**Help!!! PROTEIN macro help needed!!! From high protein eaters!!!
kricard86
Posts: 50 Member
So I recently increased my protein intake to 150g, on a 1480 eating plan, I weigh 156. I lift around 4-5 times a week. The scale has NOT moved. Any other time, a daily deficit for me yields daily losses. For one week consistently, I have stayed at 156.6- my goal is to lose fat and increase muscle, but I'm not sure if I should decrease protein, or decrease caloric intake. 1200 calories is very steep to adhere to. Any suggestions on macros and calorie count??? And for clarity and honesty, my eating is between 1480 to 1650, with a daily deficit from exercise.
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Replies
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Wright, size, shape and strength are not the same things. 1g/lb body weight for protein intake is often associated with meal plans looking to burn fat. At the same time, working out with that much additional amino acids (assuming good, clean, while spices of protein) week contribute to muscle gain, depending on your work out regime.
Have you taken any other measurements other than weight? Have you looked at % bf kids over the same time? Perhaps measurements at hip, waist, bust, butt, neck and arms/ thigh.
What you might be experiencing is muscle gain that is offsetting the fast kids, at least according to the scale. Hard to observe in the short term. Have you increased carbs, or had less refined carbs over that same time period? These additional carbs might be contributing to water retention weight.
Make sure you bring up your water intake slightly with that much protein, which will also help to flush out retained water.
Keep at it, one week might not be sufficient to fully appreciate everything going on with a changed meal plan.
Jeff2 -
It's hardly likely that OP is putting on muscle weight in 1 week. Even with newbie gains, you don't gain that much muscle in 1 week in a deficit, no matter how much your protein.
However, if the lifting is new, you are most likely retaining water to repair the muscle tissue damaged from lifting. It will go away.9 -
Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?0 -
Here's a table which explains the healthy macro ranges, from the American Journal of Clinical Nutrition:
http://ajcn.nutrition.org/content/88/1/1/T1.expansion.html
carbs, 45 - 65% of calories (4 cal per gram)
fat, 20 - 35% of calories (9 cal per gram)
protein, 10 - 35% of calories (4 cal per gram)
And you're not going to see much of a change in 1 week, esp. when you're already close to a healthy weight.
Take measurements.
Here's a calculator which will estimate your body fat percentage.
http://www.webcalcsolutions.com/fitness-calculators/body-fat-navy.asp
Notice under where it says "body fat category" there's a line of symbols...
Click on the down arrow and it will show you the levels.
As long as you're in a healthy range, carry on.1 -
Sylynce_fit wrote: »Wright, size, shape and strength are not the same things. 1g/lb body weight for protein intake is often associated with meal plans looking to burn fat. At the same time, working out with that much additional amino acids (assuming good, clean, while spices of protein) week contribute to muscle gain, depending on your work out regime.
Have you taken any other measurements other than weight? Have you looked at % bf kids over the same time? Perhaps measurements at hip, waist, bust, butt, neck and arms/ thigh.
What you might be experiencing is muscle gain that is offsetting the fast kids, at least according to the scale. Hard to observe in the short term. Have you increased carbs, or had less refined carbs over that same time period? These additional carbs might be contributing to water retention weight.
Make sure you bring up your water intake slightly with that much protein, which will also help to flush out retained water.
Keep at it, one week might not be sufficient to fully appreciate everything going on with a changed meal plan.
Jeff
Yes, I've decreased carbs, increased water and I've taken measurements and BF calcs. You are right. I'll give it time.0 -
cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
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You probably only need about 0.8 grams of protein per pound of bodyweight. I'm not saying it's not possible that more couldn't help (I use 1 gram per pound of bodyweight while dieting), but if you're having trouble hitting that goal then back off. As for it affecting weight loss, it is unlikely. I'm guessing you're pretty petite? How much per week are you targeting? Keep in mind that if you're smaller/petite that much of your weight loss per week can be easily masked by water weight fluctuations. At 197-198 pounds I vary by as much as 5 pounds a day. Be patient.2
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cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).1 -
sunnybeaches105 wrote: »You probably only need about 0.8 grams of protein per pound of bodyweight. I'm not saying it's not possible that more couldn't help (I use 1 gram per pound of bodyweight while dieting), but if you're having trouble hitting that goal then back off. As for it affecting weight loss, it is unlikely. I'm guessing you're pretty petite? How much per week are you targeting? Keep in mind that if you're smaller/petite that much of your weight loss per week can be easily masked by water weight fluctuations. At 197-198 pounds I vary by as much as 5 pounds a day. Be patient.
Will do! THanks for the advice!0 -
cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.0 -
I didn't read all of the replies, but I am eating around 1750-1800 calories with 140-150g of protein. I eat meat at all three meals... usually chicken! ha. Some days I will have a protein shake to get to the 140g if I need it. Some days I hit it with food only (larger servings of meat, more nuts, peanut butter, etc.)
I am not dieting to lose weight but I have been taking measurements and lost about 5 inches total over the past 5 weeks... the scale hasn't moved much.
Keep on keepin on!2 -
I didn't read all of the replies, but I am eating around 1750-1800 calories with 140-150g of protein. I eat meat at all three meals... usually chicken! ha. Some days I will have a protein shake to get to the 140g if I need it. Some days I hit it with food only (larger servings of meat, more nuts, peanut butter, etc.)
I am not dieting to lose weight but I have been taking measurements and lost about 5 inches total over the past 5 weeks... the scale hasn't moved much.
Keep on keepin on!
That motivates me! Thank you!0 -
150g seems unnecessary for your weight. That's all I have to say, lol.1
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That's a lot of protein. Are you pooping?2
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cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.
If you prefer a split, you can do one.. PHUL is one of my favorites.0 -
cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.
Yes, full body workouts are as effective as u/l splits.1 -
0
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cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.
If you prefer a split, you can do one.. PHUL is one of my favorites.
PHUL? I'll look it up.0 -
cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.
If you prefer a split, you can do one.. PHUL is one of my favorites.
PHUL? I'll look it up.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Power Hypertrophy Upper Lower. The above thread will be up your alley.0 -
cerise_noir wrote: »Weigh loss isn't linear..sometimes you'll lose, sometimes you'll gain, and sometimes you'll maintain, and you won't put on much muscle in a deficit other than newbie gains. Fluid retention can happen, too. Concentrate on either losing fat (eating at a deficit and lifting) or gaining muscle (eating at a surplus and lifting). You may even be in recomposition territory or close to it (you have around 15lbs to lose, correct?) which is eating at maintenance or just around 100 below and lifting.
How are you measuring your food intake (cups/spoons/scale) and exercise? What are your stats (height, age, current weight, goal weight?) What exercises other than lifting do you do to create a deficit as lifting doesn't burn much calories? What lifting program are you doing?
I use scales and cups for measurements with portion sizes according to packages as well. I'm 30, 5'2, 156.6- I don't really have a goal weight for the END result. Right now healthy BMI would be at 140 or lower, so that's the target. I don't plan to become a body builder but I lift heavy, alternating full body one week, splits the next. This week I'll do a week of Body Beast. I also do sprinting or intense elliptical for 20 min post lifts. On off days, 30 min of cardio like zumba. I see about 400-500 calorie burn on lift days, 300 on cardio days.
Why would you change your workout almost every week? You will actually make it harder to make muscle gains. Why not pick a good 3 day full body routine and work on making progressive gains in terms of strength. If you are consistently able to increase volume, then there is a possibility that you can gain some muscle while losing fat.
I will note, as @sunnybeaches105 stated, that you don't need that much protein. You will only need around .8g of protein per lb of bw (roughly 1g per lb of lean body mass). I would add back some carbs since they are muscle sparring and help stimulate muscle protein synthesis (key to muscle growth).
I have decreased my intake as of yesterday. The protein does keep me feeling full though so I have to force carbs on myself. I was alternating workouts because I was new to lifting (it's been 7 years since I've lifted), and I wanted to see which workout split would work the best (time and recovery). I enjoyed the full body workouts. I had more time at home, I just wasn't sure if they would be as effective as my upper/lower 4 day splits.
If you prefer a split, you can do one.. PHUL is one of my favorites.
PHUL? I'll look it up.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Power Hypertrophy Upper Lower. The above thread will be up your alley.
Ok perfect! I downloaded the program.0 -
You're also pretty petite at 5'2. It may take longer for you to notice significant weight loss because you can only cut out so many calories. You seem to be doing a lot of the right things, just be patient as you will retain water if you're doing intense lifting routines. My advice is to cut out as much additional sodium from your diet as you can and drink a lot of water to help flush out your body and assist in repair.0
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The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight). (1) The Institute of Medicine also sets a wide range for acceptable protein intake—anywhere from 10 to 35 percent of calories each day. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein.
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/There’s no need to go overboard on protein. Though some studies show benefits of high-protein, low-carbohydrate diets in the short term, avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients.1 -
You're also pretty petite at 5'2. It may take longer for you to notice significant weight loss because you can only cut out so many calories. You seem to be doing a lot of the right things, just be patient as you will retain water if you're doing intense lifting routines. My advice is to cut out as much additional sodium from your diet as you can and drink a lot of water to help flush out your body and assist in repair.
Thanks so much! I have officially put the scale away. I'm eating in a deficit and going to the gym, so I KNOW I'm doing the right thing.0 -
Why all the protein Haters? So what if your body can't use more than .8 grams per pound it doesn't make it a bad Macro after that it just means its calories at that point.. Eat what makes you happy when it comes to Protein there is a Minimum NOT a Maximum number of Grams that CAN be consumed.
If you could put on 10 lbs of Muscle in a year it would be a great year for anyone so take it easy on the short term goals..3 -
There is a maximum amount of protein you should eat.0
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lilac_bunny wrote: »There is a maximum amount of protein you should eat.
we are waiting patiently for your big reveal1 -
lilac_bunny wrote: »There is a maximum amount of protein you should eat.
No such maximum has ever been discovered by science.1 -
High intake of protein over a prolonged period can cause kidney problems and there is a formula for working out the maximum recommended amount. But you won't drop dead from going over. I can't find the article the dietitian at work gave me but I found this http://healthyeating.sfgate.com/taking-200-grams-protein-safe-5906.html0
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lilac_bunny wrote: »High intake of protein over a prolonged period can cause kidney problems and there is a formula for working out the maximum recommended amount. But you won't drop dead from going over. I can't find the article the dietitian at work gave me but I found this http://healthyeating.sfgate.com/taking-200-grams-protein-safe-5906.html
From your link:
"However, athletes who regularly engage in high-intensity workouts or who are trying to build muscle mass may benefit from consuming 200 grams of protein on a daily basis."
1 -
I feel like that proves my point. How many people who read this would be classed as athletes? I don't know loads about nutrition but the dietitian I work with gave me the riot act when I told her I was going on a diet how bad eating high levels of protein over a sustained period can be. She has a PhD so I tend to believe her. I feel like it's unsafe to just say there is no maximum amount without qualifying or explaining that.
That said I can't imagine how that much protein could be costumed daily, I don't get close haha3
This discussion has been closed.
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