Protein - How Much??

arsenalmorris
arsenalmorris Posts: 12 Member
edited August 18 in Food and Nutrition
Hi all, I've been dieting most of this year and managed to lose just over 3 stone going from 18st 11lb to 15st 9lb (ish) ive also joined the gym and been going reguarly for the last 6/7 weeks, my goals now are to continue losing weight to get to maybe 14.5 stone ideal weight but also start building muscle by lifting weights in the gym 4/5 days a week, Im wondering if anyone can help with how much protein i should be having a day for the best results as going on google im getting mixed answers of anything between 100g a day to 250g a day, Also if anyone has any advice on macro's to help me achieve my goals of continuing to lose fat but build muscle

Best Answer

  • Retroguy2000
    Retroguy2000 Posts: 1,840 Member
    edited August 18 Answer ✓
    In normal units, you're 219 pounds.

    Studies have shown 0.7g per pound is all you need if you're lifting and building muscle, and I think those are probably referring to lean subjects. The old bodybuilder myth of 1g per pound is a bit high, especially for someone who is overweight/obese (not you, just saying in general). Once you factor in you're also in a calorie deficit, then definitely aim for at least 0.7g per day, but if you want to go a bit higher that's fine too. That would put you about 155g-175g per day. As for macros, personally I only care about protein in grams and total calories, the rest tends to take care of itself. There's some min amount of fats you need, I forget how much, and then you'll have that protein target, and what's left in your calorie allowance would be carbs.

    Are you doing a structured program like Strong Lifts or Starting Strength? If not, then remember as a beginner you do not need to go to failure. Aim for about 2 reps from failure as a beginner, and progressive overload (reps/weight) every week.

Answers

  • arsenalmorris
    arsenalmorris Posts: 12 Member
    Thankyou thats very helpful, i'll aim for about 160ish grams per day then, i'm not doing a structured programme just alternating between legs / arms / back / chest etc with what ive not done for 2/3 days and generally doing 3 sets of 10 reps of a weight ive can manage but struggle with towards the end, all these are also being recorded on a different app and I have been pushing myself tp up the weights when I can.
  • stianjl
    stianjl Posts: 15 Member
    I normaly go for 2xbodyweight (in kg). It works for me, but not saying its the right answers for all people. Depends on your goal and your current body.

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