Advice needed :)

Kieroniley548
Kieroniley548 Posts: 1 Member
in Health and Weight Loss
hello all 🙂 so I am currently 230 pounds, starting a gym Monday and also go to a 2 bjj classes a week. I am trying to work out a diet plan for the week and was hoping for some advice. Google says I should be eating 200-230g of protein a day and was wondering if that's the case. My current goal is to loose 20-25 pounds whilst building muscle. will be going to the gym 5 times a week on top of the 2 classes of bjj and daily walks

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,754 Member
    Read the stickies at the top of the forums^^ This is a good place to start>> https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
  • yirara
    yirara Posts: 9,389 Member
    I think the general consensus is to assume a normal weight when calculating protein needs. 230 gr would be a massive overkill unless you're an athlete.
  • Thoin
    Thoin Posts: 942 Member
    edited April 2021
    yirara wrote: »
    I think the general consensus is to assume a normal weight when calculating protein needs. 230 gr would be a massive overkill unless you're an athlete.

    You will probably have to experiment some to find out what works best for your goals and your body. I agree that 2g per kilo is excessive and probably only for body builders or if there is a medical need for it. Try 1.6g per kilo (1.6g per 2.2 lbs) and see if that works, then adjust as needed.
    The collective body of evidence indicates that total daily protein intake for the goal of maximizing resistance training-induced gains in muscle mass and strength is approximately 1.6 g/kg, at least in non-dieting (eucaloric or hypercaloric) conditions [6]. However, 1.6 g/kg/day should not be viewed as an ironclad or universal limit beyond which protein intake will be either wasted or used for physiological demands aside from muscle growth.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

    It also may matter how you eat your protein. As additional micronutrients may help slow the digestion and absorption of protein over longer time. The current thought is over 25 - 35g of protein for the average young person per meal is a waste and the body will probably not absorb much more then that at one time.
    It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

    That being said, it sounds like your are on a good path to being in good shape. Good job and keep it up.

    Sidenote: I have heard many times it's very unpleasant to try to build muscles while cutting.

    People over in the body building forum can probably give you good advice for your goals: https://community.myfitnesspal.com/en/categories/goal-gaining-weight

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