Question about protein intake for building muscle - JP Fitness Forums

Kimble · 03-23-2008, 04:43 PM

Hello, everyone! I've been so inspired by reading your posts and seeing your pics! Huge congratulations to you all! I've just read the book - love it! - and before starting the lifting programme I've been trying to follow the diet guidelines. Following an operation last year (and enforced inactivity) I am now 120 pounds, which gives me quite a bit of unwanted fat on my very small frame (I'm 5 ft 4".) (Lowest weight ever was 100 pounds, best weight probably about 110.) So, according to the guidelines, for my age and weight I should be eating 1660-1896 calories. No problem with this, but I didn't realize I had been eating so little protein. I have been trying to increase my protein intake, but it is just so hard to get it over 100g (should be 120g.) If I don't eat the 120g recommended does this mean I'm going to be *unable* to build muscle? I would like to be able to get to 110 pounds again, but the main thing for me is to get shot of this flab, build some muscle and fit into a smaller size jeans! Will the programme still work for me and will I be able to gain muscle on 100g protein - about 25% total calories (I think?!) TIA!

missjane · 03-23-2008, 04:48 PM

Are you using a protein supplement? An extra scoop would get you there!

Kimble · 03-23-2008, 04:52 PM

Not using a protein supplement - no! I think if I did it would take me over the amount of calories for the day, and that would mean I'd have to cut down on some of my other carbs/fats. It seems just too hard for me to eat this much protein and cut down on my carbs. :-(

missjane · 03-23-2008, 04:54 PM

Why don't you post a day of eating and we can critique for you. Most of feel that post-workout (PWO) shakes are pretty important. I'll bet over 90% of us are using a protein powder.

Frank.S · 03-23-2008, 05:03 PM

1900 cals and 120g protein shouldn't be a problem. Right now im eating around 3200cals with 330g protein per day and its not bad. You only need 25% of your caloric intake protein with your numbers.

Protien powder is ok, but what are your meals consisting of? a couple chicken breastsi alone are going to get you near to the recomended amount of protein the book suggests.

rixatrix · 03-23-2008, 05:17 PM

Kimble, from your own description, you sound like an ectomorph - naturally pretty slim, hard time putting on muscle. I can't tell you how much protein you'll need to eat to gain muscle, but if you ARE an ectomorph, you may need to eat even more.

Also, it seems like you have conflicting goals here - you say you want to build muscle, but also to get down to 110. If you're trying to gain muscle, you shouldn't be worried about going over your calories for the day to meet your protein needs. Likewise, if you focus on losing body fat, you're probably not going to see much gain in muscle. (It's been known to happen, but not something you can bet on.)

Here's my proverb for the day: If you chase two rabbits, you will catch neither.

I say go for maintenance or above. Get your protein in. Focus on building muscle and eating big, healthy, whole meals. As you gain muscle, your body fat % will go down, and you may even find you're leaning out rather effortlessly and like your size at a higher weight.

Um, plus, after starting Alwyn's workouts, you may find yourself RAVENOUSLY hungry. It's happened to all of us - don't scrimp on the protein!

Kimble · 03-23-2008, 05:22 PM

I don't eat a great deal of meat - I think maybe I just need to get my head round eating meat/fish at lunch as well as dinner. I would typically only have chicken/fish (with veggies and rice or potatoes) for my evening meal, and yoghurt with peanut butter or cottage cheese with veggies for lunch. I sometimes have eggs for breakfast, but more often porridge with lowfat milk and dates as this keeps me feeling fuller for longer. I usually have string cheese or nuts or yoghurt and fruit for my snacks.

rixatrix · 03-23-2008, 05:32 PM

Quote:

Originally Posted by Kimble

I don't eat a great deal of meat - I think maybe I just need to get my head round eating meat/fish at lunch as well as dinner. I would typically only have chicken/fish (with veggies and rice or potatoes) for my evening meal, and yoghurt with peanut butter or cottage cheese with veggies for lunch. I sometimes have eggs for breakfast, but more often porridge with lowfat milk and dates as this keeps me feeling fuller for longer. I usually have string cheese or nuts or yoghurt and fruit for my snacks.

I second the protein powder idea. You can add it to your yogurt, cottage cheese, or whatever else - sometimes I have chocolate/peanut butter oatmeal for breakfast with chocolate protein powder. And lean ground turkey can be made into a million different meals - turkey burgers, meatballs, spaghetti sauce, shepherd's pie, ANY kind of casserole (just add veggies). Tuna is convenient. Lowfat egg salad sandwich (maybe use more egg whites to each yolk). Toss some chicken over a bed of raw spinach and romaine and you've got the base of a lovely salad. Or you could just add hard boiled eggs to whatever else you're eating for lunch.

I think you'll find you get used to eating more protein pretty quickly. And if you can't bear the thought of eating meat/fish more often than once a day, just work around it. You could even do a snack-type meal for lunch, or a whey protein smoothie with fruit and yogurt.

kfisherx · 03-23-2008, 10:31 PM

I second what my girl Rix is saying. At 5'4" and 120 pounds you could HARDLY have a good deal of unwanted fat. I am 5'4" (and a half) and I went down to 113 pounds once. I looked horrible at that low of a weight.

What do you want to do for real now? Build muscle and look healthier or get down to 110 pounds? If your goal is to get to 110 pounds then you want to loose fat not build muscle. Pick one.

For you, I HIGHLY recommend the build muscle routine and for that you need to rethink your calories as well as get in huge amounts of protein. Right now I am gaining muscle and am eating 2500kcals a day and 250 or so grams of protein a day. I am 133 pounds and even I don't have a good deal of fat to loose in the grande scheme of things.

It's a pretty small amount and I will knock that out in short order when I decide it is time to cut.

Kimble · 03-24-2008, 05:23 AM

The quick answer to that one would be I don't really mind about the numbers on the scale, but I *do* want to lose fat and be a smaller size. (I know it seems I'm a low weight already, but - really! - I have handfuls of fat on my muffin top!) If the best way to do this is to gain muscle then that's what I want to do. Thank you so much for your helpful suggestions on how to get in more protein!

DirtyMartini · 03-24-2008, 06:00 AM

I'm losing fat & using a protein supplement (pre- and post-workout drink). You can do it and still meet your caloric goals.

As a side note, I recently learned the whole ectomorph/endomorph thing isn't really a good way to describe body type. It's not really that well-respected, and has ties to eugenics.

Somatotype - Wikipedia, the free encyclopedia

Quote:

There is evidence that people with different physiques are targeted by cultural stereotypes. For example, one study found that endomorphs are likely to be perceived as slow, sloppy, and lazy. Mesomorphs, in contrast, are typically stereotyped as popular and hardworking, whereas ectomorphs are often viewed as intelligent but fearful.[1] Stereotypes of mesomorphs are generally much more favorable than those of endomorphs. Stereotypes of ectomorphs are somewhat mixed....The majority of scientists today generally consider these theories from the 1930s and 1940s outdated. Sheldon's theories had popularity through the 1950s. Some saw in the somatotypes a link to eugenics and racial hygiene.