Protien needs

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posted by Roxxx

hi :)
Im trying to determine what my daily intake of protien should b...so far I've come up with this:

-multiply your current weight by 10 : 130 lbs x 10 = 1,300 kcal/day.
-Multiply your calorie needs by 12 percent (0.12) = 156
-Divide that number by 4= 39g
-This is how many grams of protein you should consume daily.

I use Nx Care ISO XP Creamy Orangesicle Explosion Whey Protien *tastes awsome and makes a great frozen treat:D*....1 scoop 50g contains 45 grams of protien. I normally make 2 shakes a day, if Im only suppose to intake 39 grams of protien, 2 shakes is more then double my daily requirements.
Is too much protien dangerous? should I cut each serving in half (from a 50g scoop to 25 g)

posted by Roxxx

soory, I just came across this thread
http://www.bbforums.com/showthread.php?t=2
Im confused now, 1 g per lb of body weight?...if this is correct then It'd b reccomended that I consume 130 g? *scratches head* is this guideline spacifically for men or...
Im not trying to put on size, if anything Id like to drop this last 10 lb (Id like more muscle definition but dont want to bulk up)

posted by A.B

for dieting 1000calories a day. not kcalories.

one gram of protein per pound of body weight. usually anything less and eventually your muscles are gonig to catabolize.

posted by Roxxx

This may sound dumb but what is kcalorie? I had just copied and pasted that first bit of info from a site when trying to figure out what my daily required protien intake should b :)
Thanx for ur help!

posted by Durabolin

kcal is just another way of saying calories they are the same. yes you need 1g/lb bodyweight, holding onto muscle will help you lose fat as muscle revs up the metabolism. you should shoot for 5-6 small meals a day and try and get 130g of protein of those 5-6 balanced equally. so you could have half a scoop of your whey with porridge and a half pint of skim milk so around 30g protein with good carbs. How id your diet day to day what kind of meals are you eating Roxxx? Nice avatar by the way!

posted by Roxxx

Perfect, Thanx for the advise :)
I think Im on the right track, I have pretty good eating habbits and workout 6 out of 7 days. I usually dont eat b4 a workout but was told I should if doing cardio and weights in the same day (was told I should do cardio, have a shake then do weights so my muscles have sumthing to feed off)
typical daily routine is:
-workout (cardio 30 min, weights 4 times a week)
-shake (protien shake with water & 1tbsp udos choice oil)
-wait an hour, 1/3 cup all bran
-lunch (chicken/turkey sammich/salad/fruit)
-snack (yogurt or a granola bar)
-Dinner (chicken, potato or rice, veggies)
-Shake (protien shake with water & 1tbsp udos choice oil)

I should probably be laying out my meals ahead of time but need to find a good 1000 cal 7 day diet to follow. I cant eat fish which takes alot of options. I've followed a low carb diet for 2 years, lost about 15-20 lb and have sat at about 130 for the past year and a bit. Im somewhat muscular, I think my body fat is about 19% or 20%

posted by Smallguy

you hot great advice above just keep luigging away and alteranting your diet as needed

you may also want to try different types of cardio like interval training for 30 minutes like this

4.30 att a moderate pace 3 seconds-- sprinting repeat until you hit 3 minutes.

you can also shorten the rest intervals as u get more fit.

Smallguy

posted by shortz

Looking back at your goals, I will go against the grain a bit. It is good to have a positive nitrogen balance when consuming protien. This is how we know we are getting anough protien, by eating more than we need. A bber (bodybuilder) MUST consume mass amounts of protien, about 1-1.5g per lb of body weight.

Your goals are a little different than ours. I would put your focus in eating a good variety of foods, including some high fiber foods. I think you should shoot for 100g of protien. You are obviously NOT a bber, therefore, the reason for your high protien intake would be simply to maintain what muscle you have.

I have outlined alot of different diets and ratios. I thought I had some posted on here, but I can't find them. If you like, I can post some examples and show you how ot become a diet expert real quick. lol

posted by Roxxx

Thanks again :)
Shortz ur right, I am not a body builder *hope its okie that I stick around here* I've found the people on this forum have better advise then any other, I'd rather ask and get the proper information regarding fitness and diet.
Id love to hear some suggestions.advise, I can follow a spacific diet, its just a matter of finding whats gona work to help me shed a few stubborn pounds.
I do Intraveral training and switch up my cardio throughout the week, 5 mile run/speedwalk, 30 min intense elliptical and am now starting to bike more. I was thinking I may need to increase my indoor cardio from 30 min daily to 45-60 (30 min elliptical, 30 min bike) Ive read alot about over doing it though so Im not sure if this is a smart idea?

posted by shortz

Cardio is good for....well, cardio. Sure you burn cals, but in order to burn fat, you need to burn a deficit of cals. The best way to do this is to control diet and not over do it with cardio. Diet is sooooo much more important in losing fat.

Anyone is more than welcom to be on the board, even if they are not BBers. We are here to not only discuss bbing, but fitness in general and good nutrition.

Here is a cut and paste from a post that I made helping out someone else's wife on another board.

Well, what you want to do first is take steps at dropping cals. Start with about 400. Your end goal should be based on an approx ratio that you can go off of when figuring out carbs, protien and fats. For example, an ideal bulking ratio could be 40/40/20. For dieting, you need more protien, low cars and moderate fats. You ratio will look more like 60% protien, 20% carbs and 20% fats. Then as she loses weight, you can adjust up or down with cals, but keep the same ratio. Adjust ratio as needed for her activity also. This is just an estimated ratio. I have even recommended ratios of 70/10/20, but this is pretty extreme.

So, say her total cals are 2000. With the 60/20/20 ratio, she needs 300g of protien, 100g of carbs and 45g of fats. Now, this is just an example. You can play with the numbers until you find something that works and something that is easy to stick to. I keep my protien as high as I can, but with the cals that I am taking in, I get alot of cals from olive oil and other good fats. My ratio is about 50/20/30.

posted by poppa-j

Nice to see education at work.. You guys got it down. hope yous
dont mind my 2 cents. First the whole formula is 1 to 1.5 grams
of protine per pound of body weight and 2grams per pound for carbs.
If you are bulking you have to compute these ratios off of your target
weight.. in other words,, If you are bulking and are 185 and your target
weight is 220 that multiply the ratois above by 220. When cutting
the target weight woud be the opposite. for men I ususlly set min cals. at
2000 a day.. For women I set a min of 1200 to 1500 depending
on ther frame. You would adjust your carb and protine ratios every
couple of weeks while staying at your min cals. If im cutting and my
protine is 450g and my carbs are 400 the next adjustment i'd make
in two weeks would be taking 25g away from my carbs and add that
to my protine. I cut the carbs but raise the protine. I have been using
the glysemic index of foods to run my Cutters as It give me a pretty
broad ratio of foods to eat. Plus keeps you eating clean. Hope this
adds to an already informative post.

Mod@undergroundfreaksforlife
vip@genxxl

posted by shortz

Good post, thanks poppa.

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