Question for those on a weight loss diet plan

February 11, 2023, 07:42 PM

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.

February 11, 2023, 07:52 PM

crue-dell

I agree completely. One of my meals is a protein shake.

February 11, 2023, 07:53 PM

apprentice

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.

February 11, 2023, 07:59 PM

ryan81986

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.

February 11, 2023, 08:07 PM

chbibc

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).

February 11, 2023, 08:33 PM

Genorogers

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.

February 11, 2023, 10:27 PM

ensigmatic

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