Question about Protein Intake and Fat Loss + Muscle Gain

stronghealthyconfidence
stronghealthyconfidence Posts: 6
in Health and Weight Loss
Hi everyone! I was researching protein and how important it is in toning up and loosing fat. Most of what I found said that as a fairly active female I should be getting much more than what I'm getting now. Under my daily total it says here I should have only 56g, when a lot of websites I've seen says for toning your body I should be getting .8-1g per pound of body weight. That's a BIG difference!

I've lost almost 76 pounds so far and I'm finally at a healthy weight (I'm 5'2" and 125.4lbs, small frame). So, now I'm finally at the point where I want to loose more fat, lower my fat %, and build and reveal more muscle and tone up. I can feel muscle especially in my mid section but my goal is to reveal and build on it.

I'm planning on upping my protein and doing more cardio, but what have you guys found works to tone up? Should I be eating more protein in order to get my body where I want it to be? Maybe I should do more cardio and HIIT workouts and a little less strength? (I do plenty of yoga and pilates) Also, I'm a vegetarian (80-90% vegan). So what are some ways I can get more protein? I eat plenty of beans and grains, but I want to try a vegan protein powder to add to smoothies. What are some vegan protein powder brands or other ways I could bump up my protein?

Thanks everyone!
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Replies

  • JennaM222
    JennaM222 Posts: 1,996 Member
    Lift HEAVY!!!
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.
  • McLifterPants
    McLifterPants Posts: 457 Member
    Lift HEAVY!!!

    Agreed. Nothing you are doing will build much muscle. Lift weights!!
  • twaltemade
    twaltemade Posts: 68 Member
    Our vegan protein powder is Sun Warrior (http://www.sunwarrior.com/). However, I've just switched to IsoPure Whey Isolate as I have heard that the protein is more accessible to the body than the vegan versions.

    A lot of options out there...just sharing my brands.
  • MissMaggie3
    MissMaggie3 Posts: 2,464 Member
    Lift heavy, and try hemp protein powder. It isn't an especially nice taste, but I disguise mine with chocolate powder. Very healthy though - great range of amino acids.
  • stronghealthyconfidence
    stronghealthyconfidence Posts: 6
    I'd love to start lifting weights, but where I live there aren't many gyms near me. I do have weights at home but I don't even know where to start. Are there videos maybe on youtube to show basics? I do Nike Training Club so I'm somewhere familiar with some moves. Should I add heavier weights to that? Maybe 5+?
  • melbot24
    melbot24 Posts: 347 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?
  • FierceFeline
    FierceFeline Posts: 98
    protein is based on LBM (lean body mass) not the entirety of body weight. You need to know your BF (body fat) percentage first, to know your lean body mass. there are various calculators online.

    also, cardio can be counterproductive with strength training (you can actually lose muscle. cardio is great for strengthening your heart...however). strength training burns fat. http://forum.bodybuilding.com/showthread.php?t=141902731&page=1


    loose into Starting Strength (the book). I'm getting into it now and will shortly being the program. It's a no-bull legit way to tone, get stronger, and burn fat.
  • Michelleypoo82
    Michelleypoo82 Posts: 156
    30 Day Shred is great for starting out, and once you're done with that, maybe P90X?
  • spiregrain
    spiregrain Posts: 254 Member
    Yeah, hemp protein powder is super good. It's very nice as part of a green smoothie too. A little more grainy than whey powders so putting something smooth in it can be an asset.
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    I'd love to start lifting weights, but where I live there aren't many gyms near me. I do have weights at home but I don't even know where to start. Are there videos maybe on youtube to show basics? I do Nike Training Club so I'm somewhere familiar with some moves. Should I add heavier weights to that? Maybe 5+?

    Yes, there are plenty of good videos on Youtube. Seach for "deadlift form," "squat form," "bench press form," "shoulder press form," and "bent over row form." Do those exercises, eat your protein, and you'll eventually be ripped out of your mind.
  • FierceFeline
    FierceFeline Posts: 98
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    sounds right to me!
  • twaltemade
    twaltemade Posts: 68 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    I think it is supposed to by .8 grams per pound of LEAN MUSCLE MASS. (Total weight less fat percentage)
  • FierceFeline
    FierceFeline Posts: 98
    30 Day Shred is great for starting out, and once you're done with that, maybe P90X?

    30DS is an excellent place to begin. Many people drop pounds, inches, and then tone
  • slappymcgee
    slappymcgee Posts: 50
    Lift HEAVY!!!

    Agreed. Nothing you are doing will build much muscle. Lift weights!!

    AGREE and AGREE!
    You need to read the book The First 20 MInutes. More cardio will not "tone" - in fact "toning" is misleading. Lift heavier weights, build lean muscle mass and burn more fat.
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    Yes.
  • FierceFeline
    FierceFeline Posts: 98
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    I think it is supposed to by .8 grams per pound of LEAN MUSCLE MASS. (Total weight less fat percentage)

    Bingo. I said the same thing haha
  • Maymichelle
    Maymichelle Posts: 106 Member
    Hi everyone! I was researching protein and how important it is in toning up and loosing fat. Most of what I found said that as a fairly active female I should be getting much more than what I'm getting now. Under my daily total it says here I should have only 56g, when a lot of websites I've seen says for toning your body I should be getting .8-1g per pound of body weight. That's a BIG difference!

    I've lost almost 76 pounds so far and I'm finally at a healthy weight (I'm 5'2" and 125.4lbs, small frame). So, now I'm finally at the point where I want to loose more fat, lower my fat %, and build and reveal more muscle and tone up. I can feel muscle especially in my mid section but my goal is to reveal and build on it.

    I'm planning on upping my protein and doing more cardio, but what have you guys found works to tone up? Should I be eating more protein in order to get my body where I want it to be? Maybe I should do more cardio and HIIT workouts and a little less strength? (I do plenty of yoga and pilates) Also, I'm a vegetarian (80-90% vegan). So what are some ways I can get more protein? I eat plenty of beans and grains, but I want to try a vegan protein powder to add to smoothies. What are some vegan protein powder brands or other ways I could bump up my protein?

    Thanks everyone!

    I am dairy/soy free and the only protein powder I can use is Brown Rice Protein. The one I found at GNC by a company called Jarrow. Compared to all the other protein mixes (that I can't have) it was pretty inexpensive. I've been making shakes with that and almond/coconut milk & peanut butter. Also, I have tried the Vegan Shakeology by Beachbody. I really like that but it can be expensive.
  • MissMaggie3
    MissMaggie3 Posts: 2,464 Member
    I'd love to start lifting weights, but where I live there aren't many gyms near me. I do have weights at home but I don't even know where to start. Are there videos maybe on youtube to show basics? I do Nike Training Club so I'm somewhere familiar with some moves. Should I add heavier weights to that? Maybe 5+?

    Try the New Rules of Lifting for Women - it's a great programme; I've been doing it at home for several months. If you already have the equipment, it's the cost of the book, and there's plenty of support here for anyone doing it.
  • LadyIntrepid
    LadyIntrepid Posts: 399 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    I think it is supposed to by .8 grams per pound of LEAN MUSCLE MASS. (Total weight less fat percentage)

    Yes - lean muscle mass, not total body weight, is what I've heard too. Here's a calculator to figure it out: (scroll down) http://www.bodybuilding.com/fun/lbm_calculator.htm
  • eatcleanNtraindirty
    eatcleanNtraindirty Posts: 444 Member
    Yes lift weights! They don't have to be heavy, but your weight lifting sessions should be intense! You should feel the burn and keep it pushing! I would stick to between 8-15 repetitions per set and 3-4 sets per exercise. Intensity = You should be fatigued after each set and get 30-120 seconds of rest to catch your breath.

    Protein intake is right on with 0.8-1.0 grams per lb of body weight. If you look at my diet, I am exceeding that limit because I am REALLY trying to put on lean muscle tissue. Whey protein isolate is the best option to go with for a basic protein. Otherwise blended proteins with whey isolate, egg, and casein proteins are beneficial for longer releasing protein for throughout the day. Always make sure you are taking a powdered or liquid form multi vitamin and glutamine as well for enhanced repair and recovery. Tablet vitamins are garbage and we end up peeing ~90% of the vitamins out. Message me if you have any questions... I'm a certified nutritionist and have been working out and lifting weights for sports since I was 14.
  • melbot24
    melbot24 Posts: 347 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    I think it is supposed to by .8 grams per pound of LEAN MUSCLE MASS. (Total weight less fat percentage)

    Yes - lean muscle mass, not total body weight, is what I've heard too. Here's a calculator to figure it out: (scroll down) http://www.bodybuilding.com/fun/lbm_calculator.htm

    Phew, okay...I feel better now. THANKS!
  • TeslaJoule
    TeslaJoule Posts: 62 Member
    Try the New Rules of Lifting for Women. It's a comprehensive book with the exercises, a suggested meal plan on how to get the protein needed (There's a vegetarian section), and they give explanations for why you should do it this way. There are a lot of women who do it at home and there's a support group on here to help with any questions and the ladies on there are GREAT! It's a great place to start. :)

    I would look for a kosher whey powder for your protein as that's the only way to know for certain that there was no animal products used in the whey, but whey itself is vegetarian at most. :( However, you can get around 25g of protein in a 140 cal shake, so it's probably the easiest way to ingest that much protein! Good luck!
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Lift heavy. New Rules of Lifting for Women is about a $10 book. Stronglifts and Starting Strength can be found online. 30 Day Shred is not strength training in the sense of heavy lifting. Your weight may not change much but you will get stronger, leaner, tighter as your body fat decreases. Less cardio, not more. Something you enjoy a few times a week will suffice. Lots of protein. Enough fat. Good luck.
  • belgerian
    belgerian Posts: 1,059 Member
    also, cardio can be counterproductive with strength training (you can actually lose muscle. cardio is great for strengthening your heart...however). strength training burns fat. http://forum.bodybuilding.com/showthread.php?t=141902731&page=1


    loose into Starting Strength (the book). I'm getting into it now and will shortly being the program. It's a no-bull legit way to tone, get stronger, and burn fat.

    Cardio burns fat also strenght training is great also. To imply cardio just helps your heart is misleading at best. My legs look GREAT very toned I have have burned over 80lbs of fat by primary cardio (Running) I will admit I would like to encorporate strenght training in my regime also.
  • laurenmdaley
    laurenmdaley Posts: 40 Member
    I second new rules of lifting for women. I just started this week, so can't share any results yet, but I really like the way the program is set up. Basically you start with weights you are comfortable with...maybe try pushing a little higher than you think you can, then the program is designed to increase your strenght and your weights over time (while decresing reps). It's a good read and has a great section on nutrition including the benefits of Protein and how to get more of it in your diet.

    Not to mention the New Rules group on this site is AWESOME!
  • ldudleyrd
    ldudleyrd Posts: 1 Member
    I'm a registered dietitian. The minimum amount of protein recommended is about 0.8g per KILLOGRAM of weight not pounds. That's where you are seeing the difference. I usually say think about 1/2 gram of protein for every pound of weight - so for a 125 pound woman that is somewhere between 60-65 grams of protein (that is your minimum). There is also good research now that shows that your body utilizes protein for tissue growth and repair in smaller amounts - no more than 30grams per meal. So what I suggest is trying to figure out how to get yoru 20-30 grams of protein at each meal three times per day consistently. Hope that helps!
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    In my experience, which includes a lot of anecdotal statistical analysis, 0.8 grams of protein per lb. of body weight will likely protect your muscle while losing weight and 1 gram per lb. of body weight will enable you to build muscle. Most research is consistent with that view.

    For building muscle, losing fat, and creating a cascade of really positive hormonal responses, try the major lifts: deadlifts, squats, bench press, shoulder press, and rowing/pull-ups. For each exercise, use a weight that challenges you in the 5 - 12 repetition range.

    Whoa, wait, what?

    So you eat 207 grams of protein a day?

    I think it is supposed to by .8 grams per pound of LEAN MUSCLE MASS. (Total weight less fat percentage)

    The study that readily comes to mind is the one by Dr. Peter Lemon, which found that .8 grams per pound of bodyweight (or 1.5 - 2.0 grams per kg of body weight) should be a minimum for those who exercise regularly. He's spent quite a bit of time dedicated to this single subject. After much analysis, this is consistent with my own experience, for whatever that is worth.
  • RenfieldX
    RenfieldX Posts: 87 Member
    Hi everyone! I was researching protein and how important it is in toning up and loosing fat. Most of what I found said that as a fairly active female I should be getting much more than what I'm getting now. Under my daily total it says here I should have only 56g, when a lot of websites I've seen says for toning your body I should be getting .8-1g per pound of body weight. That's a BIG difference!

    I've lost almost 76 pounds so far and I'm finally at a healthy weight (I'm 5'2" and 125.4lbs, small frame). So, now I'm finally at the point where I want to loose more fat, lower my fat %, and build and reveal more muscle and tone up. I can feel muscle especially in my mid section but my goal is to reveal and build on it.

    I'm planning on upping my protein and doing more cardio, but what have you guys found works to tone up? Should I be eating more protein in order to get my body where I want it to be? Maybe I should do more cardio and HIIT workouts and a little less strength? (I do plenty of yoga and pilates) Also, I'm a vegetarian (80-90% vegan). So what are some ways I can get more protein? I eat plenty of beans and grains, but I want to try a vegan protein powder to add to smoothies. What are some vegan protein powder brands or other ways I could bump up my protein?

    Thanks everyone!

    Vega (http://myvega.com/) makes vegan friendly protein powders, smoothies, etc.

    I do find that MFP lowballs your protein. You can go into your settings and manually adjust your macros and up the %protein until you get it where you'd like it to be. Roughly 1g of protein/lb of lean muscle mass seems to be the most common concensus if you're trying to build muscle (although I've heard differing opinions from 0.8 to 1.5 g/lb of lean muscle mass). Experiment a bit and find what works best for you.
  • mangozulu
    mangozulu Posts: 90 Member
    It's actually .8 gram per kilogram (2.2 pounds) of total body weight. This is plenty of protein to sustain and repair body tissues. For optimal muscle building combined with strength training the rec. is more like 1.6 or 1.7 gram protein per kilogram of total body weight.

    So for someone who is 120 lbs and lifting heavy.... 87 - 92 grams of protein a day will support muscle growth.

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