spike

hello there ive read in a book intitled POWER EATING that i should be eating 2g of protien to a kilo of body weight if iam doing cardio as well as weights ,to stop losing muscle ,but what i dont understand is does this meen i should be eating that much on the day i do cardio or everyday . can any one help me with this
thanks spike

spike

atherjen

That would be a general amount for a total to aim for each day, divided equal portions in each meal preferably.

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Emma-Leigh

Yup - as Jen said, they mean you need to eat 2g/kg everyday. The metabolic demand for protein is not only when you are working out - your body needs the amino acids from the protein available at all times so it can help to repair and restore your tissues, as this occurs after the exercise, not during it.

Also, most will eat a little more than 2g/kg. 2g/kg is only about 0.9g/pound and people generally aim for a range of 1g - 1.5g per pound bodyweight. This is especially the case when cutting - as a slightly higher protein intake can help decrease muscle loss associated with this (it also keep you fuller - so it makes dieting easier! ).

Tom_B

But when your cutting you gotta eat lower amount of calories which would be hard to get that much protein in ya without going over your calorie limit, so would you just replace some carbs or the fat with the extra protein?, considering you need carbs for energy and EFA's
I know why I'm gonna cut I'm gonna try a 50/30/20 spilt unless you guys tell me overwise

Emma-Leigh

Whether you are cutting or bulking (or maintaining) you should still make sure you are getting sufficient protein. This is especially so when cutting as it is important in maintaining your muscle mass (this means 1-1.5g/pound, usually closer to the 1.5g).

You should also definately make sure you are getting your essential fatty acids (they are called 'essential' for a reason!! ). With fats, I feel that you should aim for a minimum of 0.3g/fat per pound (0.4g/pound is better) and that the majority of this should come from healthy fats and EFAs.

But this is not a lot of food.

For example: Say you are 150 pounds.

1 to 1.5g/pound of protein = 150 to 225g protein which is 600 to 900 calories.

Add to that 0.3 to 0.4g/pound of fats =45 to 60g which is 405 to 540 cals.

So say we take a half-way figure for fats and the higher figure for protein (900 cals from protein and 470 cals from fat) that is a total of only 1370 cals - which is not enough for a 150 pound person, especially someone who is training. Even if you go by the very low cutting calculations of 10xBW (which are far too low in most cases anyway), then this is still below the persons energy needs.


Anyway, carbs are therefore seen as the main variable in a diet as the protein and the EFA's are definate requirements. As each individual will respond differently to different levels of carbohydrate restriction, people usually find a level they are comfortable with and will adjust according to their needs. (Personally, I don't like no carb/super-low carb diets, especially when you are training and you need the energy).

As for 50:30:20? It is a popular cutting split and many do well on it. But why are you even thinking about cutting!! YOU HAVE TO EAT BOY!!

BulkMeUp

Tom, a great explanation from Emma-Leigh.

BTW, you sound like a 'closet-cutter'

spike

ok thanks guys i appreciate it .so its that ammount or more every day .

spike

Tom_B

ok thanks guys, clears alot up, I'm planning on trying out 2000 calories for my cut and see how that works, I know I shouldn't be thinking of my cut right now but I can't help it, I just can't wait lol, I'm sure it's the reverse for most other people and they hate the cut and love the bulk

bulletproof1

yeah give it about ummmmm 6 hours and you will agree ..... the cut sucks

Tom_B

lol nah I just like eating less and I like the feeling of hunger pains, I feel more thin when I get them, which is why I hate bulks I have to eat so much
Before I went on my bulk I was eating 1500 calories a day

BulkMeUp

Not in Toms' case. He can cut until he disappears!!

Tom_B

lol true, that's my problem I go on crash diets which screws my body up, I really need to work on that