new to running and Protein.

Andrewclancey8

I am about 6 weeks into my new life style and things are going fairly well. I started at 218 pounds and I am down to 202 pounds in just under 6 weeks. I am doing the c25k and I am running 5km in about 40 minutes now, I do a full body weight circuit once a week and I am running 5-6 times a week. My goal is to lose between 12-20 more pounds. My preference would be not to lose any of the muscle I do have and I realize that weight training once a week might not do that for me. I am just getting into running and it is my main focus at the moment. Would you guys recommend a protein powder from what I have mentioned?

trogalicious

Would you guys recommend a protein powder from what I have mentioned?

Only if you aren't getting enough protein in your diet from food. Powders aren't magic, they just supplement your diet if you aren't eating enough as is.

edalvara

I do not think their is a particular brand or anything that will specifically help with this situation.

It is important to meet your TDEE or stay just below it but no more than 500 calories below it.

I would also recommend lifting maybe 2 times a week, ideally 3 would be good. this will prevent you from losing

any additional muscle mass.

good luck and welcome.

QuietBloom

Welcome. Your protein macro is set quite low. I would definitely up it - general recommendation is 1.1 to 1.5 g/lb of lean body mass. I weight 125 and aim to get ~ 100 g/ day myself. If running is your main focus, and what you love to do, just keep doing it. OTOH, if you are seriously worried about losing muscle mass, I would add a couple of days a week to your weight training program.

tyrsnbdr

Whey protien is pretty generic. Find a 5lbs tub that is cheap and tastes good. Don't get blinded by marketing with all the brands that add in BCAAs, vitemens, and other stuff.

I use ON Gold standard 100% whey.

Andrewclancey8

I Guess that leads to the next question. I have read that at my body weight I should be consuming between 74g and 202g per day. I typically get over 74g but less then 100g. How much should I be getting with these goals?

trogalicious

I Guess that leads to the next question. I have read that at my body weight I should be consuming between 74g and 202g per day. I typically get over 74g but less then 100g. How much should I be getting with these goals?

I'd shoot for 150-170g of protein daily.

tyrsnbdr

I Guess that leads to the next question. I have read that at my body weight I should be consuming between 74g and 202g per day. I typically get over 74g but less then 100g. How much should I be getting with these goals?

I'd shoot for 150-170g of protein daily.

And I would consider that a min, not a max.

trogalicious

I Guess that leads to the next question. I have read that at my body weight I should be consuming between 74g and 202g per day. I typically get over 74g but less then 100g. How much should I be getting with these goals?

I'd shoot for 150-170g of protein daily.

And I would consider that a min, not a max.

exactly. a good starting point.

Andrewclancey8

To stay within my calories I think I would have to supplement then.

trogalicious

To stay within my calories I think I would have to supplement then.

if only there were a website where you could preplan meals...


all kidding aside, I don't think it's impossible to hit 150-170g of protein on a reasonable intake. What's your calorie goal?

Mom_of_X

if it's not been pointed out already, muscle building and running are not good bedfellows. it will be challenging to attain those goals simultaneously.

if your aim is muscle building, add protein - whey is fine, although soy and casein also have their place.

if your goal is running, especially for time/distance, you will need more carbs; glycogen replenishment becomes your main focus.

*I run marathons - I went through this struggle myself, if it helps.

Andrewclancey8

My calorie goal is 1700 calories. I am not looking to build muscle but rather maintain while focusing on running. I am running in order to lose weight.

trogalicious

My calorie goal is 1700 calories. I am not looking to build muscle but rather maintain while focusing on running. I am running in order to lose weight.

where did that goal come from?

Andrewclancey8

Calorie goal is 1700 which is pretty easy for me to hit due to the fact that I burn 300-350 at the gym daily.

Andrewclancey8

MFP

trogalicious

MFP

are you counting your workouts? Just eating the 1700? I would check another calculator. Iifym.com comes to mind. Just seems awfully low. Or update your goals to 1 lb per week... max.

Andrewclancey8

I add my workout calories on workout days.... burn 350 at gym allow 2050. I have checked a few other sites and have seen as low as 1560 per day for my height and weight. I will check your recommended site now.

Andrewclancey8

maintain is 2757 so with trying to lose 2lbs a week that puts me at 1757?

trogalicious

maintain is 2757 so with trying to lose 2lbs a week that puts me at 1757?

with 30 lbs to go, 2 lbs per week may be a bit aggressive. Set it for 1 lb, eat more, still lose, profit.

erickirb

maintain is 2757 so with trying to lose 2lbs a week that puts me at 1757?

Unless you have 75+ lbs to lose 2 lbs/week is much too afressive. I would suggest 1 lb per week at most if u are worried about losing lean muscle. For your last 10 lbs that should change to 0.5 lbs. smaller deficit + strength training + adequate protein will minimoze the amount of lbm lost

g0ldenb0y55

You have to hit the weights at least twice a week and get more protein in to maintain IMO. A lot of it is trail and error, everyone is different. Your body naturally uses carbs for fuel so if there's no carbs it either burns fat or muscle for fuel. This is where it gets tricky....good luck!

geebusuk

Chicken breast has a similar protein/calorie ratio as protein shake - no need to go for supplements.
(Similar for a variety of other leanish meats.)

I always get at least 175g of protein - often on 1400 calorie days.

As an idea, I'm not quite maintaining all my muscle, but a good bit of it - I've gone from 216lb to 184lb or so now I think.
I do 3.5 weights workouts a week.
On weights workout days I eat 2400 calories and 1400 on non-weights days. Sometimes a bit more as I was losing too quickly - I had been AIMING for 1lb/week, but was more like 1.75lb/week for a while.
At the moment I'm doing a fair bit of running - usually an hour or so and eat back all the calories. Three or four runs a week.

So, if you're looking to maintain muscle, I'd up weights workouts/protein as well as calories.

Andrewclancey8

I started at 218 and I am down to 202 I am looking to get somewhere between 180 and 190lbs. Thank you all for the tips sounds like more weights more protein!

geebusuk

What height are you, out of interest?

erickirb

I started at 218 and I am down to 202 I am looking to get somewhere between 180 and 190lbs. Thank you all for the tips sounds like more weights more protein!

And hopefully more calories too.

benlambrou

From looking at your food diary you only truly have 1 meal where you do have a decent amount of protein intake. Your calorie goal already has you at a deficit so you can eat back all of your workout calorie which would put you upto around 1900-2000 calories on days you exercise. Which is plenty enough room to get protein in. Eating your protein is the best way.

With only eating 1700 calories and exercising 300 5+days a week you are basically only consuming 1400 calories a day. That is not very much and I can see you hitting a plateau once your metabalism slows down on you from under eating. It happened to me.Just not fueling myself for everything I was doing. It wasnt until I started eating more that I was able to start loosing again.

geebusuk

He says he eats back calories:

I add my workout calories on workout days.... burn 350 at gym allow 2050.

DancingMoosie

He says he eats back calories:

I add my workout calories on workout days.... burn 350 at gym allow 2050.

He may say that he does, but his diary says otherwise. It looks like he usually does not even eat 1700 total.

benlambrou

he has only ate his calories back once in the past 2 weeks and see several 1300-1500s unless he didnt track everything.

Andrewclancey8

5'10