SIGforum.com    Main Page  Hop To Forum Categories  The Lounge    Question for those on a weight loss diet plan
Page 1 2 3 
Go
New
Find
Notify
Tools
Reply
  
Question for those on a weight loss diet plan Login/Join 
RogueJSK
Fighting the good fight
Picture of RogueJSK
posted Hide Post
quote:
Originally posted by crue-dell:
A good way to look at it would be 1 gram per lb of lean body weight. So if you weighed 180 and were around 20% body fat, then your lean weight would be 140 to 150 lbs, so that would be a better number to shoot for. Some day will be more, some days less, just shoot for averages.


But if he is reportedly struggling to take in even 30 grams of protein 3x/day (90g/day), unless he's 50% body fat (which clearly isn't the case) then he's still going to have insufficient protein intake no matter how you slice it.

Taking that 90ish grams of meal protein per day and adding in 2x additional protein shakes per day (30ish grams of protein apiece) would likely be the most straightforward way to add in the extra protein to get to 150ish daily grams without adding any significant additional food. It'd just be 6 oz of milk with one scoop of powder in it, twice per day.
 
Posts: 33466 | Location: Northwest Arkansas | Registered: January 06, 2008Reply With QuoteReport This Post
crue-dell
Member
posted Hide Post
I agree completely. One of my meals is a protein shake.
 
Posts: 353 | Location: Bardstown, Ky | Registered: December 06, 2013Reply With QuoteReport This Post
apprentice
Experienced Slacker
posted Hide Post
Thank you for taking the time for me in this thread fellas, I appreciate it. Good advice.

I may have derailed things a bit here, carry on with the original discussion if so.
 
Posts: 7550 | Registered: May 12, 2004Reply With QuoteReport This Post
ryan81986
In the yahd, not too
fah from the cah
Picture of ryan81986
posted Hide Post
For those on any variant of low carb, Keto Chow is one of the few shakes that I've found to be tolerable and actually filling.



 
Posts: 6446 | Location: Just outside of Boston | Registered: March 28, 2007Reply With QuoteReport This Post
chbibc
Keeping the economy moving since 1964
Picture of chbibc
posted Hide Post
My loss has been solely by diet change. I cut out the junk. No junk food, no soda (diet or regular). I cut out sugary juice drinks and snacks. I drink water and black coffee (I drink lots of water). I eat fruits, fresh vegetables and meat. Cut way back on pasta and bread. Cut way back on beer and bourbon (from several times a week to several times a month). I slipped back a bit over the holidays but am back on track. I've lost 40 pounds in the last year. I've got another 30 to go to get where I want to be. My A1C is below the threshold too (4.5 I think at my last blood draw).


-----------------------
You can't fall off the floor.
 
Posts: 8744 | Location: Rochester, NY behind enemy lines | Registered: March 12, 2002Reply With QuoteReport This Post
Genorogers
Member
posted Hide Post
I really need you guys for inspiration because I just returned from Charleston SC, stayed downtown, and ate everything there almost. Gotta' loose some serious pounds now.
 
Posts: 1040 | Location: Central Ohio | Registered: January 05, 2018Reply With QuoteReport This Post
ensigmatic
Nullus Anxietas
Picture of ensigmatic
posted Hide Post
quote:
Originally posted by apprentice:
One thing I struggle with is the whole "one gram of protein for every pound of body weight" thing.
You only need that if you're seriously trying to bulk up.

The ACSM (American College of Sports Medicine) recommends a good deal less than that:
quote:

Recommended Intakes of Protein

In general, it is recommended that 10-35
percent of your daily energy intake comes from
protein. If you consume 2,000 calories per day,
this would work out to be between 200 to 700
calories of protein per day. The recommended
daily intakes (RDIs) can also be calculated
by a person’s body weight. The Academy of
Nutrition and Dietetics recommends that the
average individual should consume 0.8 grams of
protein per kilogram or 0.35 grams per pound
of body weight per day for general health. So a
person that weighs 75 kg (165 pounds) should
consume an average of 60 grams of protein per
day. Since there are approximately four calories
per gram of protein, 60 grams of protein would
result in the intake of 240 calories.
Ref: Protein Intake For Optimal Muscle Maintenance (ACSM)

The upper limit of their recommendations, 700 Calories/day, would be around 175 g.

When I'm working out or doing HIIT, my morning protein bars are around 20g. My post-workout shakes 25-30g. Add whatever I get from lunch and dinner and I'm probably hitting around 100g a day, on average. Maybe a bit more, some days, or a bit less on others, depending upon the meals.

I build muscle just fine on that. But, I'm not looking to get ripped, either Wink


"America is at that awkward stage. It's too late to work within the system,,,, but too early to shoot the bastards." -- Claire Wolfe
"If we let things terrify us, life will not be worth living." -- Seneca the Younger, Roman Stoic philosopher
 
Posts: 26034 | Location: S.E. Michigan | Registered: January 06, 2008Reply With QuoteReport This Post
bendable
Member
posted Hide Post
There's a poor lady in Monticito, CA

That can afford round the clock chefs, physical therapists, dieticians and trainers.

And she struggles with her weight every month.
Gains and losses four times a year.




Safety, Situational Awareness and proficiency.


Neck Ties, Hats and ammo brass, Never ,ever touch'em w/o asking first
 
Posts: 55328 | Location: Henry County , Il | Registered: February 10, 2004Reply With QuoteReport This Post
  Powered by Social Strata Page 1 2 3  
 

SIGforum.com    Main Page  Hop To Forum Categories  The Lounge    Question for those on a weight loss diet plan

© SIGforum 2024