Protein Goals

AngieOrangy
AngieOrangy Posts: 20 Member
in Food and Nutrition
I wanted to get another opinion from others who have been really monitoring their nutrition.
I recently signed up with a trainer. During the initial visit we did an assessment, which included my body fat, etc.
My weight is 147, and body fat is 26%. He said that 147 minus 26% was 108.7 pounds of lean muscle, and 38.2 of fat. Thus, I need to take in 108g (my lean mass) of protein daily.
Just wanted to see what others thought about this.
Thanks for any help.
(Sorry if I am posting this in the wrong area, I have never posted my own topic).

Replies

  • SrJoben
    SrJoben Posts: 484 Member
    That seems like reasonable advice.

    The range for building and/or maintaining muscle while training is about 0.6 to 1.1 grams per pound of total body weight.

    1 gram per pound of lean mass puts you in that range at about 0.7. More might actually be better depending on your goals... I'd say better to err on the side of a little more than you need than risking less than you need. But it's not terrible advice. It's in the ballpark.
  • Urban_Princess
    Urban_Princess Posts: 219 Member
    yup I've heard the same thing.
  • funforsports
    funforsports Posts: 2,656 Member
    That is a pretty good goal to go by as a minimum. More protein than that doesn't hurt you though.
  • hpheath
    hpheath Posts: 41 Member
    Yup he is spot on
  • leew88
    leew88 Posts: 62 Member
    Yeahh so you want at least 100g protein, depending on your goals the max you should consume would differ
  • Kanuenue
    Kanuenue Posts: 253 Member
    Keep in mind that your lean body mass number calculated also includes your bones. So you are in range, maybe even on the high end depending on your goals (putting on mass, versus reducing BF%). Excess of anything (even protein) can be turned to fat for storage. Make sure that carbohydrates come from fiber sources to keep you full and nourished (whole grains, fruit, veg) and you should have a recipe for success.
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    The numbers check out.
  • AngieOrangy
    AngieOrangy Posts: 20 Member
    Thank you to everyone for the input. I appreciate it!
    So, I will be using 100g as an absolute baseline, and depending on my goals (muscle gain v. body fat reduction) adjust according.
    Again, thank you all very much for the confirmation.
  • lynn_glenmont
    lynn_glenmont Posts: 10,098 Member
    My weight is 147, and body fat is 26%. He said that 147 minus 26% was 108.7 pounds of lean muscle, and 38.2 of fat.

    You don't have any bones, connective tissue (tendons, ligaments), nerves, blood, etc., etc. in your body? You're just muscle and fat? I think I'd get a new trainer.
  • AngieOrangy
    AngieOrangy Posts: 20 Member
    My weight is 147, and body fat is 26%. He said that 147 minus 26% was 108.7 pounds of lean muscle, and 38.2 of fat.

    You don't have any bones, connective tissue (tendons, ligaments), nerves, blood, etc., etc. in your body? You're just muscle and fat? I think I'd get a new trainer.

    Sorry that I may not have worded it precisely.....
  • erickirb
    erickirb Posts: 12,294 Member
    Yup good guideline, though you could get away with as little as 0.8 grams per lb of lbm, or as much as 1.6 grams (So 87 to 173 grams), if you are cutting the 1gram/lb of lbm or more is good, as protein requirements are slightly higher while in a deficit to help ensure you don't lose muscle.
  • AngieOrangy
    AngieOrangy Posts: 20 Member
    Yup good guideline, though you could get away with as little as 0.8 grams per lb of lbm, or as much as 1.6 grams (So 87 to 173 grams), if you are cutting the 1gram/lb of lbm or more is good, as protein requirements are slightly higher while in a deficit to help ensure you don't lose muscle.

    I still have a ways to go, and am trying to reduce that bf% as well. I did not know that about the protein while in deficit. Thank you for your comments.
  • lynn_glenmont
    lynn_glenmont Posts: 10,098 Member
    My weight is 147, and body fat is 26%. He said that 147 minus 26% was 108.7 pounds of lean muscle, and 38.2 of fat.

    You don't have any bones, connective tissue (tendons, ligaments), nerves, blood, etc., etc. in your body? You're just muscle and fat? I think I'd get a new trainer.

    Sorry that I may not have worded it precisely.....

    No, really, I didn't mean you. I meant your trainer. If a trainer gives you advice but so clearly doesn't know what he or she is talking about, I wouldn't think the advice was worth paying for.
  • AngieOrangy
    AngieOrangy Posts: 20 Member
    My weight is 147, and body fat is 26%. He said that 147 minus 26% was 108.7 pounds of lean muscle, and 38.2 of fat.

    You don't have any bones, connective tissue (tendons, ligaments), nerves, blood, etc., etc. in your body? You're just muscle and fat? I think I'd get a new trainer.

    Sorry that I may not have worded it precisely.....

    No, really, I didn't mean you. I meant your trainer. If a trainer gives you advice but so clearly doesn't know what he or she is talking about, I wouldn't think the advice was worth paying for.

    He may have worded it differently; however, it was easier for me to explain it the way I did. I understand within the "lean mass" they account for bone, fluids, etc. It's not just bluntly muscle and fat to a body (if anyone thought that, I think our country would have a MAJOR issue).
    Where I go I can switch trainers, although I am sure it is better to stay with one trainer from/near the beginning. I am also leery of the price I pay for the advice, and knowledge these trainers should offer. That's why I originally posted this. :)
    Thanks for your comments, for they are thought provoking.

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