macro distribution...

Cr357

Okay, go back and look at what was written here. 0.8 grams per pound for the standard recommendation, but only 0.6 grams per pound for strength training. Why would you go with less for strength training then you would for a standard recommendation? This is exactly what I'm talking about with where the confusion starts. All it takes is one person to mis-type pounds instead of kilograms and then it snowballs into several websites recommending the wrong amount. This is why I tell people, don't just blindly believe me or anything else you read online. Go buy the books and research journals and read the actual recommendations.

I think that the confusion comes in when a person gets too wrapped up in the ratios of the macronutrients and whether they went over or under. You only need to be "in the ballpark" at the end of the day your total energy balance will rule overall.

capnwo85

In response to both of you, yes, 0.8 grams of protein per kilogram of body mass is adequate for P90X because of the higher number of reps per set making it more muscular endurance then muscular strength or hypertrophy training. Now, if you were to up your weights and only do 6 to 10 reps per set (meaning the last of those reps would be all you could do because the weight is so heavy), then you could up it to between 1 and 1.5 grams per kilogram. Honestly, the macronutrient you need most for weight training, though, is carbs. Carbs are the primary source of fuel for the activity when doing resistance training. If you don't have enough carbs then the body will break down muscle to convert protein to carbs in order to fuel the activity. This can get rough on the kidneys and liver because of having to remove the nitrogen from the protein in order to use it for fuel. If you have adequate carbohydrate in your diet to replenish your glycogen and provide fuel for the weight training activities, then you don't have to eat as much protein because you won't have to use it for fuel and can use it all for muscle growth and repair and enzymatic activity.

As for a complete breakdown for you, I can't give you a recommendation for calories and such without a body fat %. But if you want to figure it for yourself, you can go to my blog to find your BMR, RMR (EER), and TDEE to determine your calorie needs. http://www.myfitnesspal.com/blog/TrainingWithTonya

As for protein on P90X at 143 pounds, however, here is a little math for you.

143 / 2.2046 = 64.86437449 kilograms

64.86437449 kilograms x 0.8 = 51.89149959 grams of protein per day.

If you increase your resistance you can go as high as:

64.86437449 kilograms x 1.5 = 97.29656174 grams of protein per day.

Anything more then that, however, without the proper stimulus to muscle growth, will be stored as fat or broken down to convert to carbs for fuel.

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16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist

Soooo many #'s. So little time.

samra2012

:noway:

suziecue66

For protein its definitely 1g per pound of LEAN MASS (that most recommend).

CalJur

You are asking a question which is specific to each individual and varies widely. I will tell you the macro settings on MFP are quite conservative. I suggest you speak with your physician or nutritionist in the first instance. If you are comfortable doing so you might wish to consult www.freedieting.com which has calculators for you to run different scenarios. I'm sure there are other sites as well but this one is quite good.

samra2012

ok... thanks!