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Question about protein - Sammilee - 11-21-2013 09:28 PM

Hi! I'm a newbie blushing I haven't really dieted in a while because I have been so incredibly frustrated with the whole yoyo dieting cycle, but I just started a full 8 week reset. I do crossfit three times per week and am currently 36 years old, 205 lbs, and 5'2. My question is regarding protein. How much do I need? Surely at my weight, 1g per lb isn't appropriate, is it? I've seen some sites say 1g per pound of lean body mass, is that the way to go? Any help would be greatly appreciated! Also thanks so much for this website and all that you are doing. applause


RE: Question about protein - JsuaMils - 11-22-2013 03:14 AM

I'm sure one of the moderators will be able to give you a more specific answer, but the recommended ratio of macros (as far as EM2WL and general muscle building/fat loss goes) is 40% carbs and 30% each of fat and protein. If you use MyFitnessPal and change the settings online to your specific calorie goal, and the percentage of macros, it will tell you how many grams of each protein, fat and carbs you need per day.

If it helps at all, I currently weigh about 150lb at the tail end of my reset and am eating upwards of 2315 calories per day, and my protein requirements as per the 30% is 174g, so even more than 1g per pound of body weight. It is A LOT, especially because I'm vegetarian, and some days I have to work hard to get it all in, but I have gotten used to eating a certain way to ensure I hit it every day.
I also do crossfit, up to 7-8 times a week, and I'd recommend really focussing on the protein intake given how much of a focus crossfit has on lifting.

Some tips on getting in the extra protein if you're struggling - I have 2 servings of vegan protein powder every day (after each training session and sometimes also with breakfast) and add liquid egg whites to lots of my meals, as well as greek yoghurt. If you eat meat/fish then it should be easier to meet your requirements, but it does get easier with time and practice happy


RE: Question about protein - Sammilee - 11-22-2013 11:13 AM

Thank you! I do eat meat, but still find it pretty difficult to meet the LBM protein requirements! I'll give it a go, though happy