Protein Questions??

travisjw18

I have lost 30 lbs and its time to put on the muscles. I started a very strict exercise program about 3 weeks ago and I cant figure out how much protein I should be getting. I know that you are supposed to keep it around 15-30% of your calorie intake but I have been told by my personal trainer that I cannot eat to much. He has suggested up to about 200 grams a day. I think this is a little excessive and I am not sure that my body is using it all. I am taking a protein shake after every work out and eating meat at every meal. I keep my calories around 1500 so I think my protein should be maxed at about 100 grams a day. Does anyone know more about protein than me? Thank you!

timlord

protein requirements are .8 g of protein for each lb of weight...200 pounds 161 g protein
no more than 30 g of protein at a time, as the body has a hard time assimilating protein if injested too much
I have books from scientific docs backing this and can quote it
btw
I am 5 11, 202 pounds, 48 inch chest, 15 per bodyweight, max bench press 375, 225 pound reps 30
I started 30 y ago at 117 pounds and have been doing this 35 years
let me know if I can help
Tim

olag00

You wont be able to add muscle in a calorie deficit. 1500 calories is a deficit for a male. If you want to put on muscle, you inherently put on a small amount of fat. I would do 50% carbs, 30% Protein, and 20% fat for a mass building diet. Then when you get to a weight you want, then go back on a fat shredding diet, 50% protein, 30% carbs, 20% fats to cut the fat off you gained during your muscle building phase.

I hope this helps.

timlord

and you CAN eat too much/tell your PT to go back to school

DoctorWhoFan

I've heard about different formulae for working out protein consumption when trying to build muscle.

1) 1g for every lb of your goal weight. I want to be 119lbs, so I should eat 119g of protein per day.
2) 1g for every lb you currently weight. I'm 164lbs, so I should eat 164g.
3) 1.5g-2g per kg you currently weigh. For example, I weigh 74.5kg at the moment, so ranging from 111g-149g per day.

So for me, it ranges from 119g-164g.

However at the moment, I am not trying to build muscle as such, so I stick to 1g per kg I currently weigh.

As you can see, it is so varied! There may be other ways of working it out, I'm not sure though.

Hope this helps.

timlord

you wont have to shred if you maintain adequate cals, 2000 day, and protein 200-225 if you are exercising 5 times a week
also add glutamine, and branch chain amino acids to your diet
Tim L, CPT, ASFA, BS, MA, Doctoral Candidate, University of the Rockies, SPP
do yourself a favor, seek advice fro a pro
GOOD Luck!

timlord

ps try 100 g a dy for 2 weeks, compare size , girth, and texture of bicep muscle
then do 200 g a day for 2 weeks
called scientific method and any trained pro would suggest this

travisjw18

You are probably right because I feel like I am starving all the time. I have had a hard time staying at the 1500 calories that my PFT told me was fine. I have actually been eating around 1800-2000 a day. Thanks