How much protein

blahblah06

Im 25

5ft 10.5

waist 38

neck 17

hips 36.5

weight is 195lb.

I cycle 25k a day and workout in the gym weights every other day.

How much protein should I be taking a day some ppl saying anything from 80 - 100 gram.

What if I dont work out on one day do i reduce my intake?

Shane101

blahblah06 wrote: »

Im 25

5ft 10.5

waist 38

neck 17

hips 36.5

weight is 195lb.

I cycle 25k a day and workout in the gym weights every other day.

How much protein should I be taking a day some ppl saying anything from 80 - 100 gram.

What if I dont work out on one day do i reduce my intake?

170-200g and no don't reduce your intake on off days because those are the days when your muscles are recovering/growing.

EileenG

Minimum 1g of protein per pound of lean mass (total weight minus bodyfat). Up to 1g per pound of total weight is fine, after that, you hit diminishing returns. The lower your calories, the more important it is to make sure you are getting enough protein.

ray jay

assuming you want to lose weight, have a look at this

blahblah06

well ive cut my calories down to 1300 a day for food.

So if I took 180 grams of protein in shakes lets say thats 22g per 200 calories right?

8 shakes a day 1600 calories??

thats a **** load of shakes and calories a day ?

ive just been taking one shake a day I thought that was enough

ray jay

there are 4 calories per gram of protein and carbohydrate, 9 in a gram of fat. 180g of protein is 720 calories. You don't need to and shouldn't get all that from protein shakes. Meat, eggs and dairy all have plenty of protein as well as other beneficial nutrients

how did you decide on the 1300 cals/day figure? It seems on the low side for someone at your activity level and weight even for a fat loss diet

blahblah06

Ye I know I'll be getting more from meat but worst case scenario I'd still be downing 4 shakes?


I've calculated online that i want to lose 2 pounds a day and that was the cal amount 1340 they came up with. Tbh I'd find it very hard to take anymore cals food wise. I sleep odd hours 3 sets off 2.5 hours

As off today I've lost 14 lb

Synta 6 bsn says each 22g scoop is 100 cals which has 11g of protein so I have to take how many half scoops a day

EileenG

2lb a DAY??? I hope that's a misprint.

Something like cottage cheese is high protein, but in a nice cheap form that will help you feel full for longer.

blahblah06

LoL a week sorry.

So far today I had porridge, 1/2 scoop protein, omelette with chicken pieces and tuna then for dinner I'll be having haddock so my diet is decent enough

The Guvnor

EileenG wrote: »

Minimum 1g of protein per pound of lean mass (total weight minus bodyfat). Up to 1g per pound of total weight is fine, after that, you hit diminishing returns. The lower your calories, the more important it is to make sure you are getting enough protein.

I never take BF into account on the basis that most of us will fall short of the daily target of 1g minimum.

This thread makes me want to work out how short on protein I am at the minute! Too much at a guess!:)

blahblah06

Finding it very hard to get 170g of protein 105 so far today

ray jay

if you're on 1300 cals/day then don't worry about trying to get 170g of protein/day, 100g will be plenty for your body to maintain itself

TommyKnocker

blahblah06 wrote: »

well ive cut my calories down to 1300 a day for food.

So if I took 180 grams of protein in shakes lets say thats 22g per 200 calories right?

8 shakes a day 1600 calories??

thats a **** load of shakes and calories a day ?

ive just been taking one shake a day I thought that was enough

Can I ask where you got the figure of 1,300 calories per day?

At your current age, weight and height and using the Harris Benedict formula, your BMR is 1999.85, let's say 2,000 calories a day. This is the number of calories you require if all you did was lay in bed all day. Now I am no expert, but every reputable article I have ever read on nutrition has always advised that you never eat below your BMR, especially over a prolonged period.

I think you should read the Fitness Basics sticky in this forum along with the Nutrition 101 sticky in the nutrition and diet forum, and rethink your approach.

IMHO you have bigger worries than your protein intake at this point in time.

Just my 2 cents worth.


Best Regards,

M