My Personal Challenge for May 2016

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pansamanchada
pansamanchada Posts: 158 Member
in Challenges
Results of my April Challenge are here:
http://community.myfitnesspal.com/en/discussion/10381894/results-of-my-april-2016-challenge-9-2-lbs-down-and-more#latest

I really need to focus on upping my protein intake.
I hear that one should consume 1 gram of protein per lbs of body weight.
I already know I won't get close to eating 242 grams of protein a day.

For May I'm setting my protein intake to about 0.8 per lbs, carbs and fat will work themselves out.
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Here's my protein intake for April vs the goal I'm setting for May. I have a lot of work to do!
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It's a tall task. I will almost certainly fail a lot the first few days.
But I need to do it because part of my May Challenge also has to do with Lifting.
I want to start lifting 3 days a week. I have a really great program I was doing before and I have set my weight loss to 1lbs per week vs 2 the previous month.

To recap here's the key parts of my challenge.
1- Eat 197 g of protein a day
2- Lift 3 times a week
3- My weight loss goal is set to 1 lbs for the month.

I'm also extending what was my challenge for April and I'll avoid eating high calorie junk food from a fast food national chain specially not from the drive-thru except for 2 times a month.

Now I need to go research more on how to get that much protein :s

Replies

  • HomeGym57
    HomeGym57 Posts: 2 Member
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    Protein 1 gram per lean body mass weight . So if you weigh 240 with 28% body fat your lean body mass weight is roughly around 175 lbs.
  • pansamanchada
    pansamanchada Posts: 158 Member
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    tunin99 wrote: »
    Protein 1 gram per lean body mass weight . So if you weigh 240 with 28% body fat your lean body mass weight is roughly around 175 lbs.

    Thank you @tunin99 I've heard a calculation based on lean mass as well.

    However according to this book:
    http://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG
    Page 156 it says that the recommended protein intake is based on Body Weight and that it's ok to do 0.8 if I'm over 30% body fat.

    Could you direct me to an article that explains the lean mass calculation please?
  • Orphia
    Orphia Posts: 7,097 Member
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    From the World Health Organisation:

    "The requirement indicated by the meta-analysis (6) (a median requirement of 105 mg nitrogen/kg per day or 0.66 g/kg per day of protein) can be accepted as the best estimate of a population average requirement for healthy adults. Although there is considerable uncertainty about the true between-individual variability, the safe level was identified as the 97.5th percentile of the population distribution of requirement, i.e. 133 mg nitrogen/kg per day, or 0.83g/kg per day protein. Thus 0.83 g/kg per day protein would be expected to meet the requirements of most (97.5%) of the healthy adult population."

    http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
  • helenpain
    helenpain Posts: 14 Member
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    I somehow missed this post! So you're increasing protein intake that's great) Just be wise about it and do some google research. You can check this article for example http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/. I used to aim at 2 gramms per kg about 4 years ago, but having read lots of articles and forums I realised it's just a waste of money and a torture for my digestive system/ It might sound like bro-science, but still it works for most amateur atheletes.
    And I might be a little late but I'm gonna join you on this challenge sticking with my 88 gramms which I tend not to hit recently.
  • pansamanchada
    pansamanchada Posts: 158 Member
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    Thanks @Orphia and @helenpain

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