Protein needs while lifting heavier weights

LessthanKris
LessthanKris Posts: 607 Member
in Food and Nutrition
I currently have about another 15 lbs to lose until I reach my goal weight. I lost my initial weight by just focusing on calorie limits and not paying attention to my macros. Just everything in moderation. I was running two to three days a week and did two rounds of Jillian Micheal's Body Revolution. I lost 30 lbs with that.

I started ChaLEAN Extreme six weeks ago. For those not familiar, this program is more about lifting heavier weights to reach the point of failure with less reps. I know with lifting I need more protein and I am trying to work on it but I was wondering what happens if I do not get enough protein? I have my macros set to 40% and I never get to that. Looking at my reports I would say I may average 70 grams but there are some higher and lower days.

Right now I am about 135 lbs (depending on the day) and 5'1. On the three lifting days, in which the workouts are about 30 minutes long not counting the time it takes me to switch the plates on my weights, I eat back 150 calories. I usually have three days of cardio and I eat back whatever my HRM gives me on those days.

So my question is with lifting heavier weights, am I still doing something beneficial while I work on getting my protein up? I want to lose weight and while I may not make it to 120, I do have some to lose until I get to the point where I will be happy with what I see in the mirror. I know with lifting the weight on the scale should not be the most important thing.

Replies

  • tmdpotts
    tmdpotts Posts: 27 Member
    you should be eating almost or more .8- 1.5 grams of protein per pound of body weight if you are lifting heavy. You need it to rebuild and repair. I try and aim for the 1.5 myself but you should be much closer to 130g a day.
  • samw86
    samw86 Posts: 10 Member
    You want to set protein intake as g/lbs of bodyweight instead of a % of your calories.
    When dieting, protein requirements are higher than when at weight maintenance.
    I would say 1g/lb of bodyweight as minimum with 1.5g/lb the upper limit. Anything more than that would probably not be worth it.
    I'd say you should aim around 1.2g/lb.

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