Protein and body weight

GKJ · 10-10-2006, 06:21 AM

I eat 1 gram of protein per lb of body weight. My questin is if i'm cutting from 193 to 180 do I eat 180g or 193g? Also do I change all macros to 180lb weight or keep them at 193?

zootroid · 10-10-2006, 06:45 AM

Keep your protein intake up while cutting to help reduce the amount of LBM you lose when cutting.

JimSnow · 10-10-2006, 06:58 AM

Is this correct?

I'm measuring my protein requirements with the assumption that my body can only utilize about 30-50g per serving - I use 30. I also figure about 1 gram/per lb. of BW. Optimally at 205, I need at least 30g protein 7 times a day.

Is that wrong?

**IainDaniel** · 10-10-2006, 07:53 AM

There is no exact number on how much protein can utilize in a serving. There are too many factors to contribute, that make it impossible to state such a number.

Generally when cutting you want to keep your protein count up. With that being said you better be eating your fibrous veggies to follow that up

NeilPearson · 10-10-2006, 08:07 AM

From Power Eating by Susan M. Kleiner, PhD, RD

"As a strength trainer or bodybuilder, you do need more protein than a less active person. In fact, your protein requirement is higher than the current DRI of 0.8 grams of protein per kilogram of body weight a day, which is based on the needs of nonexercisers. But it's only slightly higher."

"For Muscle Building

With increases in training intensity, you need additional protein to support muscle groth and increases in certain blood compounds. On the basis of the latest research with strength trainers, I recommend that you eat 1.6 grams of protein per kilogram of body weight a day. Here's how you would figure that requirement if you weigh 150 pounds or 68 kilograms (a kilogram equals 2.2 pounds):

1.6 g of protein per kg of body weight x 68 kg = 109 g of protein a day

If you also engage in regular aerobic exercise, consume 1.8 grams of protein per kilogram of body weight daily. Strength trainers living in high altitudes need even more protein: 2.2 grams per kilogram of body weight daily."

"When Dieting for Competition or to Trim Fat

When cutting calories to lean out for looks or for competition, you may risk losing body-firming muscle. Because muscle is the body's most metabolically active tissue, losing it compromises the ability of your body to burn fat. What's more, no bodybuilder wants to lose muscle before competition. One way to prevent diet-related muscle loss is to consume adequate protein while you're preparing for competition. Dieting bodybuilders need between 1.8 and 2.0 grams of protein per kilogram of body weight a day. For example:

2.0 g of protein per kg of body weight x 68 kg = 136 g of protein a day."

Gordo · 10-10-2006, 08:41 AM

Susan Kleiner, PhD, RD, FACN, CNS

Quote:

A registered dietitian, author, and consultant, Dr. Kleiner is the owner of HIGH PERFORMANCE NUTRITIONTM, a consulting firm specializing in media communications, industry consulting, and personal counseling, on Mercer Island, Washington. She is also an Affiliate Assistant Professor in the Department of Medical History and ethics at The University of Washington School of Medicine.

Dr. Kleiner is the author of POWER EATINGÒ, 2nd Edition ( Human Kinetics, 2001) rated as Muscle & Fitness Magazine’s #1 Diet Book of the Year (1999), and the only diet book in Shape Magazine’s “5 Great Books for Your Fitness Library” ( May 2001). She has also authored High-Performance Nutrition: The Total Eating Plan to Maximize Your Workout ( John Wiley & Sons, 1996), The POWER EATINGTM AND FITNESS LOG (Get Pumped, 1999), The Be Healthier Feel Stringer Vegetarian Cookbook (Macmillan, 1997), The High Performance Cookbook (Macmillan, 1995), and The High Performance Online Cookbook (www.allrecipes.com).

Dr. Kleiner is the nutrition consultant to The Seattle SONICS and the Seattle SEAHAWKS. She was the nutrition expert for Encarta.com and the lead nutritionist in the development of the GymAmerica.com site. She is the media spokesperson for the BRITA Company, and she was a nutrition science expert and the media spokesperson for Royal Numico/GNC’s new research-based Pro Performance sports nutrition supplement system and Nutricia’s SCAN Diet supplement line.

A national columnist and speaker on the subject of nutrition, sports, and fitness, Dr. Kleiner is also the sports nutrition editor for the SCAN website, former nutrition editor for Athletic Therapy Today, and advisory board member for Shape, Let’s Live, and Physical magazines. Other publications include: The Physician & Sportsmedicine; Training & Conditioning; Consumer Reports on Health; Fitness Rx for Women; Fitness Rx for Men; Men’s Health; Men’s Fitness; Muscle & Fitness; Muscle & Fitness Hers; Shape; Shape Cooks; Healthline; IDEA Today; Female Bodybuilding; Bodybuilding Lifestyles; Swimming Techniques; Executive Health’s Good Health Report; chapters in medical textbooks; and professional research articles. Dr. Kleiner has twice contributed to the Encyclopaedia Britannica.
Education and Awards

Dr. Kleiner earned a Bachelor of Arts in Biology from Hiram College (1979) a Master of Science in Nutrition (1982) and Doctor of Philosophy in Nutrition (1987) from the Department of Nutrition at Case Western Reserve University School of Medicine. In 1982 she became a Registered Dietitian of the Commission on Dietetic Registration, and in 1992 she was one of the first Certified Nutrition Specialists recognized by the Certification Board for Nutrition Specialists.

A former North Carolina Recognized Young Dietitian of the Year, Dr. Kleiner also received the American Dietetic Association Outstanding Service Award in 1990. She is a fellow of American College of Nutrition, and a member of the American College of Sports Medicine, the American Dietetic Association and its Sports, Cardiovascular and Wellness Nutritionists (SCAN) Practice Group, and the National Strength and Conditioning Association.

Dr. Kleiner maintains a website (www.powereating.com) through which she can be reached via email.

http://www.bestdietforme.com/MeetOurExperts.htm

JimSnow · 10-10-2006, 08:43 AM

The formulas above equal my rough supposition. I'm using 210BW, coupled w/regular aerobic activity:

210/2.2 (pounds to kilograms) = 95.45 kg X 2.2g protein = 210 grams protein a day.

I think this has been proven closely enough. I'm using the '30 gram absortion rate per feeding' as a minimum. At 40 grams per serving, I could easy eliminate a serving.

As a rough estimation in a static lifestyle geared toward muscle gains and nominal bodyfat addition... I've learned that I need 6 to 7 protein feedings a day, at roughly 2-3 hours apart for 'optimal performance'. This takes no other aspect of my diet into account - which is certainly another topic.

This is more than I knew a month ago!

GKJ · 10-11-2006, 05:29 AM

Thank you for the info. I will keep my protein the same and see how it goes for a month.

**dg806** · 10-11-2006, 07:55 AM

Your body will not process but only so much at one time. You can however slowly acclimate your body and absorb more protein. IMO, anywhere between 1.5 and 2g/lb will suffice for anyone. It's when you ingest the protein that benefits you.