-Diabloの日記, 2020年 06月 11日

Thanks for the info! Would you say this is true for everyone or just body builders? By my calculations, this is recommending about 129 g of protein for someone like myself. I currently eat about 52 g based on some recommendations I found online. Is it safe to increase protein levels more than double for someone like myself? I recently started working out again and am trying to lose about 10 lbs and get stronger. Thank you, Diablo! 

This goes for anyone. We're all bodybuilders, we're just at different levels. Unless you don't care about your shape and your quality of life as you age. You're welcome! 

Newname, I know you didn’t ask me but I get about 100g of protein per day at 123ish pounds. Some days may be 80g and others will be 130g. When dieting at 1200-1400kcal per day I was getting 50-70g/day. I ended up losing a lot of muscle. 

Peeper, thanks so much for commenting - that’s actually extremely helpful. I knew protein was important, but I honestly never realized I was eating so little of it! Mind blown. I’m glad I came across this. I’m definitely going to work on increasing my intake to around 100g and see how I feel.  

Screenshot that baby! Note this is per KG. Not lbs. Thanks for the reminder Diablo360x 

Thanks for this post! Another good thing about making protein a priority in ones diet is that it displaces carbohydrate and fat intake...  

I love the information you post. Thank you 

Troll reported.  

What would this be in lbs? Way more?? Oh Lord, I’m gonna turn into a meat eater. 😳 

Wifey, I started to do that math, but it's effectively divide by 2.2 then multiply 2 for the high protein diet so... basically the same grams as your weight. 

Each kilo is 2.2 pounds. 

So .66 of a pound of muscle was lost on the low protein diet and 2.86 pounds were gained on the high protein diet. More fat was lost and waist circumference was smaller. 

#truth 

Do you think you should calculate based on current weight? Or goal weight? 

Goal. It may naturally be higher since the more you weigh the higher your energy needs. 

This blows all the protein level recommendations out the water. I remember seeing something like half your kg being the amount of protein. That would mean 50g for me. I am supposedly on high protein already at 100g but this says I would see bigger benefits at closer to 200. Now... Looking back, when I did eat a ton of protein, I did eat leaner and was able to keep my snacking to a minimum... But this goes beyond and states if our calories come from protein, at same levels, we shall see benefits. Gotta re-work them macros again I suppose. 🤔 

Where are you getting those low recommendations? I've always seen .8-1g per pound of bodyweight. 

0.8g per kg. 0.36g per pound. Currently I have open https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 WebMD states the similar numbers at 56g for men https://www.webmd.com/food-recipes/protein and all these numbers obviously come from the government and it's health experts. So, indeed for me the RDI of protein would be 64 according to the 0.8 rule. Hence, when I have been sitting at 100, I have been thinking I have been doing high protein. 😁 

Oh, I see, maybe ok for the average person to maintain health but more is optimal for a better body composition. 💪🏼 

Yoho, I was following the same guideline before I saw Diablo’s post. That’s way too low. I strongly recommend doubling that if you’re looking to build more lean muscle mass.