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Thread: EAT MOAR FAT! I'm finally GETTING it.

  1. #351
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    Quote Originally Posted by Lewis View Post
    So what's the current thinking on daily protein allowance for women?

    I know what seems right for me, but I'm a six-foot male.

    My friend, Lucy, was asking me how much I thought she needed and I was a bit stumped. She's an older lady, if it makes any difference.
    For what it's worth - My age=60, gender=F, 5'1" (155cm), CW 138 (63kg) - and I'm trying for <1g/kg body weight

    It ain't easy. One half pound hamburger (90% lean, which is what my husband likes) is those 63g.

    Phinney and Volek recommend .6-1.0g/pound lean body mass, with where you go in that range to be determined empirically by each individual based on unique metabolic needs and behaviors.

    One problem I have with that approach is knowing what my LBM is today. Instead, I'm taking a goal weight and goal body comp target, and deriving my intended LBM. In my case, I'll take a goal weight of 120, LBM of 100 ... and that gives me a range of 60-100 g protein/day under Phinney and Volek's range.

    Empirically, I find less than 60 hard and more than 105 makes no difference. But that's me. Her mileage will vary.

  2. #352
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    Quote Originally Posted by Annlee View Post
    Phinney and Volek recommend .6-1.0g/pound lean body mass, with where you go in that range to be determined empirically by each individual based on unique metabolic needs and behaviors.
    Yeah, I don't know what her lean bodymass would be. But she is quite short.

    She's Ethiopian, and quite a bit older than you.

  3. #353
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    Yep, it seems like every expert out there has got a formula. I've been trying to find a synthesis of all of them that works for me.

    Mark says .7-1 g protein per lb LBM (but he's aiming for "fat-adapted" not really ketosis)

    Phinney and Volek say .6-1 g per lb LBM (IIRC they only recommend the high end for highly athletic people)

    Dr. Jan Kwasniewski says Ideal Weight in kilos +/- 10% =# of grams of protein.

    I think in all of these, the rub is determining what really is your LBM or "Ideal" weight.

    If I weigh 150 and have about 20%body fat, that makes my LBM 120
    So by Mark's formula using the low end of the range I get 84 grams of protein.
    By Phinny/Volek I get 72 (again figuring at the low end of the range)
    By Dr. JK's formula of height in cm-100 my ideal weight is 78kg so my protein would be between 70 and 86
    If I figure Dr. JK's formula by what *I* think is my ideal weight 145lbs=67kg, protein is between 60 and 74

    So. I have boiled all this down to something that works IRL for me and come up with a top end of 75g/day.
    I keep carbs sub 50 and Have been doing that pretty easily, usually hitting around 30.

    With 75x4=300 calories of protein
    Plus 50x4=200 calories of carbs
    I have about 1000 calories a day of fat 1000/9 = 111 grams
    For a total of 1500 calories a day

    This is do-able. I'm not hungry and I feel great. If I wanted to go for weight loss, I could push it down to 1200/day but that is not really my priority right now. Neurological health is.

  4. #354
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    Ya'all are making me excited for VLC again. Something to come back to when I'm not incubating.

  5. #355
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    Quote Originally Posted by Paleobird View Post
    Yep, it seems like every expert out there has got a formula. I've been trying to find a synthesis of all of them that works for me.
    Truth to tell, I'm not even sure about her height:

    "Lucy's" body height and relative leg le... [Z Morphol Anthropol. 1992] - PubMed - NCBI

  6. #356
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    Quote Originally Posted by Lewis View Post
    She's Ethiopian, and quite a bit older than you.
    Quite a bit older.
    Durp.

  7. #357
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    Quote Originally Posted by Lewis View Post
    Oh, cute, Lewis. Your elderly Ethiopian friend, Lucy

  8. #358
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    Just in case no one asked yet, does MOAR stand for something? I thought it was a spelling mistake (no big deal), but others in this thread are repeating it, so now I am wondering....
    Female, age 51, 5' 9"
    SW - 183 (Jan 22, 2012), CW - 159, GW - healthy.

    Met my 2012 goals by losing 24 pounds.
    2013 goals are to get fit and strong!

  9. #359
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    Quote Originally Posted by jojohaligo View Post
    Just in case no one asked yet, does MOAR stand for something? I thought it was a spelling mistake (no big deal), but others in this thread are repeating it, so now I am wondering....
    It's an internet meme that kind of puts emphasis on the word. Some people say it is a combo of "more" and "roar"

    When I first started out it was like a chant to a drum circle beat around here "Eat more fat!, Eat more fat!" and then the safe starch thing happened and things kind of went to the opposite extreme for a while. It's interesting to watch trends like that over time.

  10. #360
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    Re protein for females: I think everyone can use the various plans to give them a range to explore. But each of us must explore what works best for our peculiar bodies and personalities.

    That's true, by the way, for carbs, too - I really need to stay below 40g/day. And I find that going for zero carb and not worrying about a couple of onesies and twosies during the day works well.

    And I wondered at the time about the name Lucy and that particular geographic origin - but there are enough females out there needing some sort of entry point I looked past it. Besides, she ain't that much shorter than me. And I wear my age well.

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