Weight lifters question
Replies
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I think the bigger question is, why would a women need 170g of protein. That is more than most guys need.
OP, I generally do 0.
I take in 200g of protein a day, if you're a body builder and looking to gain major muscle mass, this is perfectly acceptable for a woman. This is offset by 2 refeeds a week.
I'm a competitive female heavyweight bodybuilder and put on considerable lean mass over the last two years eating .8 grams of protein per pound of lean mass.
http://www.jissn.com/content/11/1/20
You linked the Helms paper. Does that mean you support going up to 1.4 g/lb LBM when you cut? I am not sure if I am on Team Helms or Team Henselmans on this issue. Apologize in advance for derail.
The suggestion in the abstract is for bodybuilders who are losing 1% body fat per week. I do think that bodybuilders or competitors on a cut need more protein for lean mass retention. The OP is looking to compete eventually in bikini, which is why I posted this one. During bulking I lower protein.
I have never seen the suggestions for natural bodybuilders and competition prep made by Henselmans.0 -
I think the bigger question is, why would a women need 170g of protein. That is more than most guys need.
OP, I generally do 0.
I take in 200g of protein a day, if you're a body builder and looking to gain major muscle mass, this is perfectly acceptable for a woman. This is offset by 2 refeeds a week.
I'm a competitive female heavyweight bodybuilder and put on considerable lean mass over the last two years eating .8 grams of protein per pound of lean mass.
http://www.jissn.com/content/11/1/20
You linked the Helms paper. Does that mean you support going up to 1.4 g/lb LBM when you cut? I am not sure if I am on Team Helms or Team Henselmans on this issue. Apologize in advance for derail.
The suggestion in the abstract is for bodybuilders who are losing 1% body fat per week. I do think that bodybuilders or competitors on a cut need more protein for lean mass retention. The OP is looking to compete eventually in bikini, which is why I posted this one. During bulking I lower protein.
I have never seen the suggestions for natural bodybuilders and competition prep made by Henselmans.
Thanks. Henselman's a proponent of 0.82 g/lb bodyweight during cut and bulk.
Henselman vs. Helms: http://bayesianbodybuilding.com/eric-helms-protein/
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Was wondering about lean body mass and found this calculator: http://www.calculator.net/lean-body-mass-calculator.html
Thoughts @usmcmp or anyone?0 -
I have protein mix in my office
If I am in a jam for a good healthy meal I wil drink it
Protein shakes that taste good are a treat.0 -
kshama2001 wrote: »Was wondering about lean body mass and found this calculator: http://www.calculator.net/lean-body-mass-calculator.html
Thoughts @usmcmp or anyone?
Very rough estimate.0 -
BonyCastro wrote: »You need a percentage of grams per day based on your goals and current weight. My protein goal per day is 162. You should take at least 1.2 of your body weight when you re lifting. And no 170 grams is not as a man! My 162 is 40%, another 40% carbs and my fat goal is %20.
1.2 could be high but one correction is lean body weight.0 -
I don't usually do the protein shake. I have some powder here for when I feel like I'm not going to hit my protein goal (but I haven't paid as much attention to that lately as I should). In general, though, I get close to enough protein from food.
I do keep bars around for when I need a quick snack (I like to keep one with me when I'm out, too). My favorite are Balance, they are 40/30/30 (C/P/F) so they tend to have around 15 grams. I sometimes buy Luna or other brands, but only if they have close to 10g of protein for 200 calories.0 -
How many protein shakes do I drink a day. For everyone else it is going to be different, I normally drink 1 protein shake every day first thing in the morning. On work out days I would normally add 1 to 2 more servings (depending on how hard my workout was). Protein shakes are supplements so not everyone needs to take as long as you meet your daily protein intake per day. I go by this formula for my daily protein intake (weight x .80) if you are trying to stay lean OR (weight x .80) for gaining muscle.0
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BonyCastro wrote: »You need a percentage of grams per day based on your goals and current weight. My protein goal per day is 162. You should take at least 1.2 of your body weight when you re lifting. And no 170 grams is not as a man! My 162 is 40%, another 40% carbs and my fat goal is %20.
Yeah, I have my macros set at 35p/35f/30c; I've found that slightly lower carb intake is the best for me just for life in general (not specifically for training). This usually sets my goal for the day around 150 grams/day.
I really only eat a shake after I workout, b/c of blood sugar (it doesn't need to be refrigerated, filled with water, and there you go). A shake is just a convenient way to get something ingested quickly. I could probably pack some almonds, but that would require a little bit more planning in the morning...eh.0 -
I'll just throw this in here, but if i drink a large glass of skimmed milk within 30 mins of my weight lifting my muscles ache considerably less.0
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I have 2. A delicious mocha one with my breakfast. It has kinda replaced my bad habit of drinking an iced coffee.
For dessert I'll make a strawberry smoothie frappe thingie.
I also try to get lots of protein in my foods. But i just like my shakes0 -
I'll have a shake with oats or oatmeal with a scoop of protein for breakfast, a scoop with iced coffee pre-workout, a whey/casein blend post-workout and sometimes greek yogurt with a scoop of protein at night. I consume 200-240 grams of protein a day.0
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I drink protein shakes very rarely, and I average about 100-140 grams a day. I would say, maybbbbe once a week if I wasn't paying close enough attention during the day to my macros0
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1 if that. I eat my protein.
To the OP, rely more on actual science and not bro science.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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annette_15 wrote: »0... I use protein powders a lot in my food, but I never drink it
same here. Pancakes, cheesecake, fluff, sludge. Never a shake.0 -
0 most days
1 every blue moon.0 -
I think the bigger question is, why would a women need 170g of protein. That is more than most guys need.
OP, I generally do 0.
I take in 200g of protein a day, if you're a body builder and looking to gain major muscle mass, this is perfectly acceptable for a woman. This is offset by 2 refeeds a week.
Why would you need a refeed while in a caloric surplus/gaining phase?0 -
BonyCastro wrote: »You need a percentage of grams per day based on your goals and current weight. My protein goal per day is 162. You should take at least 1.2 of your body weight when you re lifting. And no 170 grams is not as a man! My 162 is 40%, another 40% carbs and my fat goal is %20.
Get ready for everyone here to tell you how wrong you are. Brace yourself.
I do one directly after workout, all of my other protein is pulled in from daily meals.0 -
BonyCastro wrote: »You need a percentage of grams per day based on your goals and current weight. My protein goal per day is 162. You should take at least 1.2 of your body weight when you re lifting. And no 170 grams is not as a man! My 162 is 40%, another 40% carbs and my fat goal is %20.
The minimum required is somewhere between 0.64 and 0.8g per lb of bodyweight with the latter being in the realm of professional bodybuilders. Beyond that will do you no harm, subject to no specific med conditions, but also no good
this is also in line with the oft quoted 1g per lb of LBM
Truth! And I wish I had learned that years ago when I was spending loads of money on whey
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