenance. when losing weight protein requirements are much higher than when maintaining or gaining weight.
I typically suggest, since most don't know their BF%, that you aim for 0.8 grams per lb of goal weight for protein. if you are maintaining or gaining you can get away with less with no issues.1 -
prescottgal7 wrote: »I weigh 218, am 51 yrs old, and have never ever ever worked out regularly. I just joined CrossFit and have a nutrition coach. My macros are 130g carbs, 190g protein and 58g fat. This is my first week on the macro plan so I don't know how I'll end up. I will say I'm finding it very difficult to get in all the calories when I'm not filling up on carbs. I want carbs constantly! Yesterday was the first day I got all the protein in. How do I feel today? Better, less cranky but still tired. My body is so not used to getting up at 4.30 am 3 days a week for my 5 am WOD. But back to macros: I'm giving it my full attention because nothing else I've done has ever worked for the long term. Best of luck to you!
Wow, that is a lot of protein... and pretty low on fat. not need to get that much protein, and I would suggest a little more fat.1
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