Help me on this Protein question..PLEASE

[BYRK]

I'm 6'0" 212lbs and range from 20-25% BF depending on what formula I use. Anyway I'm looking to cut up a bit and my question is, How much protein do I need? The reason I'm asking is I've seen that you should eat you bodyweight in grams and I've seen leanbody weight in grams?

I've been doing a 2120 calorie diet with 50% Protein, 25% Carbs and Fat so it comes out to

265g Protein
132g Carbs
59g Fat

On the Protein I could go 265g like I'm doing which is 50% of calories or 212g my bodyweight or around 160g lean bodyweight. I want to cut up alittle bit. Info would be appreciated

THANKS!!!

 

[Fluid]

You're 212 pounds and you're consuming 2120 calories per day?!!? That's starvation! I would bump your calories up to ~2900 kcalories/day. As for protein intake multiply your LBM by 1.5-2 grams. Then build the rest of your diet around that.

Fluid

 

[Fit Freak]

I use 1 gram per lb of bodyweight as i minimum...so in your case 265 grams is fine. Assuming you're training with weights and doing some cardio I think...and many will agree...your calories are too low to start...it'll leave you with nowhere to go when the weight loss (fat loss) slows. BUT, I do like you macronutrient breakdown as long as the carbs are coming from quality complex sources like brown rice, sweet potato, oatmeal, apples, and berries. Also make sure you're getting plenty of EFAs within your breakdown of fat such as flax oil, olive oil, etc.

 

[P-funk]

I always just go by how much I weigh total. I don't go by 1g per pound of lbw becuase I feel that the more protein in your diet the better. If you were eating only 160g of protein in my opion that is just not enough protein to spark muscle growth, you should keep it in the high 200g like you are doing. (just my opinion though)......1.5-2g of protein per pound of bw.

 

[P-funk]

damn, lol....all these post in the short time it took me to type that reply.

 

[RCfootball87]

Originally posted by BYRK
I'm 6'0" 212lbs and range from 20-25% BF depending on what formula I use. Anyway I'm looking to cut up a bit and my question is, How much protein do I need? The reason I'm asking is I've seen that you should eat you bodyweight in grams and I've seen leanbody weight in grams?

I've been doing a 2120 calorie diet with 50% Protein, 25% Carbs and Fat so it comes out to

265g Protein
132g Carbs
59g Fat

On the Protein I could go 265g like I'm doing which is 50% of calories or 212g my bodyweight or around 160g lean bodyweight. I want to cut up alittle bit. Info would be appreciated

THANKS!!!

are you supplementing with protein powder? that could help get some of that protein without a lot of fat.

 

[Mudge]

Everyones metabo is different, but 2000 calories is the baseline for a 170 pound college student, thats what the USRDA is based on.

Protein powder is also a nice way to avoid sodium while doing it on the cheap.

 

[BYRK]

Yeah I use GNC 100% Whey Protein

a couple scoops after I workout which is 40g of protein and I might have a couple more if I don't have time to make something.

 

[RCfootball87]

Re: Yeah I use GNC 100% Whey Protein

Originally posted by BYRK
a couple scoops after I workout which is 40g of protein and I might have a couple more if I don't have time to make something.

i'm not saying its bad but i wouldn't use GNC protein. they tend to overcharge for the products they make which are generally no better than everyone else's. what are you paying? http://www.allsportsnutrition.com has a ten-pound can of whey for only 30 bucks.and thats not a misprint. i dont know how good that brand is, i use optimum, you might want to ask katamaster, he recomended it to me. i would check it out if i were you cause at that price you can't go wrong