Protein and bf:/:

[dmk777]

Hey there , i need to get shot of some bf do you think I should drop my protein intake. I'm currently taking 150g a day may b cut to 100g? I understand it's supposed to be 1.2-2g per kg of lean body (I'm sure I read that on a thread on here) if that's the case I think I'm taking a little to much.
My bf:/: is 21.5 weights 157lbs lean body mass 62.8

Thanks people's any advice you can offer would be great.

Donna

 

[trex74]

I thought it was 1.5-2 grams per POUND ???

 

[dmk777]

Hey there Trex it may well be that I'm just going off a post a read on here.
I just wanted to check before adapting my intake.

Thanks
Donna

 

[zedhed]

NO!
Do not lower protein!
Increase good fats and you will be a happy chika.
What are your carbs again sista?

 

[dmk777]

Hey Z !! You ok bud?
My carbs are around 40%,
So you think I should stick at 150g protein.
It all gets soooo confusing lol reading different things different places.
I will stick with what you guys say your all full of knowledge!

Thanks Zed.

 

[dmk777]

Good fats what are the best foods to get them from almonds I read some-were lol bought a bag today taste good too.

I did as you said higher weight less different exercises felt like I had short changed myself compared to my normal workout but this evening I'm feeling the ache more haha love it!!

Thanks bro

 

[zedhed]

hey z !! You ok bud? fosho sista, how come?
my carbs are around 40%, this seems a bit high to me, imo.
so you think i should stick at 150g protein. yes!
it all gets soooo confusing lol reading different things different places.
I will stick with what you guys say your all full of knowledge!
pm radar and tell him whats up with your diet. The man is way smart on diet sista.

thanks zed.

:d

 

[zedhed]

Good fats what are the best foods to get them from almonds I read some-were lol bought a bag today taste good too.

I did as you said higher weight less different exercises felt like I had short changed myself compared to my normal workout but this evening I'm feeling the ache more haha love it!!

Thanks bro

Remember chika that you are building muscle and that muscle weighs more then fat. So do not rely on your scale.
Go online and check out AccuMeasure. I swear by mine.

FISH!
And for you I think its cheap too. Never fry it, always bake or broil it.
I use Fisl Oil caps cuz here fish is not cheap.
PM my pal RADAR and give him the full details on your diet. He will take good care of you chika.

 

[dmk777]

Hey no reason I was just checking in to see how you r lol !

I will thanks Z prob won't harm me to loose a bit carbs. I will speak to radar try sort out my diet.

Thanks bud!

 

[dmk777]

Great stuff zed I will get some cod liver oil and omega 3 pills and add some fish to my diet. I'm not big on fish really more meat myself but hey if it works!

Yeah I hardly ever use scales pointless really I will check out acu weigh.

Thanks Zed your a star!

 

[trex74]

Good fats that I like:
almonds
pistachios
extra virgin olive oil
tuna or salmon
avocado
pumpkin seeds
sesame seeds
sunflower seeds

With fats, I use portion control, otherwise it is easy to get a little too many calories in.
With your fish oil, remember that smaller fish are better sources than large fish due to contamination issues.

 

[dmk777]

Hey there Trex thanks for your help much appreciated.

 

[zedhed]

:d:d:d

 

[caligirl85]

Hey there , i need to get shot of some bf do you think I should drop my protein intake. I'm currently taking 150g a day may b cut to 100g? I understand it's supposed to be 1.2-2g per kg of lean body (I'm sure I read that on a thread on here) if that's the case I think I'm taking a little to much.
My bf:/: is 21.5 weights 157lbs lean body mass 62.8

Thanks people's any advice you can offer would be great.

Donna

For cutting fat, I've always used the rule of 1 g/ protein per lb of lean body mass. That would put you at about 125 grams of protein per day and because you're trying to build some muscle too, I'd keep it at the 150 g/ day mark for sure.

Sounds like you're on the right track!

 

[dmk777]

For cutting fat, I've always used the rule of 1 g/ protein per lb of lean body mass. That would put you at about 125 grams of protein per day and because you're trying to build some muscle too, I'd keep it at the 150 g/ day mark for sure.

Sounds like you're on the right track!

Great stuff Cg thanks so much for the input !!

Donna

 

[sc89]

Hey, what kind of protien are you taking? You shouldnt lower the protien intake but if you can find a protien with less carbs and fat, it may help. For example there is high carb protiens, mass building protiens, wheys, my gf even has this low cal/carb/fat protien.

 

[dmk777]

Hi there! My protein is 24.6g protein
1.8g carbs
0.6 cholesterol
150.0gcalcium
Per 30 g serving

Thanks
Donna

 

[RottenWillow]

Good fats what are the best foods to get them from almonds I read some-were lol bought a bag today taste good too.

I did as you said higher weight less different exercises felt like I had short changed myself compared to my normal workout but this evening I'm feeling the ache more haha love it!!

Thanks bro

anything with plenty of polyunsaturated fats.


You'll find people disagree with me on the protein intake. I can tell you why as well. Most trainers count all protein when assessing your protein intake and I do not agree with that practice. For purposes of muscle building you want protein with a superior AA profile, and like I mentioned to you in PM, most veggie sources of protein do not have all essential nine aminos. Even the few that do, (quinoa, chic peas), have inferior AA profiles to meat, eggs and dairy protein extracts (whey, casein).

I only count the good stuff, so the protein total is less. Complete protein only, 2g per kilo or 1g per pound of lbm for the natty athlete. If you're gassed up....it depends.

 

[shanarama]

The last recommendation I saw was 0.8g per lb of total weight or 1.2-2g per lean lb...and I agree with Rotten...have to consume complete proteins, which unless you are pretty good at protein combining you just can't get from non animal (you have to know what type of food to combine with others-like dairy with legumes/seeds/nuts/grains etc). Easier to just go for the complete proteins up front

 

[RottenWillow]

The last recommendation I saw was 0.8g per lb of total weight or 1.2-2g per lean lb...and I agree with Rotten...have to consume complete proteins, which unless you are pretty good at protein combining you just can't get from non animal (you have to know what type of food to combine with others-like dairy with legumes/seeds/nuts/grains etc). Easier to just go for the complete proteins up front

hey now you're taking us to Protein 201, rather than the Freshman level class.

for those of you who are interested in getting good quality protein from source other than meat, eggs, and dairy, there are sites where you can build your own protein powder from combinations of stuff like beans, peas, rice, etc, and eventually get pretty good AA profiles. You just have to drink a greater volume of protein drink, but it works.

 

[zedhed]

Cool RW, never knew about that.

 

[dmk777]

Hey you guys thanks for all your great input I can't thank you enough,
These are all the questions I've Been asking for three years of training now I found the perfect place for all the right answers.!!
I will put the AA profile up after work today to.

Donna

 

[dmk777]

AA Profile of my protein.

Essential AA g/100
Isoleucine. 6.4
Leucine. 10.6
Lysine. 9.6
Methionine.2.2
Phenylalanine 3.0
Threonine. 6.7
Tryptophan. 1.4
Valine. 5.9

Non essential AA

Alanine. 5.0
Argentine. 2.1
Aspartic acid. 11.0
Cystine. 2.2
Glutamic acid. 18.1
Glycene. 1.4
Histidine. 1.7
Proline. 5.5
Serine. 4.6
Tyrosine. 2.6

I'm no expert but as this is only per 100g I add 15g of bcaa 7.5 pre training 7.5 post. To ensure I'm getting enough.

If I'm picking up correctly what Rw said would my protein along with these AA be sufficient ?

Kind regards
Donna