How much protein as I exercise through a weight loss ?
W_Stewart
Posts: 237 Member
I’m 55 and recently returned to the gym after years of inactivity and weight gain had me feeling weak, old and lethargic. I have about 30 pounds to lose which I am already shedding due to the increased activity and eating less crap. It’s been 4 weeks and I’m already feeling so much better.
One goal is to increase strength while losing weight. I have a good workout regiment going and getting about 2 hours a day of cardio (30 minutes), stretching (30 minutes) and weight lifting (60 minutes). How much protein should I aim for each day to ensure I’m feeding the muscle growth? I’m not trying to bulk up, just have a healthy muscle tone and strength for staying active.
One goal is to increase strength while losing weight. I have a good workout regiment going and getting about 2 hours a day of cardio (30 minutes), stretching (30 minutes) and weight lifting (60 minutes). How much protein should I aim for each day to ensure I’m feeding the muscle growth? I’m not trying to bulk up, just have a healthy muscle tone and strength for staying active.
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Replies
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Here's a reputable protein calculator:
https://examine.com/nutrition/protein-intake-calculator/
I shoot for @ 500 calories of exercise per day, and when I do, using the MFP default of 20% protein aligns with the protein recommendation from examine. If I were completely sedentary, I'd need to bump it up to 30%.4 -
In your position (similar age, similar amount of weight to lose, exercising a lot....) I aimed for 1g of protein per pound of estimated lean mass as a minimum goal.
A rough estimate of LBM is fine for purpose.4 -
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Damn, I don’t think I’m getting anywhere near what I need. I’ve reverted from my meat heavy traditional meals to eating a lot more salads, veggie type meals. I add a protein to my salads but it’s probably not enough.1
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Damn, I don’t think I’m getting anywhere near what I need. I’ve reverted from my meat heavy traditional meals to eating a lot more salads, veggie type meals. I add a protein to my salads but it’s probably not enough.
Are you still an omnivore? I add chicken breast and cottage cheese to salads, for 32 g protein and 170 calories.
(That "1/2" cup refers to the original 112 grams - 50 grams is less than 1/4 C.)
You can still get plenty of protein as a vegetarian - it might just take more work at the beginning as you learn about good sources of non-meat protein.
I have non-fat cottage cheese or non-fat / low fat Greek yogurt with lots of meals or snacks. (Nothing inherently wrong with full fat - I get plenty of fat and prefer my calories go elsewhere.)0 -
I kept track of a few days over the last week. On average I'm getting between 70 and 105 grams of protein a day, and that is with me specifically adding in some protein-centric snacks I would previously would have skipped to avoid the calories and help my weight loss. Like some apple slices with peanut butter or a yogurt or some nuts.
I switched from weight machines to a class-based high intensity workout and getting much more of a workout because of it. Definitely more sore, so remain focused on getting the right amount of protein.
Should I add in more protein? What's my target? ? I'm worried about the calorie increase that goes along with it.0 -
Menno Henselmans recently did an article about protein requirements and said there is a sweet spot, beyond which you might get better results but it's diminishing returns. Essentially the suggestion was 1.6g per kg of actual body mass (not lean body mass). I weigh 75kg, so aim for 120g of protein per day. I'm looking to recomp and it works for me.
If you like prawns or white fish, they give you a lot of bang for your buck.2 -
I kept track of a few days over the last week. On average I'm getting between 70 and 105 grams of protein a day, and that is with me specifically adding in some protein-centric snacks I would previously would have skipped to avoid the calories and help my weight loss. Like some apple slices with peanut butter or a yogurt or some nuts.
I switched from weight machines to a class-based high intensity workout and getting much more of a workout because of it. Definitely more sore, so remain focused on getting the right amount of protein.
Should I add in more protein? What's my target? ? I'm worried about the calorie increase that goes along with it.
Don't think of nuts or nut butter as a good source of protein - they have more fat than protein, and so it takes a lot of calories to get a little protein.
I see you eat yogurt - cottage cheese, especially low or no fat, is a decent source of protein. I add it to many meals, and also have it as a snack with fruit.
Before I make other specific recommendations I would like to know if you are still an omnivore or not.
Re your target, I'll repost what I said above:
Here's a reputable protein calculator:
https://examine.com/nutrition/protein-intake-calculator/
I shoot for @ 500 calories of exercise per day, and when I do, using the MFP default of 20% protein aligns with the protein recommendation from examine. If I were completely sedentary, I'd need to bump it up to 30%.2 -
I am an omnivore.
I now weigh 202 lbs or 92 kg. and that examiner.com website suggests my optimal protein intake is <b>at least 110 grams/day</b>. I definitely need to add more protein although the additional snacking is going to increase my calories and I'm trying to lose weight.
I have switched from a 2 hour workout (cardio/strength machines) to a 45 minute high intensity (for me) small group workout class. This class is kicking my butt, which is great.
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specifically adding in some protein-centric snacks I would previously would have skipped to avoid the calories and help my weight loss. Like some apple slices with peanut butter or a yogurt or some nuts.
PB is absolutely not "protein-centric." It's mostly fat. Ditto nuts in general. Don't get me wrong, I absolutely LOVE peanut butter, but it's definitely not the most diet-friendly way to bump up your protein intake. The jar in our pantry is 180 cal for7g protein (meaning that out of that 180 calories, a measly 28 calories come from protein!) versus 15g fat (meaning 135 of the cals came from fat). In our pantry are also individual flavored tuna packets; one of them is 14g protein and 90cal - literally double the protein for half the calories of a serving of PB.
Depending on the particular type/style of yogurt you're eating, there very well may be room for improvement. Right now I'm looking at both a package of some flavored yogurt thing my kid likes & it's 190 calories for 10g protein, and carton of plain nonfat Greek yogurt that is 100 calories for 17g protein.
I haven't looked to see if your diary is public, but I can almost guarantee that you could significantly increase your intake without adding some ridiculous amount of calories (heck, some smart swaps could even drastically reduce your cals).
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As for yogurt - look out for Skyr or Kvarg. All high protein (generally around 15g in a single serving pot) and actually very nice.0
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I am an omnivore.
I now weigh 202 lbs or 92 kg. and that examiner.com website suggests my optimal protein intake is at least 110 grams/day. I definitely need to add more protein although the additional snacking is going to increase my calories and I'm trying to lose weight.
I have switched from a 2 hour workout (cardio/strength machines) to a 45 minute high intensity (for me) small group workout class. This class is kicking my butt, which is great.
Snacking is one option, but you could also redo your *meals* so that you spend less calories on carbs and fat and have bigger portions of lean (and thus low calorie) meat such as chicken breast. If you eat fish and other seafood, consider that as well.
How many ounces of protein do you currently add to your salads, and what is the source of protein?
If you are spending a lot of calories on salad dressing or oil, consider replacing some of that with cottage cheese or oil - you get a similar mouth feel for far less calories plus a protein bonus.0 -
I am mostly vegan. I have seen that around 50 g of protein is recommended minimum. However, fo myself, I am finding that shooting for 100 g really helps with energy and progress on fitness. I am finding g this really hard to do on a vegan diet. I need to either do a bunch of protein powder shakes, or include some yogurt, fish or chicken
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I am mostly vegan. I have seen that around 50 g of protein is recommended minimum. However, fo myself, I am finding that shooting for 100 g really helps with energy and progress on fitness. I am finding this really hard to do on a vegan diet. I need to either do a bunch of protein powder shakes, or include some yogurt, fish or chicken
What's your calorie goal?
I routinely do 100g+ ovo-lacto vegetarian, without protein powder/bars, but I have a fairly high calorie requirement. I did get close to that protein level during weight loss on 1400-1600 + exercise. I eat a lot of dairy (minimal eggs), but I think I could do it fully plant based (just don't care to - me and my Northern European genes love dairy).
For you *and* the OP (@W_Stewart), this is a great thread:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet with many, many foods in order by protein efficiency, i.e., most protein for fewest calories. As a vegan, you'll need to scroll past the mostly meaty/fishy things near the top, but there are plant sources in there lower down.
For anyone short on protein, but especially us veg*an folks, think in terms of finding foods you like in virtually every dietary role (mains, sides, grains, bevs, snacks, etc.) that have at least a little protein, in addition to the "one big central protein" idea for each meal/snack. Fully plant-based, things like seitan (if not needing gluten free), tofu, tempeh, other legumes = your friends in the starring main-dish roles, assuming you can enjoy eating them.
Just my opinions, always, of course.1 -
I'm 47, and recently returned to the gym as well, and I think you are worrying FAR too much about protein. You are probably not a bodybuilder. We are middle aged people, hoping to lose some fat, build some muscle, for general health.. so we don't feel old, and lethargic.
If you fill in the settings, they will give you a goal for protein. Put in slightly active. you don't have to be exact, If you think.. I need more to gain muscle.. I'm weightlifting, not working the stair-climber!! then figure out what the RDA is for you, and simply add 10-20%.. so 56 grams for the average male.. or whatever some calculator tells you is the minimum.. add 20%.. say 11gms.. and you are at 67 gms of protein. Pre-track, and eat enough protein to get that, and see if it's enough.
Excess protein, simply gets pissed away. I eat no carbs, and 175 gms of protein today.. WELL beyond the amount needed, but I won't get any more muscles than I would, once I have consumed the maximum needed.
The amount of stress you would need to be doing to your muscles to necessitate a significant increase of protein needs, is more than you are likely doing. So if you eat 75gms., a little might be wasted, and passed in your urine. The body only uses what it needs. So you need enough for basic body function, minimum, and a little more maximum, if you are trying to build muscle, but that range is pretty small, and does not vary widely enough to make worrying about whether you eat 55 or 75 gms., based on how you work out daily.
You are turning something simple.. a few extra grams of protein, since you are trying to build muscle, into a science experiment, where you factor out grams of protein, based on daily amounts of exercise. Just eat enough protein, to have it available when the body needs it. Pick a number, and stick to it daily. As close as you can get, but don't obsess about it, and measure out what is supposed to be every day. That turns eating into a chore, and the truth is, most of us can see good results by losing some fat, and adding some muscle, simply by eating healthier, and doing light workouts. If in 3 months, you think the problem is not enough protein.. add another 10% then, but realize that unless you are lean now, most of your results will be better if you lose fat, more than building muscle.. unless you are planning on being a bodybuilder, and need MUCH larger amounts of protein, based on stress on the muscle, NOT based on calories burned.
Good Luck in reaching your goals!0 -
Thanks for all the input. I'm feeling like sticking closer to RDA recommended nutrition levels should provide what I need. But here is one aspect of it that continues to confuse me.
So conceptually I'm in the camp of eating back my logged calories, but I can't help but notice how much increased protein that equates to. My daily pre-exercise goals show 87 grams of protein which seems about right if you average out all the feedback you can research.
But then when I add in my morning workout (strength training + cardio) and then some other exercise like a hike or mountain bike ride MFP increases my daily calories, thereby increasing my protein to 131.
So on one hand I know those increased calories have to come from somewhere, but that level of protein sounds high according to many of the recommendations I've read. Not dangerous or anything, but recommendations I've read suggest someone my age and strength training goals (just toning, not bulking up like a weighlifter) only needs in the 70's to 80's.
So if I don't need that much protein...what am I to think about the idea of eating my exercise calories?0 -
RDA to avoid nutritional deficiency for the general population is very different to trying to eat an optimal amount for someone in a caloric deficit and also exercising.
Be careful what type of goal you are actually researching, to avoid a deficiency or to be the most advantageous to you and your situation.
Higher protein is muscle sparing, a small calorie deficit is muscle sparing - a big deficit and a miles away from optimal protein intake is making a totally avoidable mistake.
Yes eat back exercise calories (just like every sensible diet method including TDEE calcs and trackers also have you do), but percentages really aren't a great way to think of protein needs when you have a variable daily intake.
e.g. I don't need to eat a whole cow on days I cycle all day....
In your fifties you should regard muscle as a precious resource to be nurtured rather than risked.
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I kept track of a few days over the last week. On average I'm getting between 70 and 105 grams of protein a day, and that is with me specifically adding in some protein-centric snacks I would previously would have skipped to avoid the calories and help my weight loss. Like some apple slices with peanut butter or a yogurt or some nuts.
I switched from weight machines to a class-based high intensity workout and getting much more of a workout because of it. Definitely more sore, so remain focused on getting the right amount of protein.
Should I add in more protein? What's my target? ? I'm worried about the calorie increase that goes along with it.
You're protein-centric snacks aren't really protein-centric. Peanut butter and nuts are a primary source of healthy fats and are more calorie dense for small amounts than a reasonable serving of fish, chicken, pork chop, or other lean source of protein.
- 4 oz cooked chicken Breast (around 6 oz or so raw so a good size serving):
~ 184 calories
~ 34.45 grams protein
~ 3.97 grams total fat
- 1 oz Almonds
~ 164 Calories
~ 6.03 grams protein
~ 14.36 grams total fat (most of which are heart healthy mono and poly-unsaturated fats)
- 1 Tbsp peanut butter (a tiny little serving...I have to have 2 to even bother)
~ 94 Calories
~ 4 grams protein
~ 8 grams total fat
I find things like nuts and peanut butter to be great options for increasing the amount of healthy fats in the diet and also beneficial in helping people reach their calorie targets if they're having problems reaching them...they aren't a particularly grand source of protein though.
Also keep in mind that the RDA for protein is a minimum to avoid deficiency and assumes a more or less inactive person. If you're exercising a lot, training, just really active, etc one would want to consume more, particularly in a calorie deficit to help preserve muscle mass and repair. I personally don't buy into needing the copious amounts like 1 gram per Lb of bodyweight that you see all over the place. 1 gram per Lb of LBM is the top end of what I've reputably read as meaningful intake depending on training. I don't usually get there either, but I get quite a bit more than the RDA. I average generally around .6 to .7 grams per my maintenance body weight of around 180 Lbs...so usually between around 110-125 grams per day. I have some days that are higher but that's been just fine for me.2 -
Thanks for all the input. I'm feeling like sticking closer to RDA recommended nutrition levels should provide what I need. But here is one aspect of it that continues to confuse me.
So conceptually I'm in the camp of eating back my logged calories, but I can't help but notice how much increased protein that equates to. My daily pre-exercise goals show 87 grams of protein which seems about right if you average out all the feedback you can research.
But then when I add in my morning workout (strength training + cardio) and then some other exercise like a hike or mountain bike ride MFP increases my daily calories, thereby increasing my protein to 131.
So on one hand I know those increased calories have to come from somewhere, but that level of protein sounds high according to many of the recommendations I've read. Not dangerous or anything, but recommendations I've read suggest someone my age and strength training goals (just toning, not bulking up like a weighlifter) only needs in the 70's to 80's.
So if I don't need that much protein...what am I to think about the idea of eating my exercise calories?
What you get for increases is based on whatever you have your macro percentages set to.0 -
I agree. That would set your (the OP) target at about 150g. Deficit + older + strength training means you need the high end of recommended ranges.In your position (similar age, similar amount of weight to lose, exercising a lot....) I aimed for 1g of protein per pound of estimated lean mass as a minimum goal.
A rough estimate of LBM is fine for purpose.
This doesn't need to result in many calories. Protein shakes, tuna, chicken breast, etc..
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Did you try the 1740 calories @ 87 grams? Or are you eating the 1985 calories @ 106 grams of protein.
I would pick one of these, and maybe the extra cals and protein works for you. I don't know if you are actually burning 900 calories, or how big you are, but 2612 calories sounds like a lot.. I'm 261 lbs., and I eat 1900-2300, but admittedly I am not burning 900 calories at any workout.
One thing that concerns me, is that your protein, which you feel you need to build muscle, only went up 25 grams or 100 calories, but your overall calorie needs went up 627 calories. You had a 50% increase in carbs, which build no muscle. This may be due to the cardio, and they think you need a lot of carbs for energy, but what the recommend is you add LOTS of carbs, and only a little protein.
Personally, I think you should try the 1985 numbers.. good fiber out of the carbs you do eat, so probably healthy carbs, decent protein, less sugar, and a bit more fat.
Do you think you could eat 2,612 calories? I can't do that.
There are many factors, and the info you get back, depends on the info you put into calculators. How many calories you actually burn.. I had a lot of 1 hour workouts when i was younger, but if you keep the pace up, I would never spend more than 20-30 minutes on weights, and I'd do cardio outdoors.. my point is maybe whatever is saying you burn 900 calories is using your input, and making false assumptions, based on a whole hour, when you may be more of a social lifter. The number MFP gives you are based on whatever you told them you wanted, but are you really sure that you got all the complicated variations right. Metabolism, body fat, weight, height, are all things which cause a different output. Many calculators, simply aren't able to give you results which work for you. Which may be why you think the results of what you are supposed to be eating do not match your stated goals.
DO you really think 133 more grams of carbs is what will help you add a few lbs. of lean body mass?
What you got is a suggestion.. you start at 87, and end up adding 44 grams of protein, and a bunch of carbs.
I would suggest just upping the protein a little, and see the results, and then adding a bit more, until you think you are making muscle gains at a pace you want. That will add some calories, but use the scale to judge how many calories to add. If you are losing, then maybe add more fat, or healthy carbs, but slowly, until you are getting the results you want.
Lastly, 2 hour workouts a day? A muscle grows at rest, and it appears you are working out with no rest days.. I understand stretching and cardio daily, but maybe cut weightlifting down to 3-4 a week??
Good Luck.0 -
Thanks for all the input. I'm feeling like sticking closer to RDA recommended nutrition levels should provide what I need. But here is one aspect of it that continues to confuse me.
So conceptually I'm in the camp of eating back my logged calories, but I can't help but notice how much increased protein that equates to. My daily pre-exercise goals show 87 grams of protein which seems about right if you average out all the feedback you can research.
But then when I add in my morning workout (strength training + cardio) and then some other exercise like a hike or mountain bike ride MFP increases my daily calories, thereby increasing my protein to 131.
So on one hand I know those increased calories have to come from somewhere, but that level of protein sounds high according to many of the recommendations I've read. Not dangerous or anything, but recommendations I've read suggest someone my age and strength training goals (just toning, not bulking up like a weighlifter) only needs in the 70's to 80's.
So if I don't need that much protein...what am I to think about the idea of eating my exercise calories?
Once you have a solid gram goal for protein, one that takes into account the fact that you're working to lose weight, improve fitness and increase strength (i.e., more like Examine.com recommended, less like the RDA minimum for average people), you can stop eating protein when you reach around that many grams.
As you say, the extra calories added for exercise need to get added to some macro, when macros are allocated by percent. That doesn't mean you need to eat the extra protein. It's one of the pitfalls in percentage-based macro allocation.
Conceptually, I think of my protein and fat targets as a minimum number of grams, make it a point to eat that many, and if I still have calories left, I spend them on whatever macros I feel like eating (including the occasional alcohol in my case, which has 7 calories per gram but isn't protein, fat, or carbohydrate). (I don't have a carb target I'm committed to; I don't care how many carbs I eat, I care about calories, protein, fat, getting 5+ and ideally 10+ veggie/fruit servings, and some other small stuff.)
If it really bugs you not to have all your MFP numbers come out green (or whatever the attaboy coloring is these days), then you might consider paying for premium MFP, where you can set the goals in grams, and tell the app separately how to allocate the exercise calories.
If your exercise calories are accurately estimated, you should eat them. Your calorie deficit is already built into MFP's base calorie goal. If you'd be losing weight on X calories without exercise, then you do 500 calories of exercise and eat those 500 calories, you'd still expect to lose weight at the same rate, you're just fueling the exercise sensibly.
How did you estimate your exercise? Different methods tend to come a bit closer for different activities. A heart rate monitor, for example, tends to be pretty terrible at estimating strength training or high intensity intervals. MFP database estimate for strength training is reasonable, but the indoor/outdoor bike estimates are questionable, and there are better sources for walking estimates.
800+ exercise calories in a day is fairly high, but it's possible - sounds like you're pretty active.
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Thanks for all the input. I'm feeling like sticking closer to RDA recommended nutrition levels should provide what I need. But here is one aspect of it that continues to confuse me.
So conceptually I'm in the camp of eating back my logged calories, but I can't help but notice how much increased protein that equates to. My daily pre-exercise goals show 87 grams of protein which seems about right if you average out all the feedback you can research.
But then when I add in my morning workout (strength training + cardio) and then some other exercise like a hike or mountain bike ride MFP increases my daily calories, thereby increasing my protein to 131.
So on one hand I know those increased calories have to come from somewhere, but that level of protein sounds high according to many of the recommendations I've read. Not dangerous or anything, but recommendations I've read suggest someone my age and strength training goals (just toning, not bulking up like a weighlifter) only needs in the 70's to 80's.
So if I don't need that much protein...what am I to think about the idea of eating my exercise calories?
Let's leave aside the issue of exercise calories for now. (Short answer: yes, you should eat them back, assuming that 900 calorie burn is accurate.)
I don't see 131 g protein as high on a day you, a man who is trying to lose weight, was very active.
I'd like to see the source that gave you a protein goal of 70-80 g per day.2 -
Carbs are protein-sparing, so a useful complement to protein when strength training. Also, some people find that carbohydrates improve their strength workout performance, so there's strength benefit in that way.russellholtslander1 wrote: »Did you try the 1740 calories @ 87 grams? Or are you eating the 1985 calories @ 106 grams of protein.
I would pick one of these, and maybe the extra cals and protein works for you. I don't know if you are actually burning 900 calories, or how big you are, but 2612 calories sounds like a lot.. I'm 261 lbs., and I eat 1900-2300, but admittedly I am not burning 900 calories at any workout.
One thing that concerns me, is that your protein, which you feel you need to build muscle, only went up 25 grams or 100 calories, but your overall calorie needs went up 627 calories. You had a 50% increase in carbs, which build no muscle. This may be due to the cardio, and they think you need a lot of carbs for energy, but what the recommend is you add LOTS of carbs, and only a little protein.
Personally, I think you should try the 1985 numbers.. good fiber out of the carbs you do eat, so probably healthy carbs, decent protein, less sugar, and a bit more fat.
Do you think you could eat 2,612 calories? I can't do that.
I can (need to), and I'm 5'5", 125 pounds, female, age 65. I ate 2529 calories yesterday, which was within my calorie goal (for maintenance, not loss). That's not every day, but it's not unusual on higher-exercise days. (No, not fast food, junk food, etc.: Veggies, fruits, whole grains, seeds, nuts, yogurt, and things like that, mostly.) Lots of people eat that many calories, and need to. Many of the guys around here routinely eat 2500 calories and over, as do a few other women, and some of those are still in a weight-loss phase.
Looking at OP's food log, he's eating pretty sensible things. Overall, it's not how I'd prefer to eat, but everyone's got different taste-preferences.
It's unclear to me what you're trying to say in the bolded?There are many factors, and the info you get back, depends on the info you put into calculators. How many calories you actually burn.. I had a lot of 1 hour workouts when i was younger, but if you keep the pace up, I would never spend more than 20-30 minutes on weights, and I'd do cardio outdoors.. my point is maybe whatever is saying you burn 900 calories is using your input, and making false assumptions, based on a whole hour, when you may be more of a social lifter. The number MFP gives you are based on whatever you told them you wanted, but are you really sure that you got all the complicated variations right. Metabolism, body fat, weight, height, are all things which cause a different output. Many calculators, simply aren't able to give you results which work for you. Which may be why you think the results of what you are supposed to be eating do not match your stated goals.
On one of OP's 800+ calorie days, he did some walking, some biking, and 45 minutes of strength training, adding up to a bit over 2 hours. The estimates may or may not be spot-on, but 400-450 workout calories on average per hour isn't an insanely high estimate for a big guy.
It takes me around 40 minutes to run through a full strength workout super-set style in my very own home with minimal breaks. What I do is idiosyncratic: There are more time-efficient programs out there using a more minimal set of compound exercises that might run 20-30 minutes, but 45 minutes for strength isn't too odd even when not "social lifting" (whatever that is). He's not claiming 900 calories for an hour of lifting!
Strength gains can be pretty fast at first, but muscle mass gains are always pretty slow, even at their fastest. Inching up protein while watching strength/muscle-mass results would be a super-slow experiment (plus maybe misleading, on the strength dimension), plus it's difficult to measure muscle mass (let alone see it visually), especially over any reasonably short time period (less than multiple months) and if there's still a meaningful fat layer hiding muscle definition.DO you really think 133 more grams of carbs is what will help you add a few lbs. of lean body mass?
What you got is a suggestion.. you start at 87, and end up adding 44 grams of protein, and a bunch of carbs.
I would suggest just upping the protein a little, and see the results, and then adding a bit more, until you think you are making muscle gains at a pace you want. That will add some calories, but use the scale to judge how many calories to add. If you are losing, then maybe add more fat, or healthy carbs, but slowly, until you are getting the results you want.
Why would OP not just use the protein numbers that have been found to be useful via sound research?Lastly, 2 hour workouts a day? A muscle grows at rest, and it appears you are working out with no rest days.. I understand stretching and cardio daily, but maybe cut weightlifting down to 3-4 a week??
Good Luck.
What is it lately, with people here on MFP thinking 2 hours of workouts daily is a scary big lot? Yes, beginners should ramp up gradually, not go from zero to 2 hours instantly. At a very general level of advice, yes, strength training the same muscle groups typically benefits from a recovery day between workouts, but there are well-designed programs that vary the workouts so different muscle groups get attention on different days. It's unclear what OP's doing in that regard.
Working out for 2 hours a day isn't necessarily a problem, given a reasonable level of base fitness to support it; and the ability to maintain good overall life balance while doing it (i.e., have enough time/energy for work, family, social life, etc.). Somehow, people spending two hours a day watching TV isn't commonly seen as an obsession, but 2 hours of being active is? Jeesh.
OP: Is this level of exercise something you enjoy, and could visualize including in your life long term? Does it leave you feeling energized for the rest of your day, not fatigued or depleted? Does it let you have good life balance in other respects? If "yes" to all of those, it's fine. If "no" to any of them, I'd suggest giving it a bit of a think, about whether it's a good strategy for you.5 -
I have spread my workouts across different muscle groups on a 3- day rotation. It still takes me 1.5 hours:
- 10 minute warmup
- 15 minute cardio (usually stationary bike)
- 45 minutes completing multiple sets of 6 to 7 activities using machines or free weights
- 15 minutes cardio (usually treadmill)
- 10 minutes stretching/cooldown
I enjoy the time spent at the gym and enjoy the added structure of getting up early and starting my day off right. I'm not killing myself in the gym either, going slow and slowly increasing weight across weeks.
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