Question about Protein Intake and Fat Loss + Muscle Gain
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Thank you! That makes a little more sense now. So I calculated to be about 91lbs of lean muscle mass so I need about 91g of protein a day? I think that makes more sense than 125g.0
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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.
Bingo. Someone got there in the end. You can go up to 2g per Kg LBM. Yes, lean body mass.
And, CARDIO does not cause your MUSCLES to degenerate - this is almost pure myth, it does occur in people with very poor nutrition, like starving then there is atrophy.
Exercise should be
Strength - lifting - one type of muscle fibre - really good for pushing the heart to anaerobic limits on a short term basis
Stamina - cardio - a completely different muscle fibre - also good for pushing the heart but at lower HR levels, unless sprinting
Balance - core strength and conditioning, the platform that supports the rest of your body
Flexibility - have you seen a Sumo wrestler performing the rituals before a bout.
bit like nutrition really, a well rounded portion of everything unless you are doing something like low carb, high protein, or whatever. It all serves a purpose. But whatever you do, you should try to do a bit of everything.0 -
Thank you! That makes a little more sense now. So I calculated to be about 91lbs of lean muscle mass so I need about 91g of protein a day? I think that makes more sense than 125g.
There is only one way to be absolutely sure: open a spreadsheet, regularly record your body fat %, protein intake, and exercise protocol, and then perform basic correlation and trend analysis. That way, you'll know exactly what you, in particular, need.
Relying on nutritional bromides won't get you optimal results.0 -
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!
That is helpful, thank you. I almost freaked out going how the heck am I going to be able to consume 130 grams of protein a day as a vegetarian?! I've been averaging 70, sometimes getting up to 100 grams, so I think I should be okay.0 -
When people say lift heavy they mean HEAVY.
What they're referring to are compound exercises that can typically only be done with a barbell utilizing a squat rack. Some of which can be adapted to dumbbell use but not dinky little 5 lb dumbbells. Some of the exercises they have you doing will have you lifting over 100 lbs. Read the books Starting Strength or New Rules of Lifting for Women.
"Heavy" is relative. When people say Lift Heavy on here they refer to lifting an amount of weight that, when doing compound exercises (squat, deadlift, clean, barbell row, bench press, other compound exercises) have you hitting failure (the point at which you can not go any further without taking a short rest) in about 5 reps. If you can keep going past that without taking a break you are not lifting heavy.0 -
I enjoyed the Chalean Extreme series for lifting as a beginner. Chalene is quirky and upbeat. The set is pretty stylized and a bit "hollywood", but I found the moves pretty approachable and they produced results. I've heard good things about the New Rules of LIfting for Women, but I don't know if you can easily get the kind of weight needed for a home gym experience?!?!? Not sure. I bought up to 25 lb weights to use for Chalean Extreme.
As for protein powder, I only use Muscle Milk right now and only two or three shakes a week. Don't know if it's fabulous or not, but i like it well enough.
Good luck!!0 -
I enjoyed the Chalean Extreme series for lifting as a beginner. Chalene is quirky and upbeat. The set is pretty stylized and a bit "hollywood", but I found the moves pretty approachable and they produced results. I've heard good things about the New Rules of LIfting for Women, but I don't know if you can easily get the kind of weight needed for a home gym experience?!?!? Not sure. I bought up to 25 lb weights to use for Chalean Extreme.
As for protein powder, I only use Muscle Milk right now and only two or three shakes a week. Don't know if it's fabulous or not, but i like it well enough.
Good luck!!
New Rules of Lifting for Women is about taking training techniques designed for the way powerlifters train and adapting them to a "woman-friendly" program. It was meant to be done in a gym and unless you have a squat rack at home with a couple hundred pounds of weight for your barbell it's not likely you'll be able to do it at home. There really is no substitute for a gym membership because you can not see the same kinds of improvements/gains working with a 20-30 lb weight as you would with a couple hundred pounds. Linear progression.0 -
Thanks everyone! It sounds like I need to be doing more strength training rather than cardio like I originally thought. What are some things I can do at home for strength? I know Nike Training Club uses a mix of weights and cardio which I really like. Would something like 30DS or Insanity be something I should consider? I actually will have access to my college's gym this fall semester, but I'll have to check to see if I could have someone show me the ropes with weights.0
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Insanity is exclusively cardio. What little resistance training it has is bodyweight based.
30DS is circuit training, not actually strength training. You won't find any at-home video programs that are actual strength training because like I said there really is no way to do it without access to gym equipment. You can purchase dumbbells but you're limited mainly to isolation movements as most of the big compound exercises need a barbell and a lot more weight than you can realistically get for the home to challenge your lower body, assuming your form is correct.
Just because something uses weights doesn't mean it's actual strength training.Thanks everyone! It sounds like I need to be doing more strength training rather than cardio like I originally thought. What are some things I can do at home for strength? I know Nike Training Club uses a mix of weights and cardio which I really like. Would something like 30DS or Insanity be something I should consider? I actually will have access to my college's gym this fall semester, but I'll have to check to see if I could have someone show me the ropes with weights.0 -
I enjoyed the Chalean Extreme series for lifting as a beginner. Chalene is quirky and upbeat. The set is pretty stylized and a bit "hollywood", but I found the moves pretty approachable and they produced results. I've heard good things about the New Rules of LIfting for Women, but I don't know if you can easily get the kind of weight needed for a home gym experience?!?!? Not sure. I bought up to 25 lb weights to use for Chalean Extreme.
As for protein powder, I only use Muscle Milk right now and only two or three shakes a week. Don't know if it's fabulous or not, but i like it well enough.
Good luck!!
New Rules of Lifting for Women is about taking training techniques designed for the way powerlifters train and adapting them to a "woman-friendly" program. It was meant to be done in a gym and unless you have a squat rack at home with a couple hundred pounds of weight for your barbell it's not likely you'll be able to do it at home. There really is no substitute for a gym membership because you can not see the same kinds of improvements/gains working with a 20-30 lb weight as you would with a couple hundred pounds. Linear progression.
^^^^^Well this is a depressing statement! Everybody!!...if you can't afford a gym member just go lie down on the couch because you're f*cked.
In reality....there are ways to successfully strength train at home!!! I would 100% recommend getting the 'new rules of lifting for women'. It's a great read with tons of useful information. And the workout routine can be done at home. There are some modifications to the routine but it doesn't make it not effective. Even in the book they show modifications for people doing the workout at home. Squat rack with a couple hundreds of pounds?!??!?! Really.....most of us will never achieve that type of result from this program even at the gym.
Get your basics, some dumbbells (pass up those 2 and 5 pounders!! start at least at 10s) and a barbell, kettlebell, stability ball ect. If money is an issue...buy second hand (craigslist). I buy something every paycheck to add to my home gym. Also bodyweight exercises and calisthenics are amazing!!!! Google that stuff, lot's of routines out there on youtube and pinterest! I love JillIan Michaels DVDs......30 day shred, Extreme shed and shred and yoga meltdown. Where there is a will there is a way!0 -
I enjoyed the Chalean Extreme series for lifting as a beginner. Chalene is quirky and upbeat. The set is pretty stylized and a bit "hollywood", but I found the moves pretty approachable and they produced results. I've heard good things about the New Rules of LIfting for Women, but I don't know if you can easily get the kind of weight needed for a home gym experience?!?!? Not sure. I bought up to 25 lb weights to use for Chalean Extreme.
As for protein powder, I only use Muscle Milk right now and only two or three shakes a week. Don't know if it's fabulous or not, but i like it well enough.
Good luck!!
New Rules of Lifting for Women is about taking training techniques designed for the way powerlifters train and adapting them to a "woman-friendly" program. It was meant to be done in a gym and unless you have a squat rack at home with a couple hundred pounds of weight for your barbell it's not likely you'll be able to do it at home. There really is no substitute for a gym membership because you can not see the same kinds of improvements/gains working with a 20-30 lb weight as you would with a couple hundred pounds. Linear progression.
^^^^^Well this is a depressing statement! Everybody!!...if you can't afford a gym member just go lie down on the couch because you're f*cked.
In reality....there are ways to successfully strength train at home!!! I would 100% recommend getting the 'new rules of lifting for women'. It's a great read with tons of useful information. And the workout routine can be done at home. There are some modifications to the routine but it doesn't make it not effective. Even in the book they show modifications for people doing the workout at home. Squat rack with a couple hundreds of pounds?!??!?! Really.....most of us will never achieve that type of result from this program even at the gym.
Get your basics, some dumbbells (pass up those 2 and 5 pounders!! start at least at 10s) and a barbell, kettlebell, stability ball ect. If money is an issue...buy second hand (craigslist). I buy something every paycheck to add to my home gym. Also bodyweight exercises and calisthenics are amazing!!!! Google that stuff, lot's of routines out there on youtube and pinterest! I love JillIan Michaels DVDs......30 day shred, Extreme shed and shred and yoga meltdown. Where there is a will there is a way!
To be perfectly honest most women I see at the gym who bother to head over to the free weights section are moving 150+ lbs on the squat rack in no time.
I'm not saying you can't get fit at home. But getting fit is not the same thing as actual strength training. If you're not training for high weight/low rep compound movements, it's just not strength training. Does it have health benefits? Yes. Does it shape your body? It helps, sure. But it's not strength training. You clearly did not comprehend what I was trying to say.
Also Jillian Michaels DVDs are circuit training. Circuit training is not strength training. Very far from it actually.0 -
I've heard powerlifters joke that anything above 3 reps is cardio...0
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I enjoyed the Chalean Extreme series for lifting as a beginner. Chalene is quirky and upbeat. The set is pretty stylized and a bit "hollywood", but I found the moves pretty approachable and they produced results. I've heard good things about the New Rules of LIfting for Women, but I don't know if you can easily get the kind of weight needed for a home gym experience?!?!? Not sure. I bought up to 25 lb weights to use for Chalean Extreme.
As for protein powder, I only use Muscle Milk right now and only two or three shakes a week. Don't know if it's fabulous or not, but i like it well enough.
Good luck!!
New Rules of Lifting for Women is about taking training techniques designed for the way powerlifters train and adapting them to a "woman-friendly" program. It was meant to be done in a gym and unless you have a squat rack at home with a couple hundred pounds of weight for your barbell it's not likely you'll be able to do it at home. There really is no substitute for a gym membership because you can not see the same kinds of improvements/gains working with a 20-30 lb weight as you would with a couple hundred pounds. Linear progression.
^^^^^Well this is a depressing statement! Everybody!!...if you can't afford a gym member just go lie down on the couch because you're f*cked.
In reality....there are ways to successfully strength train at home!!! I would 100% recommend getting the 'new rules of lifting for women'. It's a great read with tons of useful information. And the workout routine can be done at home. There are some modifications to the routine but it doesn't make it not effective. Even in the book they show modifications for people doing the workout at home. Squat rack with a couple hundreds of pounds?!??!?! Really.....most of us will never achieve that type of result from this program even at the gym.
Get your basics, some dumbbells (pass up those 2 and 5 pounders!! start at least at 10s) and a barbell, kettlebell, stability ball ect. If money is an issue...buy second hand (craigslist). I buy something every paycheck to add to my home gym. Also bodyweight exercises and calisthenics are amazing!!!! Google that stuff, lot's of routines out there on youtube and pinterest! I love JillIan Michaels DVDs......30 day shred, Extreme shed and shred and yoga meltdown. Where there is a will there is a way!
To be perfectly honest most women I see at the gym who bother to head over to the free weights section are moving 150+ lbs on the squat rack in no time.
I'm not saying you can't get fit at home. But getting fit is not the same thing as actual strength training. If you're not training for high weight/low rep compound movements, it's just not strength training. Does it have health benefits? Yes. Does it shape your body? It helps, sure. But it's not strength training. You clearly did not comprehend what I was trying to say.
Also Jillian Michaels DVDs are circuit training. Circuit training is not strength training. Very far from it actually.
Every one has a starting point, a different level they are working at. The OP has no experience in strength training and starting at home to become 'fit' is fine for some people. She's got a long time to work up to squats with 150lbs. As in all aspects of exercise there are different levels of fitness and ability.
Jillian Michaels...yes I'll give you that one, it's circuit training. But the yoga meltdown DVD has bodyweight movements that require a lot of strength.
It's all in what your goal is - I could be wrong but I don't think her ultimate goal is to squat with 150lbs and I don't think most women need to work at that level to get the results we're seeking. Just as in some people run...and they aspire to do marathons. Other people run and they're happy with a 5k or less. It doesn't make them any less a runner. So when I drag my old *kitten* to my home gym and thrust my pitiful 12lb dumbbells in the air doing shoulder presses I AM STRENGTH TRAINING!0 -
You definitely need some sort of protein powder. I recommend since you are almost vegan you get some sort of vegan protein powder. What I did was go onto a review site and picked the best one.
http://veganproteinpowders.net is a good site because it has a bunch of reviews based on taste, and a lot of vegan powders can taste really bad.0 -
I do agree with you there. For me strength training means working your entire body at once. I consistently do pilates and yoga because they do work my entire body, and I love it. I'm looking for something different because I feel like my body is at a standstill. You are right with your assumption. If I can one day squat 150lbs, awesome! But that's not my goal. My goal now is to remain a healthy weight but tone up. I'm not looking to be completely ripped, but rather fit. I've come a long way already, but there are still certain parts of my body I really want to improve. (like a solid core, tighter thighs, and arms) I know I can achieve those things at home and in the gym. I'm just looking for more options, and seeing what else is out there that can help me achieve what I want for my health and confidence.0
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I do agree with you there. For me strength training means working your entire body at once. I consistently do pilates and yoga because they do work my entire body, and I love it. I'm looking for something different because I feel like my body is at a standstill. You are right with your assumption. If I can one day squat 150lbs, awesome! But that's not my goal. My goal now is to remain a healthy weight but tone up. I'm not looking to be completely ripped, but rather fit. I've come a long way already, but there are still certain parts of my body I really want to improve. (like a solid core, tighter thighs, and arms) I know I can achieve those things at home and in the gym. I'm just looking for more options, and seeing what else is out there that can help me achieve what I want for my health and confidence.
Compound moves are great for getting results - just choose weights that challenge you
squats
deadlifts
overhead presses
bench presses
I would also invest in some protein powder! Good Luck:flowerforyou:0 -
i get in about 220-270grams of protein per day
Also anything you need to know about Basic nutrition needs and how to calculate. Refer to this wonderful site
http://www.emma-leigh.com/basics_calorie_needs.html0 -
Try new rules of weight lifting for women, it's awesome! Each workout is a full body workout, you can do it at home, explains all the nutrition aspects too. Recommend 100%0
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Something else to look into for getting ripped is kettlebells (you can use dumbells to its just harder to get between your legs) anyways dumbell swings and a few other things by this guy on youtube are intense it works your muscles like crazy and my heartrate gets to 160-175 bpm
here is the link he has some very nice information
http://www.youtube.com/user/marcroops?feature=g-all-u0
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