low carb high protein.

yogi beer

hi guys,
Day 3 of my low carb diet and so far so good.
Thing is I need to keep my protein levels up, so I got whey protein isolate thing morning.
I am currently on 20g of carbs a day at the moment, so how much grams of protein should I be taking a day and also how should I space out taking it during the day?
btw, I am male 5'11 230lb and go to the gym about 3 times a week.
thanks guys!

EileenG

I'd aim for 1g of protein per pound of lean mass. If you are 30% bodyfat, that's 161lb of lean mass, and 161g of protein. Spread it out over the day. Opinions vary, but there's a general feeling that more than 30g of protein in one meal is wasted.

boomtown84

EileenG wrote: »

I'd aim for 1g of protein per pound of lean mass. If you are 30% bodyfat, that's 161lb of lean mass, and 161g of protein. Spread it out over the day. Opinions vary, but there's a general feeling that more than 30g of protein in one meal is wasted.

I think it's safe to say a 230lb man can metabolise far more than 30grams of protein in one sitting.
OP: 3 meals with approx 55 grams of protein each will be just fine.remember...the most important thing is to keep within your calorie limit for the day.

yogi beer

thanks for the reply guys!
and also while I have you here, are there any certain proteins you would recommend?
the one I have at the moment is whey protein isolate, which i heard is pretty good, but jesus, it tastes absolutely horrible. its hard to keep down.

boomtown84

yogi beer wrote: »

thanks for the reply guys!
and also while I have you here, are there any certain proteins you would recommend?
the one I have at the moment is whey protein isolate, which i heard is pretty good, but jesus, it tastes absolutely horrible. its hard to keep down.

A big lump of steak for dinner, two chicken breasts for lunch and 6 eggs for breakfast.add in a few handfulls of nuts throughout the day and you're set to hit your target.no shakes necessary but if you think it'd be handier then ON Whey or Kinetica are good brands and quite tastey imo.

dutch1

Syntha 6 or anything by BSN is good

EileenG

Whey isolate is more expensive than you need. Go for a basic whey. ON do ones which are cheaper and taste good. Throw some frozen fruit and ice into the blender with the stuff you have to reduce the nasty taste.

Just Eat Meat.

You'll need to be eating plenty of fats too, that's why I always worry about people trying to simply cut carbs and up their protein. Without meats what kind of fats are you going to be eating?

You should be eating more fat than protein btw...

If you're aiming for a ketogenic diet (you said less than 20g carbs, so I assume so), you'll want to have your calories in a ratio of approx ~ 55:5:40 (Fat: Carbs: Protein).

You will struggle to keep to those ratios when relying heavily on protein shakes for your protein unless you are eating foods that are almost completely Fat. Which is fair enough if you are, but making it far more difficult to have a satiating diet imo.

darrenw5094

OP never said anything about a Keto diet.

You could go with a 60/20/20 ratio of protein/carbs/fats. 1g of protein per lean body mass when you are on low carbs is nowhere near enough.

At 230lbs, your maintanance calories would be around 3400. Google some 'calorie calculator' to find an exact number for your lifestyle. Once you find it, subtract 500 from that. That should be your maximum calorie intake to lose about a lb of fat per week.

e.g. 3400 maintanance per week minus 500 = 2900 calories.
60% protein = 1740 calories (435g)
20% carbs = 580 calories (145g)
20% fats = 580 calories (65g)

Fats should not all come from meat. All fat in meat is saturated fat. Aim for most of your fats from healthy fats, nuts like cashews, peanut butter, omega 3 and fats from fish.

Whey and other shakes are not a sustitute for whole foods. Whey after workout only, not as replacement for whole protein sources like fish, chicken, meat, turkey, cottage cheese and eggs.

EdoErgoSum

darrenw5094 wrote: »

OP never said anything about a Keto diet.

You could go with a 60/20/20 ratio of protein/carbs/fats. 1g of protein per lean body mass when you are on low carbs is nowhere near enough.

At 230lbs, your maintanance calories would be around 3400. Google some 'calorie calculator' to find an exact number for your lifestyle. Once you find it, subtract 500 from that. That should be your maximum calorie intake to lose about a lb of fat per week.

e.g. 3400 maintanance per week minus 500 = 2900 calories.
60% protein = 1740 calories (435g)
20% carbs = 580 calories (145g)
20% fats = 580 calories (65g)

Fats should not all come from meat. All fat in meat is saturated fat. Aim for most of your fats from healthy fats, nuts like cashews, peanut butter, omega 3 and fats from fish.

Whey and other shakes are not a sustitute for whole foods. Whey after workout only, not as replacement for whole protein sources like fish, chicken, meat, turkey, cottage cheese and eggs.

1g per kg of protein when 20% cal comes from fat?

60% of proteins ingested on typical LC are glucogenic so they are converted to glucose that's why protein oxidations is higher on LC, to avoid this problem we need to consume more fat.

What's wrong with saturated fat?

orangebud

best of luck
im interested in how this turns out, im doing the opposite at the moment getting as much carbs into me as i can

feeling great, smashing my times in the pool