Protein question

[chris1972]

Hey guys I need a little help with my diet. I have read everywhere that you should try to consume anywhere from 1.5 to 2 grams of protein per pound of body weight. Now here is where I need help. I'm a big guy with about 20% body fat should I be eatting 1.5 grams per that body weight or should I be eatting 1.5 grams based on my lean body mass. I weigh 230 and need to get my fat down, but I fear that by tring to eat 230 grams a day I won't loose as much fat. What do you guys think.

Thanks for any help

 

[chewyxrage]

230g protein is a little over 900 calories per day. You should figure out your metabolic rate to see if that's going to work out.

Here is a decent BMR calculator that I've found:

http://www.hussman.org/fitness/bmrcalc.htm


IMO, I wouldn't go below 1g of protein per pound. I usually do 1.3-1.5 per pound but that's me. You need to fill the rest of the calories in with healthy fats and complex carbs and watch your total caloric intake in order to lose weight. Sustain a deficit of 400-500 calories before your BMR and you will lose weight. Don't forget to adjust your BMR as you lose weight.

 

[javaguru]

base it on lean body mass, 1.5g-2.0g per pound of lean body mass. I also suggest keeping the carbs at between .8g-1.0g per pound of lbm as a good start. The fat I would keep at between .2g and .3g depending. Start on the high end and drop as needed. I also recommend consuming carbs at breakfast and the rest around your workout. Otherwise keep carbs to the bare minimum, those in your veggies for example. Good luck!

 

[chris1972]

Great, thanks for the info it will really help me.