Huge amounts of protein
celona316
Posts: 10 Member
So I got intouch with an old friend who is a personal trainer. Marathons, ultrabeast, etc etc. His advice for weight loss is to intake 0.8g of protein per pound of body weight while maintaining 2k or less a day calories. My old goal through MFP was 87g; the new goal is now 216g of protein per day. I'm gonna go for it (not really sure how to get that much protein and stay under 2k calories. Old goal was 1800 a day, bumped it to 2k to compensate a little bit) and wanted to hear what everyone has to say!
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So I got intouch with an old friend who is a personal trainer. Marathons, ultrabeast, etc etc. His advice for weight loss is to intake 0.8g of protein per pound of body weight while maintaining 2k or less a day calories. My old goal through MFP was 87g; the new goal is now 216g of protein per day. I'm gonna go for it (not really sure how to get that much protein and stay under 2k calories. Old goal was 1800 a day, bumped it to 2k to compensate a little bit) and wanted to hear what everyone has to say!
Base it on your goal weight, not your current weight.
What are your stats? height, weight etc.8 -
I'll let others worry about whether or not that is too much protien, I'm gonna tell you how to get it if that is indeed your goal.
Lean ground beef
Chicken breast
Lamb
Sirloins
Turkey lunch meat
Salmon
Trout
Beef jerky
Eggs
Egg whites
Protien shakes
Protien bars
Peanut butter/pb2
There are obviously other things out there but I have a similar protien goal and this is mostly what I use to hit it. (35% of my daily cals, Current BW 270, goal wieght 200-220, plus I lift heavy 5x a week)
It can be done, and if done right, its quite tasty
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Yes, base it on target weight, which will bring it down somewhat.
Your calories should be set according to your stats and activity level though, not some arbitrary number. For a male who is active, less than 2000 calories a day would be far too low for many.1 -
Also curious if she meant to say 0.8g per LEAN body weight (not total)?1
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Also curious if she meant to say 0.8g per LEAN body weight (not total)?
.8g per Lb of body weight is often a good mark if one is already relatively lean or doesn't have a lot of weight to lose. For me, that roughly translates to 1g per Lb of LBM. For someone with a significant amount of weight to lose it might be overkill and using a lower weight or a rough goal weight can be a better marker.3 -
Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.0
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Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.
It is one way to drop fat (as long as it is combined with a calorie deficit), and doesn't hurt for retaining existing muscle. I think it's best used in conjunction with lifting in terms of muscle retention. Protein is great at making you feel full, so if you have historically had trouble keeping to your allotted deficit, it may help you stick to your plan better.
@cwolfman13 thanks for the clarification. It's been a while since I was picky about my macros so I forgot what I used to know...1 -
Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.
Yeah, probably go with goal weight, so ~160g of protein (more than I eat BTW).
But it all still comes down to a calorie deficit. At 268, your BMR calcs out to ~ 2400 (per http://www.bmi-calculator.net/bmr-calculator/#result ). Depending on your activity level (non-exercise) that would mean a NEAT minimum of 3000 (using 1.25 assuming sedentary). To lose 2 lbs per week (aggressive but doable at your weight) you'd need to eat 2000 cals (1000 cal deficit) plus a portion (50%-75%) of any exercise calories earned.
I think that would work out to 160g protein (640 cals), ~75g fats (675 cals) leaving ~170g carbs (680 cals). If you exercise, then you'd get more carbs (yum).
I might be high on the fat and low on the carbs, as I'm kinda going from memory there.
Understand that the goal with the protein is to reduce the amount of muscle lost when losing weight. What also helps there is picking things up and putting them back down again.2 -
Thanks everyone. The more input the better, this has all been super helpful0
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Tacklewasher wrote: »Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.
Yeah, probably go with goal weight, so ~160g of protein (more than I eat BTW).
But it all still comes down to a calorie deficit. At 268, your BMR calcs out to ~ 2400 (per http://www.bmi-calculator.net/bmr-calculator/#result ). Depending on your activity level (non-exercise) that would mean a NEAT minimum of 3000 (using 1.25 assuming sedentary). To lose 2 lbs per week (aggressive but doable at your weight) you'd need to eat 2000 cals (1000 cal deficit) plus a portion (50%-75%) of any exercise calories earned.
I think that would work out to 160g protein (640 cals), ~75g fats (675 cals) leaving ~170g carbs (680 cals). If you exercise, then you'd get more carbs (yum).
I might be high on the fat and low on the carbs, as I'm kinda going from memory there.
Understand that the goal with the protein is to reduce the amount of muscle lost when losing weight. What also helps there is picking things up and putting them back down again.
Plan on the gym 2 nights a week to do weight training (work, kids, life is limiting). Going to attempt each day on lunch to go and row for 30 minutes. Not sure how the exercise calories work but I plan on just keeping that burn (if that's how it works). I'm very new to this so hopefully I'm making some sense.0 -
Tacklewasher wrote: »Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.
Yeah, probably go with goal weight, so ~160g of protein (more than I eat BTW).
But it all still comes down to a calorie deficit. At 268, your BMR calcs out to ~ 2400 (per http://www.bmi-calculator.net/bmr-calculator/#result ). Depending on your activity level (non-exercise) that would mean a NEAT minimum of 3000 (using 1.25 assuming sedentary). To lose 2 lbs per week (aggressive but doable at your weight) you'd need to eat 2000 cals (1000 cal deficit) plus a portion (50%-75%) of any exercise calories earned.
I think that would work out to 160g protein (640 cals), ~75g fats (675 cals) leaving ~170g carbs (680 cals). If you exercise, then you'd get more carbs (yum).
I might be high on the fat and low on the carbs, as I'm kinda going from memory there.
Understand that the goal with the protein is to reduce the amount of muscle lost when losing weight. What also helps there is picking things up and putting them back down again.
Plan on the gym 2 nights a week to do weight training (work, kids, life is limiting). Going to attempt each day on lunch to go and row for 30 minutes. Not sure how the exercise calories work but I plan on just keeping that burn (if that's how it works). I'm very new to this so hopefully I'm making some sense.
Weight training calories burned is just noise. I'm doing Strong lifts 3 times a week and guesstimate 120 per session (it's a good program if you want something structured to do). Rowing would be a bit more and I'd eat back some of those.
Losing too fast will mean a greater amount of the weight lost is muscle and not fat. So you do want to keep it in the 2 lb range.2 -
Stats are 5'11" 268lbs. Goal weight of 200. Maybe he meant goal weight, on not sure. I could shoot for that instead. That being said, and I trust him, but does everyone here think this a good way to drop fat? I gotta get through this plateau. It's really bringing my spirits down.
Sometimes people get their info from sites/sources aimed more at bodybuilders or intensely-active athletes, which are probably mostly tailoring their protein advice to fairly lean people; then people repeating it don't think through what the implications are for someone who's still carrying a noticeable amount of extra weight and trying to fit all the necessary nutrition into limited calories.
Basing protein calcs on overweight bodyweight just makes things tougher, but we don't need extra protein grams to maintain our fat mass, it's just used for maintaining lean tissue.
Best way to drop fat? Calorie deficit. For most people, easier to achieve on the intake side of the equation, but exercise lets us eat a little more while losing, and strength training helpfully preserves existing muscle (can even build a bit in people brand-new to weight training).
It's all worthwhile:
Calories for weight management + macros/micros for nutrition + exercise (cardio, strength) for fitness = best odds of long-term thriving good health.
Best wishes!3
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