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  • Protein and exercise

    My total BW is 155lbs. I'm building muscle so try to eat 155g protein or a little more. I was wondering though, if after my weight lifting I get very active with whatever, and I DO increase my overall calorie intake with fat/carbs so I'm still at a surplus, but not my protein intake (it stays at 155g), would this interfere with muscle building?
    Basically, do I "burn protein" when I'm still at acalorie surplus by fat and carbs?
    well then

  • #2
    Well, if you're trying to grow as much as possible you should:
    1. Eat way more protein
    2. Stop doing that extra activity and nap instead

    But sure, you can build muscle with higher activity levels.

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    • #3
      Originally posted by NowhereMan View Post
      Well, if you're trying to grow as much as possible you should:
      1. Eat way more protein
      2. Stop doing that extra activity and nap instead

      But sure, you can build muscle with higher activity levels.
      K thanks, I'll start eating a lot of fish then. I really can't seem to get in much protein, even with meat.
      well then

      Comment


      • #4
        you should prolly look into a lower carb diet. burning glycogen interferes with burning fat. for me since im really trying to bulk, im eating roughly 250grams of protein a day at a bodyweight of 157lbs. my calories usually come out to around 2400-2600. i like the canned wild Alaskan salmon. 640 calories and 84 grams of protein per can. also eggs eggs eggs!!
        Paleo since November 2011 - Carnivore since June 2012
        Before and after pics
        http://www.marksdailyapple.com/forum/thread65846.html
        Primal Sucess Story
        http://www.marksdailyapple.com/forum/thread65400.html
        Primal Journal
        http://www.marksdailyapple.com/forum...tml#post955444

        Comment


        • #5
          Originally posted by BennettC View Post
          you should prolly look into a lower carb diet. burning glycogen interferes with burning fat. for me since im really trying to bulk, im eating roughly 250grams of protein a day at a bodyweight of 157lbs. my calories usually come out to around 2400-2600. i like the canned wild Alaskan salmon. 640 calories and 84 grams of protein per can. also eggs eggs eggs!!
          hmm. I don't need to burn fat though, but there used to be times I'd eat 250 g of protein, but my stool would be all messed up. But I'll shoot for 200g and see how it goes..
          well then

          Comment


          • #6
            Originally posted by BennettC View Post
            you should prolly look into a lower carb diet. burning glycogen interferes with burning fat. for me since im really trying to bulk, im eating roughly 250grams of protein a day at a bodyweight of 157lbs. my calories usually come out to around 2400-2600. i like the canned wild Alaskan salmon. 640 calories and 84 grams of protein per can. also eggs eggs eggs!!
            Can you give me a day of food?
            well then

            Comment


            • #7
              I mean burning fat for energy, not necessarily body fat. day for me usually looks like this
              Breakfast: 5 cups raw milk, 3 raw eggs, 1-2tbs of coconut oil
              Lunch: Can of salmon
              Dinner: 3 eggs scrambled w/ tbs butter and roughly 8-10 oz beef
              Macros are 50% fat/ 40% protein/ 10% carbohydrate
              2500-2600 calories/ 60 grams of carbohydrate/ 250grams of protein

              I change it up sometimes but this is usually a typical day for me. Like this week ive got a bunch of big chicken leg quarters cooked off for dinners
              Paleo since November 2011 - Carnivore since June 2012
              Before and after pics
              http://www.marksdailyapple.com/forum/thread65846.html
              Primal Sucess Story
              http://www.marksdailyapple.com/forum/thread65400.html
              Primal Journal
              http://www.marksdailyapple.com/forum...tml#post955444

              Comment


              • #8
                Originally posted by BennettC View Post
                I mean burning fat for energy, not necessarily body fat. day for me usually looks like this
                Breakfast: 5 cups raw milk, 3 raw eggs, 1-2tbs of coconut oil
                Lunch: Can of salmon
                Dinner: 3 eggs scrambled w/ tbs butter and roughly 8-10 oz beef
                Macros are 50% fat/ 40% protein/ 10% carbohydrate
                2500-2600 calories/ 60 grams of carbohydrate/ 250grams of protein

                I change it up sometimes but this is usually a typical day for me. Like this week ive got a bunch of big chicken leg quarters cooked off for dinners
                Alright thanks so you mean to say that carbohydrates interferes with fat burning which makes the body burn protein more easily)
                well then

                Comment


                • #9
                  Not exactly, protein is for rebuilding. The body is either forced to burn fat or carbohydrate (glucose). If you restrict the carbohydrates, your body has no choice but burn fat as the primary fuel. Some glucose is used but never more than 10-15% which isn't very much at all. Do you know how many grams you eat a day now?
                  Paleo since November 2011 - Carnivore since June 2012
                  Before and after pics
                  http://www.marksdailyapple.com/forum/thread65846.html
                  Primal Sucess Story
                  http://www.marksdailyapple.com/forum/thread65400.html
                  Primal Journal
                  http://www.marksdailyapple.com/forum...tml#post955444

                  Comment


                  • #10
                    Originally posted by BennettC View Post
                    Not exactly, protein is for rebuilding. The body is either forced to burn fat or carbohydrate (glucose). If you restrict the carbohydrates, your body has no choice but burn fat as the primary fuel. Some glucose is used but never more than 10-15% which isn't very much at all. Do you know how many grams you eat a day now?
                    I'm pretty sure it's calories in calories out. Your body can convert protein to carbohydrates if it needs to. Why would I want to burn fat as primary fuel? I eat like 200g carbs a dag. 300g fat. About 4500 calories a day. I'm very active etc.
                    well then

                    Comment


                    • #11
                      Keep in mind that Gadsie is a teenage boy.

                      I think you're doing fine. If your gains start to stall, then start playing with things by adding in more protein.

                      Comment


                      • #12
                        It is healthier to burn fat for fuel, Mark wrote at least one long post about it. But my understanding is that, as long as you are metabolically flexible, there's no reason you should have to cut out carbs completely to use fat for fuel. Personally, when I was eating around 4500 calories a day it was impossible without large servings of starch at each meal. My guess is that if you are active enough to need 4500 calories you are active enough to handle, or maybe even require a lot of carbs. And definitely more protein.


                        Here's roughly what my diet was when trying to gain:

                        Breakfast: 6 eggs, 1/4 pound meat, bowl of white rice (cup and a half maybe), black coffee
                        Second breakfast: 6 eggs, 1/4 pound meat, bowl of white rice, big salad (naked)
                        Lunch: 1 or 2 Baked potato (depending on size) with melted cheese, 8 oz meat, many vegetables
                        Dinner: 2 pieces of fruit, 8 oz meat, giant salad w/ olive oil + balsamic vinegar

                        each meal was about 1000-1100 calories and then I took 10g of fish oil and experimented with protein shakes at different times of the day (before bed, after lifting, etc). The total was about 250g carbs, 300g protein, 250g fat. Obviously your choices will be limited by food availability, money, which foods make you feel good, etc. but that's what worked for me.


                        Have you heard of Dan John? I personally think his perspective on mass building is the healthiest and most practical that I've heard. If you really want to get serious, he has a book about it. This program worked wonders for me, although I was forced to stop early because my depression kicked in hard.

                        EDIT: I was also a teenage boy when I did this.

                        Comment


                        • #13
                          Burning fat is optimal because it increases endurance as well as your overall performance. I would recommend checking out some of Dr. Greg Ellis's work. his youtube is byebyecarbs
                          Paleo since November 2011 - Carnivore since June 2012
                          Before and after pics
                          http://www.marksdailyapple.com/forum/thread65846.html
                          Primal Sucess Story
                          http://www.marksdailyapple.com/forum/thread65400.html
                          Primal Journal
                          http://www.marksdailyapple.com/forum...tml#post955444

                          Comment


                          • #14
                            Originally posted by teach2183 View Post
                            Keep in mind that Gadsie is a teenage boy.

                            I think you're doing fine. If your gains start to stall, then start playing with things by adding in more protein.
                            Keep in mind, Im 18 years old
                            Paleo since November 2011 - Carnivore since June 2012
                            Before and after pics
                            http://www.marksdailyapple.com/forum/thread65846.html
                            Primal Sucess Story
                            http://www.marksdailyapple.com/forum/thread65400.html
                            Primal Journal
                            http://www.marksdailyapple.com/forum...tml#post955444

                            Comment


                            • #15
                              I actually don't believe fat is "healthier" than carbohydrates. I believe eating primal foods is healthier than eating crap. I believe we need (saturated) fat, much more than the goverment advices, I believe eating vitamins and minerals is healthier than eating empty calories. But I can't find any real logic that fat is better than carbs always. I'm pretty sure there were groups 20.000 years ago that ate more carbs than fat. What matters most to me is that that I tried >50g grams a day for about 2 weeks straight and felt like crap all the time.

                              Anyways, I came to say I ate 235 g protein today. Just by eating some shrimps and some extra chicken . This all lowered my fat intake and I ate under 150g of fat today and over 200g carbs today. Whatever you know, my macros differ a lot everyday
                              well then

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