Am I overdoing the protein???
Kestrelwings
Posts: 238 Member
Hi all, I would appreciate your opinions on my food diary.
I am trying to bulk at present.
Stats: 5'6" 112lbs
Calories: 2,600 plus extra for exercise
Programme: German Volume Training 3xper week (each session takes about an hour), some cardio with friends at weekends
I have recently upped my protein intake to compensate for the amount of lifting I am doing, but am worried I might be eating too much of it! I don't tolerate fat very well, so my ratios work out about 45%protein, 40%carbs 15%fat
Does my diary look OK to you? The German VT programme is certainly making me hungry (OK - starving!) which is making it easier to reach my calorie goals, but I don't want to be doing myself any damage by overdoing the protein.
Your opinions would be very helpful.
I am trying to bulk at present.
Stats: 5'6" 112lbs
Calories: 2,600 plus extra for exercise
Programme: German Volume Training 3xper week (each session takes about an hour), some cardio with friends at weekends
I have recently upped my protein intake to compensate for the amount of lifting I am doing, but am worried I might be eating too much of it! I don't tolerate fat very well, so my ratios work out about 45%protein, 40%carbs 15%fat
Does my diary look OK to you? The German VT programme is certainly making me hungry (OK - starving!) which is making it easier to reach my calorie goals, but I don't want to be doing myself any damage by overdoing the protein.
Your opinions would be very helpful.
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Replies
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Nope sounds good.....I do 40/40/20 (P/C/F) for ratios....its a good middle of the road combination. Enough protein, good amt carbs for workout........0
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unless you have kidney problems its probably not too much protein. if you're gaining the amount you want each week then you're doing it right.0
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I were you I would increase my Carbs over my Proteins, it looks like you need most of it to be energy at 2600 calories.
In my personal opinion I think your split should be 35/50/15 (P/C/F). With your body weight if you need those 2600 calories you should be fine with 228 grams of protein.0 -
Kestrelwings wrote: »Hi all, I would appreciate your opinions on my food diary.
I am trying to bulk at present.
Stats: 5'6" 112lbs
Calories: 2,600 plus extra for exercise
Programme: German Volume Training 3xper week (each session takes about an hour), some cardio with friends at weekends
I have recently upped my protein intake to compensate for the amount of lifting I am doing, but am worried I might be eating too much of it! I don't tolerate fat very well, so my ratios work out about 45%protein, 40%carbs 15%fat
Does my diary look OK to you? The German VT programme is certainly making me hungry (OK - starving!) which is making it easier to reach my calorie goals, but I don't want to be doing myself any damage by overdoing the protein.
Your opinions would be very helpful.
So, you are asking if 293 grams of protein is too much for someone on a bulk and weighs 112 pounds? Yes, this is not optimal, ideal, or remotely close to fine. 2600/45=1,170
1,170/4=292.5 (I rounded up) unless my math sucks(and it may) you are providing entirely too much on a day-to-day basis for your body.
If you feel it is adequate I'd suggest at least researching how the body handles excess MACROS like Protein.
And to pull a quote from the Karate Kid "Karate yes, or Karate no, like chicken crossing street. Karate maybe "SQUUEKK" just like a chicken" So middle of the road usually ends poorly for the chicken just like someone eating this much Protein. PS--I paraphrased the Karate Kid quote...best of luck.
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Seems a little high but as long as your body can handle it than it's probably not doing you any harm. With your numbers I would normally recommend lower protein and higher fat but you indicate an issue with fat but if you can up your fat and lower your protein a bit I would recommend that. A high protein/low fat diet tends to be very hard to stick to since it's hard to find a good variety of foods that are high protein without a lot of fat.0
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like others have said, no it should not be a problem, but you may want to consider addjusting your numbers…I am bulking right now and doing 35p 35c 30 fats….0
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My MFP puts my target protein intake at 260g/day on those ratios. Most of my protein is from chicken & eggs, as I will sit and eat my way through a huge bag of cooked chicken like it was popcorn - nom nom nom. I do have shakes as well, with breakfast and then before bed. I used to have the opposite problem - my diet was virtually all carbs! I was only getting in about 100g of protein on a good day - my trainer dispaired of me ;-)0
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Kestrelwings wrote: »My MFP puts my target protein intake at 260g/day on those ratios. Most of my protein is from chicken & eggs, as I will sit and eat my way through a huge bag of cooked chicken like it was popcorn - nom nom nom. I do have shakes as well, with breakfast and then before bed. I used to have the opposite problem - my diet was virtually all carbs! I was only getting in about 100g of protein on a good day - my trainer dispaired of me ;-)
100g of protein shouldn't be an issue. I wonder if either your trainer is a broscience follower of the mythical 1.5g to 2g/lb or just didn't like your carbs so high. Either way, 100g-150g should also be sufficently high enough for even your German VT program since you are only able to use so much protein and the current body of research seems to show indications of overnutrition at just shy of 1g/lb (based on leucine oxidation measures IIRC).
ETA again, no issue with what I see in your protein intake but if you are concerned you might want to see an RD about options and also to see if it's all fats or just some fats you have issues with. My view as that the more flexible your diet the better in the long run.0 -
No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.0
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ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
there may not be a NEED for that much, but is it really going to do much harm?0 -
ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
It's not a need but you have to fill your calories with something and she is using protein for calories more than for tissue maintenance/building. We understand that very well but the question is more of harm and it's not likely harmful. Not only that, even with extreme amounts of exercise she wouldn't be able to utilize that much protein and we know that but it sounds like you think maybe she could and you would be wrong.
ETA now if we are talking someone with extremely low BF%, extreme exercise AND pharma enhancements then maybe they could utilize 1.5g/lb but a normal person never could.0 -
TavistockToad wrote: »ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
there may not be a NEED for that much, but is it really going to do much harm?
Only to the people around her when she's eating 300g of protein/day as a petite female.0 -
You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?0 -
You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?
Sounds good to me.
I think I read 52% of protein can be turned into glucose in the blood stream.
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It is indeed possible that there may be harm. http://perfecthealthdiet.com/2011/03/protein-for-athletes/TavistockToad wrote: »ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
there may not be a NEED for that much, but is it really going to do much harm?
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112 lbs scale weight... she's probably at 300% of the amount of protein she could get any sort of benefit from. There are a lot of people who go overboard on protein consumption, but this is probably the most extreme example I've seen. Eat some carbs.0
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112 lbs scale weight... she's probably at 300% of the amount of protein she could get any sort of benefit from. There are a lot of people who go overboard on protein consumption, but this is probably the most extreme example I've seen. Eat some carbs.
If this is the most extreme example then you need to hit some of the body building forums!
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250g+ for a small woman IS a lot- but if you feel good- I wouldn't sweat it honestly.0
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Thought I would hit the journals to see what level is considered dangerous by the current body of science. Seems that >35% of intake is considered potentially dangerous levels but that seems a bit low to set the alarm to me but here is the link to one article http://www.ncbi.nlm.nih.gov/pubmed/167799210
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52%? Neoglucogenesis will convert a certain amount per day but not 52%GaleHawkins wrote: »You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?
Sounds good to me.
I think I read 52% of protein can be turned into glucose in the blood stream.
Where did you read that?
I think he is refering to a LC/HF diet with moderate protein intake. I think it's 150g of conversion per day IIRC but I'm just getting lazzy on the look ups...0 -
Like others have mentioned, I would think she would be better off substantially increasing her carb intake. With a protein intake like that in relation to her size, I don't think we can say with certainty that there's no harm in consuming that amount.Wheelhouse15 wrote: »ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
It's not a need but you have to fill your calories with something and she is using protein for calories more than for tissue maintenance/building. We understand that very well but the question is more of harm and it's not likely harmful. Not only that, even with extreme amounts of exercise she wouldn't be able to utilize that much protein and we know that but it sounds like you think maybe she could and you would be wrong.
ETA now if we are talking someone with extremely low BF%, extreme exercise AND pharma enhancements then maybe they could utilize 1.5g/lb but a normal person never could.
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ForecasterJason wrote: »
Like others have mentioned, I would think she would be better off substantially increasing her carb intake. With a protein intake like that in relation to her size, I don't think we can say with certainty that there's no harm in consuming that amount.Wheelhouse15 wrote: »ForecasterJason wrote: »No offense to anyone, but I have to question the credibility of some of these responses. 250-290 grams of protein for a 112 pound female is beyond crazy, unless we're talking about someone who is doing extreme amounts of vigorous exercise a day.
It's not a need but you have to fill your calories with something and she is using protein for calories more than for tissue maintenance/building. We understand that very well but the question is more of harm and it's not likely harmful. Not only that, even with extreme amounts of exercise she wouldn't be able to utilize that much protein and we know that but it sounds like you think maybe she could and you would be wrong.
ETA now if we are talking someone with extremely low BF%, extreme exercise AND pharma enhancements then maybe they could utilize 1.5g/lb but a normal person never could.
I agree, I mentioned that her trainer was probably either a low carber or a high protein advocate. I think fat and carbs should be higher but I'm a believer in more along the lines of 50% carb, 25-30% protein and the rest fat.
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Too high IMO, more beneficial for you to use those calories in the form of carbs to boost performance in the gym.0
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LolBroScience wrote: »Too high IMO, more beneficial for you to use those calories in the form of carbs to boost performance in the gym.
+1
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LeadingMuscle wrote: »LolBroScience wrote: »Too high IMO, more beneficial for you to use those calories in the form of carbs to boost performance in the gym.
+1
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Why am I not surprised his comment might have to do with some low carb stuff. As always. Just ridiculous.Wheelhouse15 wrote: »
52%? Neoglucogenesis will convert a certain amount per day but not 52%GaleHawkins wrote: »You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?
Sounds good to me.
I think I read 52% of protein can be turned into glucose in the blood stream.
Where did you read that?
I think he is refering to a LC/HF diet with moderate protein intake. I think it's 150g of conversion per day IIRC but I'm just getting lazzy on the look ups...
I think it's more the conversion rate he's referring to. That is, he's not saying 52% of all protein you consume gets turned into glucose. He's saying that, for excess protein that your body chooses to convert to glucose, the conversion rate is about 1g/protein:.52g/glucose. No clue if those numbers are accurate though, but it's not a super efficient process and those numbers aren't that far off.0 -
If you are trying to add muscle, then the general rule is about 1g per lb of body weight. Maybe 1.5 at the very most. Keep carbs at about that same quantity. At least two days a week, dial back the carbs to only 50-100g and up fats. Personally, I think the best ratio is 35% Protein, 35% Carbs, 30% Fat. If you cut back on any one of those for too long, it cuts into muscle gains, otherwise- dialing one back for a day here and there can keep the body responsive.0
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GaleHawkins wrote: »You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?
Sounds good to me.
I think I read 52% of protein can be turned into glucose in the blood stream.
Wow, you win the award for the smallest avatar on the forums!
OP: I think SideSteel gave you some great advice, and he knows a lot about bulking (whereas I know nothing).0 -
You're probably consuming at least 2x the amount of protein that you could likely utilize for muscle building purposes. Which basically means you're eating very expensive carbohydrates.
I'm not claiming that it's dangerous, but it's not likely doing you any favors unless the only way you can maximize your satiety is by eating that much protein.
I would see what happens when you crank carbs up substantially in favor of protein and perhaps a little additional fat to see how it influences training performance and satiety.
When you say you don't "tolerate" fat very well, what do you mean?
Agreed. Studies show around .87g (some study even less) of protein/lbs to be sufficient for building muscle in a hypercaloric diet. While you most likely won't have adverse health effects consuming a higher protein diet, you may find you benefit more (performance and recovery) from a higher carb intake.
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If you are trying to add muscle, then the general rule is about 1g per lb of body weight. Maybe 1.5 at the very most. Keep carbs at about that same quantity. At least two days a week, dial back the carbs to only 50-100g and up fats. Personally, I think the best ratio is 35% Protein, 35% Carbs, 30% Fat. If you cut back on any one of those for too long, it cuts into muscle gains, otherwise- dialing one back for a day here and there can keep the body responsive.
Why? Why cut carbs ?
Because every thread must be low carb thread.
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