Strength Training Food

jones137

On a normal day I set my goals to 40% Protein, 35% Fat, 25% Carb. However, when I strength train I feel pretty week.

Any suggestions for food on workout days?

mmapags

Took a look at your diary and a couple of things jumped out. First, you are generally not eating to your goal. That could definitly cause energy issues in a workout. Second, you protein is set unnessasarliy high. I see a lot of number thrown around here but the best recommedation is the standard that I got from a person with a BS in exercise physiology and a minor in nutrition. For strength training, 1 to 1.6 grams per kilogram of lean mass. You can get that by taking your total weight, subtract your best estimate of body fat and divide by 2.2. You are well over that. Third, you are very low carb and if you are strength training, you will have energy issues. You can bump these up to 3 or 4 grams per kg of lean mass on training days.

jones137

Took a look at your diary and a couple of things jumped out. First, you are generally not eating to your goal. That could definitly cause energy issues in a workout. Second, you protein is set unnessasarliy high. I see a lot of number thrown around here but the best recommedation is the standard that I got from a person with a BS in exercise physiology and a minor in nutrition. For strength training, 1 to 1.6 grams per kilogram of lean mass. You can get that by taking your total weight, subtract your best estimate of body fat and divide by 2.2. You are well over that. Third, you are very low carb and if you are strength training, you will have energy issues. You can bump these up to 3 or 4 grams per kg of lean mass on training days.

Thanks for the insight. I agree, need to up calories especially on strength training days.

I'm going to up carbs on strength training days as well.

I came up with the protein number by assuming my BF% is 20% (fairly accurate) so my LBM is 170 lbs. So I then figured from what I've read, that I should try and get between 1 and 1.2 grams of protein for every pound or LBM. So that would be in the 170-207 range.....I shot in the middle. Then I figured my fat intake at 35% of my weight. Whatever was left I devoted to carbs.

Is my math or approach flawed in this regard? I'm pretty new to this so I wouldn't be shocked if I'm doing it wrong.

Jynus

Took a look at your diary and a couple of things jumped out. First, you are generally not eating to your goal. That could definitly cause energy issues in a workout. Second, you protein is set unnessasarliy high. I see a lot of number thrown around here but the best recommedation is the standard that I got from a person with a BS in exercise physiology and a minor in nutrition. For strength training, 1 to 1.6 grams per kilogram of lean mass. You can get that by taking your total weight, subtract your best estimate of body fat and divide by 2.2. You are well over that. Third, you are very low carb and if you are strength training, you will have energy issues. You can bump these up to 3 or 4 grams per kg of lean mass on training days.

From someone a LOT smarter than your friend.

Basically you were told wrong. Nitrogen balance is not an optimal way to find the best protein intake. And even his numbers are wrong regardless. the number you quoted there is NOT the RDA for strength training. RDA for strength training is like 1.4-2.0g

http://www.johnberardi.com/articles/nutrition/proprejudice.htm

mmapags

Took a look at your diary and a couple of things jumped out. First, you are generally not eating to your goal. That could definitly cause energy issues in a workout. Second, you protein is set unnessasarliy high. I see a lot of number thrown around here but the best recommedation is the standard that I got from a person with a BS in exercise physiology and a minor in nutrition. For strength training, 1 to 1.6 grams per kilogram of lean mass. You can get that by taking your total weight, subtract your best estimate of body fat and divide by 2.2. You are well over that. Third, you are very low carb and if you are strength training, you will have energy issues. You can bump these up to 3 or 4 grams per kg of lean mass on training days.

Thanks for the insight. I agree, need to up calories especially on strength training days.

I'm going to up carbs on strength training days as well.

I came up with the protein number by assuming my BF% is 20% (fairly accurate) so my LBM is 170 lbs. So I then figured from what I've read, that I should try and get between 1 and 1.2 grams of protein for every pound or LBM. So that would be in the 170-207 range.....I shot in the middle. Then I figured my fat intake at 35% of my weight. Whatever was left I devoted to carbs.

Is my math or approach flawed in this regard? I'm pretty new to this so I wouldn't be shocked if I'm doing it wrong.

The things that I see that look out of line are you are using pounds and should convert that to KG by dividing by 2.2. Then you can either use my numbers or the the poster previous who is using 1.4 to 2.0 instead of 1.0 to 1.6. The difference is fairly small.

Jynus,

I looked at your link and that's fine. What are you refering to when you say "nitrogen balance"? BTW, do you always jump in on a post telling people how wrong they are and how your source is a LOT smarter than thiers? Guessing you can find more open mindedness for your thoughts by taking a little less offensive approach. Just saying.

Good thing I'm not the sesnsitive type.

jones137

So if I convert LBM to kilograms I would have 77kg of LBM which means I would need between 77 grams and 154 grams of protein depending on whether I'm doing strength training or cardio?

Man, I thought I understood this.

hongruss

Jynus,

I looked at your link and that's fine. What are you refering to when you say "nitrogen balance"? BTW, do you always jump in on a post telling people how wrong they are and how your source is a LOT smarter than thiers? Guessing you can find more open mindedness for your thoughts by taking a little less offensive approach. Just saying.

Good thing I'm not the sesnsitive type.

Nice non confrontational reply to a brutal initial response, well done for taking the high road & not derailing the thread with tit for tat, people can we see more of this in the forums please!

Russ

jones137

Bump.....

mmapags

Jynus,

I looked at your link and that's fine. What are you refering to when you say "nitrogen balance"? BTW, do you always jump in on a post telling people how wrong they are and how your source is a LOT smarter than thiers? Guessing you can find more open mindedness for your thoughts by taking a little less offensive approach. Just saying.

Good thing I'm not the sesnsitive type.

Nice non confrontational reply to a brutal initial response, well done for taking the high road & not derailing the thread with tit for tat, people can we see more of this in the forums please!

Russ

Thanks Russ! You are correct, there is enough flaming going on. I'd prefer not to play in that stuff. Also, whatever tact the person lacks, I still might be able to learn something from them.

Jynus

Took a look at your diary and a couple of things jumped out. First, you are generally not eating to your goal. That could definitly cause energy issues in a workout. Second, you protein is set unnessasarliy high. I see a lot of number thrown around here but the best recommedation is the standard that I got from a person with a BS in exercise physiology and a minor in nutrition. For strength training, 1 to 1.6 grams per kilogram of lean mass. You can get that by taking your total weight, subtract your best estimate of body fat and divide by 2.2. You are well over that. Third, you are very low carb and if you are strength training, you will have energy issues. You can bump these up to 3 or 4 grams per kg of lean mass on training days.

Thanks for the insight. I agree, need to up calories especially on strength training days.

I'm going to up carbs on strength training days as well.

I came up with the protein number by assuming my BF% is 20% (fairly accurate) so my LBM is 170 lbs. So I then figured from what I've read, that I should try and get between 1 and 1.2 grams of protein for every pound or LBM. So that would be in the 170-207 range.....I shot in the middle. Then I figured my fat intake at 35% of my weight. Whatever was left I devoted to carbs.

Is my math or approach flawed in this regard? I'm pretty new to this so I wouldn't be shocked if I'm doing it wrong.

The things that I see that look out of line are you are using pounds and should convert that to KG by dividing by 2.2. Then you can either use my numbers or the the poster previous who is using 1.4 to 2.0 instead of 1.0 to 1.6. The difference is fairly small.

Jynus,

I looked at your link and that's fine. What are you refering to when you say "nitrogen balance"? BTW, do you always jump in on a post telling people how wrong they are and how your source is a LOT smarter than thiers? Guessing you can find more open mindedness for your thoughts by taking a little less offensive approach. Just saying.

Good thing I'm not the sesnsitive type.

Nitrogen balance is the test methedology for how rda was calculated by lemon. they examine pee and when nitogen starts to be seen, youve hit protein being wasted. however as the link shows, its not the best metric to use for optimal protein intake.

and yes, im always a jerk to people who are blatently wrong. i dont care about your feelings. i care about the poor sap who might actually listen to u and want them to know in hard terms that misinformation like yours is not to be taken seriously.

mmapags

So if I convert LBM to kilograms I would have 77kg of LBM which means I would need between 77 grams and 154 grams of protein depending on whether I'm doing strength training or cardio?

Man, I thought I understood this.

When you are doing strength I'd shoot for the high end of my spread and do 1.6. It wouldn't hurt to go up to 2 grams as jaynus suggested but it might be overkill. Only slightly though. So at 2 that would put you at 154. When you do cardio is it long and intense? If not, that is fine. If so, maybe bump it more.

Here is the link that I go my info from. Tonya is a member here and a friend of mine. She's got strong credentials.
http://www.myfitnesspal.com/blog/TrainingWithTonya/view/setting-macros-270342

Edited to add: Reading through Tonya's blog again I realized I am passing bad info! It's 1 to 1.5 of body weight in kgs! My apologies. Still puts you in the same neighborhood at 1.5 of body weight as does 2 grams per kg of lean mass. Again my apologies for not checking my source before speaking. Now you ahve it from the horses mouth!

mmapags

Nitrogen balance is the test methedology for how rda was calculated by lemon. they examine pee and when nitogen starts to be seen, youve hit protein being wasted. however as the link shows, its not the best metric to use for optimal protein intake.

and yes, im always a jerk to people who are blatently wrong. i dont care about your feelings. i care about the poor sap who might actually listen to u and want them to know in hard terms that misinformation like yours is not to be taken seriously.

Thanks for the nitrogen balance explanation. Good luck with that jerk approach. I'd suggest that there are better ways to accomplish the same thing and as you can see by my previous post I had founs my error and corrected it with an apology. I guess that humility thing is not your strong suit huh?

Jynus

when backed by research it works surprisingly well. people tend to care more when they get emotionally involved about an issue. jerk brings about that emotional response. research leads them down the path to enlightenment.

that all said, im very well versed in your rda recomendations. ive read the studies where they all came from. but where trainers like tanya fall flat is they just parrot those rdas without understanding why or where they come from. berardi or others like layne norton are some of the most acomplished scientists on earth in this field, and they, like many others, say the rdas are wrong and more may be optimal for peoples goals. and they have much more recent research to back their point the government rdas currently do not reflect. think of it how for decades we all knew that sat fats cause heart desease. we now know different, but you still see doctors and nutritionists parroting what they were taught in school that it does. change takes time. and what people think they know isnt always accurate.