## Protein (Yes AGAIN)

• Posted by a hidden member.
I am currently working on a eating plan to kick my ass in gear. And using the Scooby formula my calculation of 40% Protein 40% Carb 20% Fat has landed me with a need of 315 grams of protein per day.

THREE HUNDRED AND FIFTEEN!

Can someone offer me suggestions on how to get to this point.

doing simple math it would require 915 grams of chicken a day! That's close to 2 lbs a day... does this seem like too much?

I am 25, 6'5" currently weight 273, lean body weigh is 210 (yes i know I'm fat ).

Any help is appreciated!
• Posted by a hidden member.
I can't help but wonder if this is WAY too much protein, friend. See this...

"You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. The total will be the number of grams of protein you should consume each day. So, if you weigh 120 pounds, you should eat about 50 grams of protein."

I hope this helps, let us know what you find out...
• Posted by a hidden member.
Ok well that brings things down to about 50 grams of protein, which doesnt seem like enough as I normally drink that in one protein shake.

Maybe there is a middle ground somewhere. .4 grams per kilo seems low, I hear mostly 1 gram per lb of lean body weight which would be around 210 grams.

Anyone else have anything to add?
• Posted by a hidden member.
That would be at 120lbs, at 273, you should be at around 127 grams per day according to this calculation...
• Posted by a hidden member.
Tonync1969 saidI can't help but wonder if this is WAY too much protein, friend. See this...

"You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. The total will be the number of grams of protein you should consume each day. So, if you weigh 120 pounds, you should eat about 50 grams of protein."

I hope this helps, let us know what you find out...

I have heard a different formula for this and a lot of people agree with it. You should consume 1-1.5 grams of protein per POUND of bodyweight. Your formula seems like way too little protein.

I am 190lbs so I try to eat between 190 and 285 grams of protein a day. I honestly keep it around 250 or so. A good way to help with this protein intake is a protein shake, twice a day if you need to. My shakes have 50 grams of protein each and I drink them twice a day.
• DCEric

Posts: 3716
epedx said50 grams of protein, which doesnt seem like enough as I normally drink that in one protein shake.

Uh. That is a bit much at once, buddy. You may need to shrink your shakes or split it up into servings you have at two different times.
• Posted by a hidden member.
315 grams of protein isn't so much, if you're well hydrated, and space it out, and are working out.

You need at least 100grams of carbs a day.

The main thing is you need to need to eat enough carbs not to feel drained, and to be able to perform physically.

If you get busy doing HIIT, and stay at it, you should be able to keep yourself just about ketosis, and lose about 1 to 1.5 pounds a week of mostly fat. It's critical to keep the protein up and meals small and the activity up to keep from losing any muscle that you have.

45 grams per serving is o.k. Much more is probably wasted. Better even if you could eat 8 times a day, and divide 315 by 8.
• calibro

Posts: 8888
Your body can only use so much protein. if you were a triathlete, bodybuilder, etc... maybe you could justify 315, but I doesn't sound as if you're engaging in that degree of training, nor do you need it to support your current muscle mass. A 100-200g a day would be a good range for you it seems. Also, with ingesting that much protein, it's very important to remember to be very, very, very well-hydrated.
• MuscleComeBac...

Posts: 2376
Chucky is right..(God, I hate typing those words.... )

If your kidneys are healthy, protein does not harm you in excess, but it will be wasted if you go over 50 grams per meal in any given 120 minute period. You need approximately two hours to fully digest most protein, although good egg albumen and whey isolates will stay in your bloodstream and be activley synthesized for slightly longer, helping you avoid slipping too far into ketosis (edging it is good - too much is not so good).

And your calculation is high ONLY if you're not lifting with high intensity for at least an hour a day. Then, it's a waste. Your body will put it to good use if you're putting your body to work - hard work. And hard work means you're pushing up your numbers and not just doing the same thing this month that you were last month. *ehnnnnn* If you're just the average gym rat, then it's all getting (literally) pissed away and you should save your money.

If you are doing serious lifting - what is too easily referred to as HIIT- and properly, then you are going to see real gains in lean mass. But the minute you stop training like that, but still eat as if you were - you'll see a backslide in the direction you don't want to go.

What you can think about doing is buying a good quality casein (cottage cheese is actually one of the best pure forms in solid food, and there are fat-free and low/no lactose brands, too) and having 30 to 40 grams before bed. It's a slower digesting protein that will keep properly nourished overnight, and help you slip in a seventh or eighth 'meal' so that you divide your 300 grams into 35 to 45 gram portions over the course of the day, which should be pretty easy to manage.

But the real key to kick your ass in gear is in the gym before it's in your diet. You can't eat for what you're not training for....(good luck parsing that sentence...)
• monet

Posts: 1120
Beans and rice, beans and rice, beans and rice.
• mybud

Posts: 13866
2 pounds of chicken doesn't have 915 grams of protein dude....
• Posted by a hidden member.
You really don't need that much protein. Seriously- I was once the same size as you (6'7"/280). When I cut, I only ate about a gram per pound of lean body weight tops.
• neosyllogy

Posts: 1714
That seems unnecessary.
I've only looked into this peripherally (and not familiar with the "Scooby formula)", but 1 gram protein / lbs lean body weight (so let's say 210) seems far more than sufficient. (You can probably make muscular gains with 1/2 that).
This is assuming it's complete protein, and largely slower burning proteins through the day.

That said, if you're trying to cut I can see uping protien.
The easiest thing to do would probably be to buy casein protein powder. (I recommend Optimum Nutrition's naturals line of casein, for what it's worth).
You can easily get 25ish grams of protein in ~140ish calories. It's very slow burning and thus continually accessible. Throw in some powder (maybe mix with a smidge of whey (not a whole serving, which is probably more than you need, except post-workout) every 2-3 hours and you'll have the bulk of your protein needs taken care of.

One great thing about coming from such a high weight is that your body has a lot of underlying muscle generated just to support that weight. It would be a shame to lose that muscle while cutting weight.
• Posted by a hidden member.