Ok, so I am 5'5", 123(ish) pounds and want to just build up some muscle and lose the extra fat.
I know you're not a nutrionist, but you obviously have good knowledge about this stuff.
what would you recommend?
At least 80.
ETA disclaimer: I have no formal training in medicine or nutrition. I'm just personally really geeked out on this stuff and read a lot about it.
I know. don't worry about the disclaimer. I'm asking b/c you're obviously a powerhouse and you know some shit. It's ok. I have the free will to follow or not follow your advice.
What is the source of the liquid protein? Like, what type of isolate?
whey.
Yeah that should be fine. Keep a close eye on your body comp though. If you start adding fat instead of muscle, you may want to eat actual meat rather than the liquid protein. But of you can't stomach a lot of meat, then proceed.
ok - it's giving me a 44-100g sway. I guess I'll shoot in the 70g range and see what happens.
if I do two supplements/day (using the correct amount), I'll get 46g - which will meet my minimum requirement. I'll just add on from there. especially on work out days.
I just shoot for the main component in my meal to be protein. When I do this, I feel better overall, and don't feel sick from it. I have no idea how many grams that is.
Post by lightbulbsun on Jul 10, 2013 10:03:02 GMT -5
I try and get at least 70g/day. It's harder for me since I'm a vegetarian, because I don't like to eat too much processed meat substitutes, but it's managable.
Well, when not pregnant I was lifting heavy and working out so I would eat about 100-130 grams of protein a day and I weighed around 130. Lean body mass to grams a good way to get an idea of what you need.
Lunch Spinach salad w/ chicken or Leftovers from dinner
Dinner Usually, meat & veg: - Grilled chicken - Pork (in the crockpot) - Fish (mustard, dash of mayo, lemon juice, brush on top, throw breadcrumbs & parm on top of that, bake) - Salads - Roasted: potatoes/broccoli/cauliflower - Steamed/sautéed beans, carrots, corn
Mexican sort of foods are also great. Fresh vegetables, meat, beans. Also, you can prep the meat in the crockpot for several meals, and make burritos ahead of time and freeze. - Burritos - Tacos - Etc.
Snacks Nuts (I like plain almonds) Fresh fruit Vegetables (baby carrots are great, because they keep well in the work fridge)
Another poster who loves Jay Robb. I love the egg white protein as well. I make watery oatmeal and mix it in with fresh blueberries and honey for breakfast. Super fast and easy way to get it in. I also like to blend it with zirco coconut water and ice. Hmmmmm...
Post by snipsnsnails on Jul 10, 2013 10:41:53 GMT -5
Yeah, most of us don't. I always try to shoot for protein being the major component of my snacks/meals. What natural protein sources are already a part of your diet?
I aim for .5-.75 grams per pound of body weight, minimum. Most days, I eat about 120 grams. But, I wouldn't mind looking like a cage fighter, so keep that in mind. I train between 6 and 8 times per week, so I don't have training and non-training days.
eta, I typically weigh 175, but I'm still working off some baby weight.
Yeah, most of us don't. I always try to shoot for protein being the major component of my snacks/meals. What natural protein sources are already a part of your diet?
meat, nuts, eggs, spinach... but I don't eat a lot of any of it. It's been better since I started working out, but when I look at my diet for my whole life prior to this - it's pretty darn sad.
I get anywhere from 50-100 grams. It really depends. I don't eat much meat, usually only with dinner, so I use whey protein. I need to try the egg white powder!