The main components for building muscles... Protein?!!

There are many, many sources of protein. Maybe try some different ones, see if you can find some that don't make you feel heavy and sick?

This has good information for doing that:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

If you want to increase muscle, it is inherently a slow process, requiring work and patience. The main elements are:
* A good exercise program, with progressive full-body strength training the most efficient route. It sounds like you're working on that.
* Good nutrition, including but not limited to adequate protein. (You need fats & micronutrients, too.)
* Adequate calories. A calorie surplus (weight gain) is the most efficient route, but probably not the best one given your goals. Weight maintenance is next best (maintain your current weight), or a very small calorie deficit (like setting up to lose half a pound a week at most) - since you're not overweight for your height now, just at the high end of normal BMI.

I suspect 100-118g of good quality protein daily is OK, for you, as minimum. I'm no expert, though. Below is what forms that opinion.

This is an evidence based protein calculator, from a site generally regarded as neutral (among other things, they don't sell protein supplements):

https://examine.com/nutrition/protein-intake-calculator/

Here's their analysis behind that calculator:

https://examine.com/guides/protein-intake/

That calculator, if I got your stats/goals right, says "Your optimal protein intake: At least 102
grams/day. Intakes of up to 153 grams/day may provide additional benefit, based on limited evidence."

As an alternative way of looking at it, a couple of common rules of thumb are a protein minimum of 0.8g per day per pound of healthy goal weight, or 1g per day per pound of lean mass. (I apologize for using pounds; I'm sorry to say I think in pounds, being USAian. I think you'll still get my point.)

I have some doubts about your InBody results, but if we take it as accurate, your lean body mass would be approximately 85 pounds ((100%-39.4%) x 141). If we say your healthy goal weight would be at the middle of the normal BMI range (just a guess), so BMI 21-22 or around 126-127 pounds. That weight times 0.8 would be around 100-101g protein.

Your current 100-118g is within the range of most of those estimates. You do mention getting that on workout days. You ideally want that every day. For one thing, the recovery day after the workout day is the one where muscle fibers are being rebuilt, so the nutrients are needed as building blocks. Best thing would be to provide a steady supply, I think?

I'm female, close to your height (5'5" (165cm)), a little lighter (mid-120s pounds, around 64kg +/-), I estimate lower body fat percent (mid 20s, let's say 24-25%), much older (66). I target a 100g protein minimum, personally, usually exceed it by a bit, and seem to do OK. I can gain muscle, slowly like for anyone, slower because female, even slower because old, and extra slow because I don't like strength training so don't do enough. 😉 But protein doesn't seem to be a limitation, in the context of those constraints, if I buckle down to it. (I know, genetics can matter, but that's one factor we can't change, eh? So no point in worrying about it.)

Best wishes!

0Leena0 wrote: »

AnnPT77 wrote: »

There are many, many sources of protein. Maybe try some different ones, see if you can find some that don't make you feel heavy and sick?

This has good information for doing that:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

If you want to increase muscle, it is inherently a slow process, requiring work and patience. The main elements are:
* A good exercise program, with progressive full-body strength training the most efficient route. It sounds like you're working on that.
* Good nutrition, including but not limited to adequate protein. (You need fats & micronutrients, too.)
* Adequate calories. A calorie surplus (weight gain) is the most efficient route, but probably not the best one given your goals. Weight maintenance is next best (maintain your current weight), or a very small calorie deficit (like setting up to lose half a pound a week at most) - since you're not overweight for your height now, just at the high end of normal BMI.

I suspect 100-118g of good quality protein daily is OK, for you, as minimum. I'm no expert, though. Below is what forms that opinion.

This is an evidence based protein calculator, from a site generally regarded as neutral (among other things, they don't sell protein supplements):

https://examine.com/nutrition/protein-intake-calculator/

Here's their analysis behind that calculator:

https://examine.com/guides/protein-intake/

That calculator, if I got your stats/goals right, says "Your optimal protein intake: At least 102
grams/day. Intakes of up to 153 grams/day may provide additional benefit, based on limited evidence."

As an alternative way of looking at it, a couple of common rules of thumb are a protein minimum of 0.8g per day per pound of healthy goal weight, or 1g per day per pound of lean mass. (I apologize for using pounds; I'm sorry to say I think in pounds, being USAian. I think you'll still get my point.)

I have some doubts about your InBody results, but if we take it as accurate, your lean body mass would be approximately 85 pounds ((100%-39.4%) x 141). If we say your healthy goal weight would be at the middle of the normal BMI range (just a guess), so BMI 21-22 or around 126-127 pounds. That weight times 0.8 would be around 100-101g protein.

Your current 100-118g is within the range of most of those estimates. You do mention getting that on workout days. You ideally want that every day. For one thing, the recovery day after the workout day is the one where muscle fibers are being rebuilt, so the nutrients are needed as building blocks. Best thing would be to provide a steady supply, I think?

I'm female, close to your height (5'5" (165cm)), a little lighter (mid-120s pounds, around 64kg +/-), I estimate lower body fat percent (mid 20s, let's say 24-25%), much older (66). I target a 100g protein minimum, personally, usually exceed it by a bit, and seem to do OK. I can gain muscle, slowly like for anyone, slower because female, even slower because old, and extra slow because I don't like strength training so don't do enough. 😉 But protein doesn't seem to be a limitation, in the context of those constraints, if I buckle down to it. (I know, genetics can matter, but that's one factor we can't change, eh? So no point in worrying about it.)

Best wishes!

Thank you for taking the time to explain and clarify everything in detail. I don't eat like this every day because I can barely do it for these 3 days and endure the feeling of sickness ><!!.

Protein making you feel sick and heavy is not normal. Try the thread I listed to find some protein sources that don't cause those symptoms. If necessary consider protein powder or bars or other supplements.

If you can't get rid of the bad feelings, see your doctor, maybe ask for a referral to a registered dietitian.

Protein is important. It's not normal to react badly to it.

- about your weight, is it 125lb means you are around 57kg? ( sorry I'm not used to using pounds). Sorry, I did not understand your point about my lean body mass, is 85 pounds less or more and what should it be?

There is no "should" - not good or bad. Body composition just is what it is, that's our starting point for any changes. It's just data.

I mentioned the 85 pounds just to show how it would be used in one method for roughly estimating protein minimum needs.

Yes, I weigh about 57kg. I mentioned it only because we're close to the same height, could theoretically have similar protein needs, and I seem to do OK on less than the amount you were originally trying to eat. I'm not saying anything else, not saying you should weigh a similar amount for example.

- As for the inBody test honestly, I did not understand it and the employee who perform it does not understand anything, they just gave me the paper, here is the result

Those tests are approximate, and results can be distorted by testing conditions. They look very scientific and precise, and big advertising claims are sometimes made for them, but they aren't gospel - at most, a rough guide.

Still less are they a measurement of your personal value or goodness . . . but some gyms will use them to convince you you're not good enough so should pay them money to improve you.

It's good to have self-improvement goals, but don't fall for negative sales pitches.