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Technical advice on protein intake please

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  • Technical advice on protein intake please

    Male 54
    Height 5'11
    Exercise 5 days per week rigorous 30 mins alternate sprint jog 15min+ 15 mins followed by 3o mins heavy lifting

    Currect weight 82 kgs - 180 lbs lean body mass 160 lbs Body Fat % roughly 24%

    Goal weight 75 kgs - 165 lbs goal Body Fat % goal 12%

    Can someone please help me prepare a daily menu (dont mind the boredom factor of eating the same thing)

    I believe I might be eating too much protein ?

    Im just not losing any fat over the past 90 days 0r 3 months

    Feel lethargic and weak after workouts

    Current meal plan virtually the same every day

    Bfst coffee and fresh cream eggs twice a week a veggie omelette

    Lunch 4 boiled eggs + 4 sardines + a bown of mixed berries, one banana

    Dinner 10 oz sirloin or rib eye steak and 6 asparagus spears, cherry tomat0es about 8

    Twice a week over the total of 7 days roughly 40 nuts and 9-12 oz cheese

    I was very lean for about 6 years on this PB regimen but recently over the past 9 mths have added 15 lbs and 12 % body fat.


    Getting very frustrated and maybe Im eating too much protein(total calories) ??

    Many thanks and ask if you need more info

  • #2
    I'm male, 53, 5'11" so very similar.

    I walk 6km per day, 5 days a week and paddle about 10km most weekends. No other working out. I eat a shed load more than that. My weight is steady at 73 kg

    Suggest you look at the following:

    * getting enough sleep
    * reducing stress - this may include reducing your workouts. Replace them with play or something more meditative
    * eating more - if you're starving yourself and very active your body will go into starvation mode. Particularly if you're not getting enough protein. You should be getting around 150g a day. Are you? Not by the sound of that menu
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

    Comment


    • #3
      Thank YOU for your reply.
      According to what Ive read here In order to lose one pound, you must be in a deficit of 3,500 calories per week, or 500 calories per day (3,500 calories divided by 7 days). This is where the topic of "starvation mode" comes into play. If you have a lot of weight to lose, you are safe with a deficit of 1000 calories per day, or a 2 pound loss per week. If you are on your last 10 pounds or less, you will want to stick closer to the 1 pound per week range, or a deficit of 500 calories per day, so as not to go too low with your daily calories. So hense the lower calories.



      Egg, whole, boiled calories 232g fat 15.9g carbs 1.7g protein 18.8g
      Sardines, canned in oil 100 5.5 0.0 11.8
      Apple, raw cupcup, quarte 72 0.2 19.1 0.4
      Almonds cupoz (22 whole kernels) 164 14.4 5.6 6.0
      Beef, loin, bottom sirloin 567 29.8 0.0 69.5
      Spinach, raw cup bunch leaf baby 14 0 .2 2.2 1.7
      Raspberries, raw cup 64 0.8 14.7 1.5
      Coffee fl ozcoffee cup (6 fl oz) 0 0.0 0.0 0.0
      Cream 37 3.3 1.2 0.8

      Total Calories 1,249 Fat 70.1 carbs 44.4 Protein 110.6

      Fat (50%) Carbs (13%)
      Protein (37%) Alcohol (0%)


      Your thoughts please........

      Comment


      • #4
        Have you tried more carbs?
        Lifting Journal

        Comment


        • #5
          Low calorie diets are detrimental to BMR in the long-term, and it sounds like your BMR is depressed enough already.

          Your sources of protein are good, but I think you need to eat a bit more, along with more carbs, e.g. starchy tubers. Also, you need to eat more plants as Mark recommends in the PB, at least 2-3 times more plants than you're currently eating, in order to avoid vitamin and mineral deficiencies.
          F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

          Comment


          • #6
            I think you are over-focusing on numbers. The nutritional usefulness of food cannot be so easily measured. Eat until you are satisfied, and eat what satisfies you. The great contributions of the traditional diet is that by replacing sugar with animal fats and extra meat and veg, and cutting out unnatural seed oils and genetically engineered wheat (not that I have anything against GE, but still..) then your body can naturally guide itself.

            They aren't accurate, you know, those numbers. Nutrition is one of your less advanced sciences.

            Comment


            • #7
              Holy crap that is low calories for a big strong man doing such hard workouts. Eat, boy, eat! How can you expect to lean out if you don't eat? Add another steak to your breakfast or something and throw in some sweet potatoes.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                I don't think it's too much protein. Given the amount that you're running and lifting I'd say add quite a bit more primal carbs and cut back on the fats a little.
                http://www.facebook.com/daemonized

                Comment


                • #9
                  bro! you haven't lost any weight and feel like garbage because you are starving yourself and your body is trying to preserve everything it can.

                  1,250 cals/day working out 5 days a week is downright unhealthy.

                  first, you need to understand you can reach a 3,500 calorie reduction through diet AND exercise...not just diet alone
                  so say you burn 300 calories during each of your 5 workouts for 1500calores per week, which leaves 2000cals to come from your diet.

                  now lets say at 160lbs of lean body mass, your maintenece calorie intake (amount of cals to maintain your weight) is 2500 calories.......

                  so...
                  maintenance calories: 2500/day
                  3500 calorire/week deficit: 500cals/day
                  1500 calaories burned from workout: 300x5 workouts
                  leaves us with 2000calories/week to come from the diet: about 285cals/day

                  so...a daily calorie reduction of 285, which will drop us from a maintenance of 2500 to 2215
                  simple math to prove it....assuming your maintenance is 2500 cals
                  285reduction*7days=1995cals cut/week (from diet)
                  300reduction*5days=1500cals burned/week (from exercise)
                  1995+1500=3495cals/week


                  my advice...at 160lbs of lean body weight:
                  up your calories considerably...start at 2200 cals and see how it goes for a week or two
                  160g protein - 640 cals
                  50-100g carbs - 320 cals (320 is based on 80g...adjust up or down depending on if you are working out or not)
                  137g fat - 1,233 cals

                  eat a simple carb immediately after you workout (banana) and a more complex carb within the next hour (quinoa, sweet potato)...these could be higher carb/calorie days....drop both on your off days...

                  Comment


                  • #10
                    Originally posted by andyonprimal View Post
                    bro! you haven't lost any weight and feel like garbage because you are starving yourself and your body is trying to preserve everything it can.

                    1,250 cals/day working out 5 days a week is downright unhealthy.

                    first, you need to understand you can reach a 3,500 calorie reduction through diet AND exercise...not just diet alone
                    so say you burn 300 calories during each of your 5 workouts for 1500calores per week, which leaves 2000cals to come from your diet.

                    now lets say at 160lbs of lean body mass, your maintenece calorie intake (amount of cals to maintain your weight) is 2500 calories.......

                    so...
                    maintenance calories: 2500/day
                    3500 calorire/week deficit: 500cals/day
                    1500 calaories burned from workout: 300x5 workouts
                    leaves us with 2000calories/week to come from the diet: about 285cals/day

                    so...a daily calorie reduction of 285, which will drop us from a maintenance of 2500 to 2215
                    simple math to prove it....assuming your maintenance is 2500 cals
                    285reduction*7days=1995cals cut/week (from diet)
                    300reduction*5days=1500cals burned/week (from exercise)
                    1995+1500=3495cals/week


                    my advice...at 160lbs of lean body weight:
                    up your calories considerably...start at 2200 cals and see how it goes for a week or two
                    160g protein - 640 cals
                    50-100g carbs - 320 cals (320 is based on 80g...adjust up or down depending on if you are working out or not)
                    137g fat - 1,233 cals

                    eat a simple carb immediately after you workout (banana) and a more complex carb within the next hour (quinoa, sweet potato)...these could be higher carb/calorie days....drop both on your off days...

                    Wow thanks mate you are terrific much appreciated ....So, what did I change?

                    1) I did not exercise on Thursday, Friday - Sat and Sunday ** Took 4 days off as recommended here by you guys. I played with my kids trampolining and took the dog on the beach all day =)
                    2) I added pork chops with fat on them, and had about 3 of them this week
                    3) I added mozzarella cheese
                    4) I added 3 whole eggs to my week
                    5) Ate 5 BIG salads over the past 4 days + nuts, olive oil + basalmic


                    I went from 82 to 79 kgs in a matter of days!

                    OK, I am really, really confused !! What exactly did I do right? That is exactly the kind of weight/fat-loss I was hoping for to begin with when combining high-protein and Intense interval training.

                    My Ketostik measure me today at NO KETOSIS which is weird. How long should I expect my body to move into "warp-speed"? I'm so excited to get into KETOSIS, any jump start tips ?
                    Thanks Richard in Hong Kong
                    PS. YOU GUYS F-IN RULE!!!!!!!!!! I was hoping to get some fantastic feedback from you guys, and glad I asked.

                    Comment


                    • #11
                      You added good fatty meat, eggs and plenty of veggies! Congrats!

                      Comment


                      • #12
                        i agree with others, you need to eat more! i eat about 1,350-1,500 calories a day depending on my activity levels. i am 5'8 and 132 lbs. you will feel so much better and lean out.

                        Comment


                        • #13
                          I'm glad you've taken the good advice that's been given so far. I'm in the same height-weight range as you (5'11", 75kg) although a little younger (26), but I think I was headed down the same path. For about a year, I've been doing Leangains fasting and lifting. Basically, fasting at least 16 hours a days with lots of carbs post-workout. I recently injured my back and have had to back off on the lower body lifts. At first I thought this would result in near-instantaneous muscle loss and fat gain, but fortunately, that hasn't been the case. I think I was over-taxing myself by lifting intensely 4 times a week and keeping my overall carb intake too low. I think I've actually leaned out some over the past few weeks. I've also upped my carb intake, een on rest days. This article from Lyle McDonald seems to explain a lot of the positive effects I've seen:

                          http://www.bodyrecomposition.com/fat...iet-break.html

                          Comment


                          • #14
                            Originally posted by yodiewan View Post
                            I'm glad you've taken the good advice that's been given so far. I'm in the same height-weight range as you (5'11", 75kg) although a little younger (26), but I think I was headed down the same path. For about a year, I've been doing Leangains fasting and lifting. Basically, fasting at least 16 hours a days with lots of carbs post-workout. I recently injured my back and have had to back off on the lower body lifts. At first I thought this would result in near-instantaneous muscle loss and fat gain, but fortunately, that hasn't been the case. I think I was over-taxing myself by lifting intensely 4 times a week and keeping my overall carb intake too low. I think I've actually leaned out some over the past few weeks. I've also upped my carb intake, een on rest days. This article from Lyle McDonald seems to explain a lot of the positive effects I've seen:

                            The Full Diet Break | BodyRecomposition - The Home of Lyle McDonald
                            Yodiwan thanks for this and the terrific link - inspiring stuff
                            Last edited by Paneristi; 04-12-2012, 07:49 AM.

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