Macros
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I'm done, obviously I cannot convince you that a healthy adult (losing, maintaining or gaining) does not need that high of protein. You continue to use what you've learned online and I will use what I am being taught by Dietetic professionals.0
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First things I ask is "Are you eating 5 servings a day of fruit and veg?" and drinking 1-2 liters of water a day?0
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lemurcat12 wrote: »A good guideline is .8 - 1.0g protein per kg of body weight (DO NOT USE POUNDS). Since you lift weights I would go with the 1.0. Carbs 45% - 65% of calories with a minimum of 130g and fat 20% - 35% of calories.
No, for maintaining muscle on a deficit .8 g/lb (of goal weight) is a good idea.
40 (carbs) -30-30 is often consistent with this, if someone is on a deficit.
Basing your protein needs on pounds gives you way to high of protein intake. If your current weight is more than 125% of your ideal body weight (determined by height 5ft =106# + 6lbs for each additional inch), use your goal weight in kg to determine protein needs. If your ideal body weight is less than 125%, you can use your current weight in kg. Always use kg, not pounds.
No, it does not.
Yes, if you are obese use a goal weight (I'm a healthy weight so can use my actual weight).
Here's a good source:
https://examine.com/faq/how-much-protein-do-i-need-every-day/0 -
Well this thread spiraled into the abyss. Sorry OP.0
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I'll leave these here.
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/22150425
http://www.ncbi.nlm.nih.gov/pubmed/11023001
https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes0 -
I'm done, obviously I cannot convince you that a healthy adult (losing, maintaining or gaining) does not need that high of protein. You continue to use what you've learned online and I will use what I am being taught by Dietetic professionals.
does not need =/= would not benefit from0 -
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Np0
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So based on all the advice I'm adjusting my macro to 40 carbs 35 protein 25 fats. Thanks guys and gals. I'm going to try this ratio for a few.0
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multiplatformx wrote: »So based on all the advice I'm adjusting my macro to 40 carbs 35 protein 25 fats. Thanks guys and gals. I'm going to try this ratio for a few.
That should be as good a starting point as any. As long as your macros are somewhat reasonable, then it won't make too much difference for most of us.0 -
There is lots of science out there that shows that protein goals are higher. Glad @galgenstrick posted some. Unfortunately, textbooks are pretty slow to get updated.
Just like in anything else, blanket statements about how much someone needs is never a good idea. Too many factors such as deficit/maintenance/surplus, activity level along with type of activities... Lots of stuff plays a role.0 -
I think that everyone is different and there are so many factors that can play in to this. I think that you just really need to play around with your macros and find what works best for you. I'm focused on weight loss, I don't really work out other than walking and right now what works best for me is 50/30/20 fat/protein/carbs.0
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multiplatformx wrote: »So based on all the advice I'm adjusting my macro to 40 carbs 35 protein 25 fats. Thanks guys and gals. I'm going to try this ratio for a few.
I think you'll do great in those. Don't stress on hitting them exact every day, just as long as you're reasonably close.0 -
33/33/33 is good as is 40P/40C/20F0
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