Is my protein Intake too much?

KingBarri

Hey everyone!

I am currently trying to strength train & lose fat at the same time. I stand at 6'2 and weigh 220 lbs.

I talked to a trainer before starting and he constructed a good 5 day weight/cardio routine for me to follow. As far as my nutrition he recommended that I consume at least 150g of protein. I was wondering if that may be too much since MyFitnessPal caps me at 103g of protein?

Or perhaps it may have been too ambitious to think that I could gain muscle and lose weight simultaneously.

MinnieInMaine

The MFP # for protein is an RDA (Recommended Daily Allowance), not a limit.

Also, you can custom set your goals if you'd like to change it to show what your trainer wants you to get. They only allow by percentage but you can fool around with the #s and come close to 150.

_lyndseybrooke_

I get anywhere from 130-160 g protein per day and I'm a 135 lb female. Nothing bad has happened to me. MFP is giving you a goal that you need to reach, at least, not a limit that you should not surpass. You can also change MFP settings - I did. Protein is good. "Too much" protein isn't a thing unless you're taking in over 300+ g per day.

parkscs

Don't be afraid to tweak your macros. MFP's recommendations for protein tend to be a bit low if you're active, and 150g/day sounds very reasonable to me. You very likely don't need much more than 1g per lb of lean body mass nor is it likely to lead to any additional gains (though going over probably won't hurt, provided calories are in line).

janet0513

I don't think your protein is too high. It is difficult to lose weight and gain muscle at the same time especially if you don't have a lot to lose. You may want to consider losing some weight and then building muscle. Not to say you shouldn't be lifting while doing it. You will find it much easier to put on muscle when you can eat more not to mention you will feel better fueled.

richardheath

The MFP setting is at the low end of the recommended DA values. Take it as a minimum! For optimal results, you want 1-1.5 g per pound of lean body mass. 150 seems like it would be in there somewhere.

Strength training while on a deficit is a great idea, as it will, at the very least, help you retain the muscle you have, while also making you stronger through neuromusclular adaptation. Actually gaining muscle mass is much harder while in a deficit, unless you are a total newbie or obese. So keep it up, and the losses you see will be fat, not muscle.

vjbattista

I don't think it is enough. The general rule is 1.5-2x your body weight. If you are 220 and trying to lose fat I would have you at 330 minimum per day. Lower your carbs as well and increase your fats. Fat sources should be from nuts, avocados, coconut oil, etc...

shmerek

Studies show that in in a bulk/maintenance phase there are no benefits beyond .84 grams per pound but in a deficit a new study has shown a higher amount of protein my be beneficial but I don't think there are any studies that show benefits of 2 grams per pound. If there are let me know otherwise it just seems excessive, it won't harm you but doesn't benefit you either.

parkscs

I don't think it is enough. The general rule is 1.5-2x your body weight. If you are 220 and trying to lose fat I would have you at 330 minimum per day. Lower your carbs as well and increase your fats. Fat sources should be from nuts, avocados, coconut oil, etc...

Right - because eating 330g of protein, calculated based on your total body weight rather than your lean mass, and calculated using a multiplier way beyond what any studies suggest is beneficial, makes a lot of sense.

KingBarri

Thank you all for you input. The Mission started today, from 220 to too sexy. Wish me luck!