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How much protein should I be taking in?
Posted on 1/31/24 at 7:30 am
Posted on 1/31/24 at 7:30 am
I'm 64, short and have a beer gut. But I've been lifting and rowing for a couple of months now. One or the other almost every day. I feel great, losing weight and putting on muscle. Still, I worry I might be taking in too many calories in protein and slowing fat loss. But I for sure don't want to cut back too much.
ETA: eating mostly low carb high Protein
ETA: eating mostly low carb high Protein
This post was edited on 1/31/24 at 7:35 am
Posted on 1/31/24 at 8:07 am to TigerGman
I think the ole saying 1g per 1lb of body weight. If your a big baw, I don’t know if that would be the case though.
I’d say shoot for 100-150g of protein and cut out as much of the the beer, sugar, and carbs as possible.
I’d say shoot for 100-150g of protein and cut out as much of the the beer, sugar, and carbs as possible.
Posted on 1/31/24 at 8:12 am to TigerGman
You're likely doing things right with what you're doing already. Do you know how much protein you are consuming? That's the only way to know for sure, but if you were over-eating protein to the point of being in an average caloric surplus, I'd say cut back then and only then. To me it's better to put a focus on either 1)emphasizing strength/muscle building, or 2)fat loss, but you can accomplish both at the same time.
I'm the kind of person that has to track calories and macros, etc, because I get dishonest and unrealistic with myself if I don't use the objective data. If you can get away with "eye-balling" things then don't worry about logging and tracking such things, but be honest with yourself. If you really can't figure out where you are or what's going on diet wise, just start tracking to figure things out.
With lifting AND rowing...at 64? You definitely want MORE protein than LESS, so I'd keep protein higher and cut back on fat and/or carbs first to keep a deficit. Make sure your hydration/sleep/rest/recovery is sufficient and trust the process. If you're that new (few months) to lifting and rowing, then you don't need to worry about over-eating protein I'd imagine, you need it for recovery. Just focus on getting stronger.
I'm the kind of person that has to track calories and macros, etc, because I get dishonest and unrealistic with myself if I don't use the objective data. If you can get away with "eye-balling" things then don't worry about logging and tracking such things, but be honest with yourself. If you really can't figure out where you are or what's going on diet wise, just start tracking to figure things out.
With lifting AND rowing...at 64? You definitely want MORE protein than LESS, so I'd keep protein higher and cut back on fat and/or carbs first to keep a deficit. Make sure your hydration/sleep/rest/recovery is sufficient and trust the process. If you're that new (few months) to lifting and rowing, then you don't need to worry about over-eating protein I'd imagine, you need it for recovery. Just focus on getting stronger.
Posted on 1/31/24 at 8:38 am to TigerGman
1g of protein per 1 lb of body weight minimum.
At 64 you’re losing strength as it is. Need to make sure muscle mass isn’t going with it.
At 170 lbs I was getting in 200g of protein a day and I could’ve done more. Your body will regulate usage for you.
At 64 you’re losing strength as it is. Need to make sure muscle mass isn’t going with it.
At 170 lbs I was getting in 200g of protein a day and I could’ve done more. Your body will regulate usage for you.
Posted on 1/31/24 at 12:47 pm to TigerGman
0.8-1.0 grams/lb of bodyweight (TARGET weight) is a good starting point for muscle growth.
Posted on 1/31/24 at 1:55 pm to TigerGman
Here's what I do:
1g protein for every lb of lean body mass.
Think of this: Jimmy is 250lbs and morbidly obese. Does he need 250g of protein? The answer is no.
However, I only count legitimate proteins (whey, casein, egg, animal meats). Chickpea, tofu, vegan, impossible meats, have dog-crap tier amino acid profiles, so to me they are meaningless.
1g protein for every lb of lean body mass.
Think of this: Jimmy is 250lbs and morbidly obese. Does he need 250g of protein? The answer is no.
However, I only count legitimate proteins (whey, casein, egg, animal meats). Chickpea, tofu, vegan, impossible meats, have dog-crap tier amino acid profiles, so to me they are meaningless.
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