How much protein?

Porcelain1981

Hi All

I'm 5' 7.75", currently at 82 kg / 181 lbs and aiming for somewhere in the region of 57 kg/ 126lbs. 57kg is lose as I appreciate it's the measurements that will count further down the line and I'm really aiming for a toned british size 10.

A couple of years ago I got very close to where I wanted to be with diet and fitness, but I allowed life to take over. For me this has to be a life time thing. Short term: I'm aiming to reduce the fat as quickly as possible, but in a healthy manner, so need to build muscle rapidly (just not huge ones). Long term: maintain.

My trainer has looked at my dairy and suggested I need more protein to help build the muscle, except dumbarse me forgot to ask how much! Could anyone please give me a steer on how many grams I should be aiming for, in lieu?

Thanks!



Diet: (dairy should be viewable)
I'm staying away from dairy and gluten (IBS) for the most part and aim to keep things healthy.
Brekkie: Porridge
Lunch: at home it's protein plus salad/veg, in work it's more of a challenge and have been opting for Fresh Soups
Evenings: Cooking from scratch, lots of veggies and Mr George Foreman / stir fries / oven baking.
Lots of water, just forget to log it.

Weekly Fitness:
Have 2 x Personal Training a week, mix of strength and cardio. Currently working on core & upper body strength as they're both at zero (lower strength far better)
Aiming for 3 x Tony Horton's 10 minute trainer (2-3 blocks each session)
1 x something different - i.e. walking hopefully building up to interval jogging / sprinting.

w1lkesy

Always aim to hit at least 1.2g/kg of body weight as this will aid repair and growth in muscle. As you body is doing that, your fat metabolism will be more efficent and burn more fat. So in your case you will need to eat 98.4g of proteins (82kg *1.2g =98.4). but obvisouly when your weight changes, this will change too.

Good luck!

Porcelain1981

Thank you

Since I took his comments on board, I seem to be hitting roughly 120g / day, is there any downside to this?

Nicola0000

The max you should ever comsume is 2.5g per KG of body weight (source from Nutrition and weight management course have just completed). Otherwise too much protein can cause problems kidney problems due to the extra acidity in the blood.

Porcelain1981

Thanks Nicola