Amount of Protein - Clarification Please?!
 

Darn it, I should have put this in the nutrition forum :o

I've read several recommendations on here for people to try to eat 1.5grams of protein for every pound of LBM.

When I had my initial assessment about a month ago I was about 62kilos with 25% BF, so my LBM should be 46.5kilos, which is 102.5lbs? Correct me when I go wrong.

So 102.5 X 1.5 = 153.75 (grams of protein)

But then last night I was exploring fitday.com. If I create a nutritional goal for Protein it shows an RDA of 50grams for Protein? :confused:

What's going on? Can anyone please tell me how many grams of protein I really should be trying to get in, and do I need to change something on Fitday, (perhaps something I haven't set up yet)? Or is the above algorithm meant for big blokes, and not suitable for me? Or have I just got some calculation wrong?

Thanks for any help you can provide. I've had a great time looking at stuff on here over the last few days. I really want to say that you guys might be muscleheads, but you're certainly not airheads. You're flippin scientists. I really admire your dedication, and I wish I had half your discipline.

Respect :)

Fitday is a good web site BUT not always good. I would stick to the 154 grams of protein this will be a nice start to any diet. what are your goals? (bulking or cutting) If we start there I can help you a little better in my explanations.

the RDA is based on the food pyramid, which has caused a tremendous increase in obeseity and health related problems since it's inception

Okay, I'll try. I think I will probably have trouble getting up there though. I put into fitday what I ate the other day and I only came up with 107grams. And I was trying to eat more protein. I didn't customise all the foods I should have though (it was 11:30pm :)), so the amounts of nutrients would have only been rough.

I probably will get into using fitday to help me know how much of nutrients I'm getting. I haven't really taken much care of my diet in the past. For now I have just started writing down everything I eat, which in itself is helping me to eat better. I've quit Fruit Tingles and I'm understanding the importance of protein. I picked up a few protein bars at the supermarket to try too. It takes me about 25 minutes to get back home after gym, so I thought they might be good PWO?

As for my goals I kind of struggle with that. I'm pretty happy with my body really :) I exercise because it's important for my health. I want to stay fit and strong. I want to avoid things like osteoporosis and heart disease. My main problem area is my abs, particularly my lower abs. I haven't managed to get them quite back into order since having my daughter four years ago.

So does that mean I should be cutting? It seems for better abs I need to lower my BF at the same time as working on the muscles.

Protein shakes are rather convenient if you are having trouble getting in your protein requirements. One scoop and you've added about 25 grams of protein. I don't find many protein shakes all that filling either. I would actually prefer to eat my protein, not drink it but that's just because I've got a really healthy appetite. If you're having trouble hitting your target amount and aren't currently using protein powder, go ahead and give it a shot.

Hey, I love food! I eat all day! I probably need to change the foods I'm eating to ones that have more protein. I just went shopping and got some steak, tuna, ham and a BBQ chicken (don't worry, I won't eat the skin). Can't remember the last time I bought so much meat! Foods with protein are expensive :(

In addition to the above I'll probably be hitting the baked beans, and I have yogurt and milk. Snacking on a few almonds...I ate about three eggs the other day. Anything else?

If I try and eat much more protein...What's the best way to do that without many more calories, if I'm meant to be cutting? The other day I had 107grams of protein and 2616 cals. But apparently I burnt 3019 :) And I didn't go to gym.

On the tuna issue, should I really be eating it at all given the mercury? How much/often is too much? What if I had about 90g every second day?

Nope, don't work on cutting. Just work on intakeing the protein, and over a while, they'll come out...

*eats half a can of baked beans* Okay!! I'll give it a go :)

Thanks again for your help fellas :D

Consider purchasing frozen boneless/skinless chicken breasts. Yes, eating healthy can be expensive and I do think that there's a conspiracy surrounding that, but I digress:rolleyes:
Here in the states we can buy things wholesale, like Costco, Sam's Club. You buy in bulk and you save a ton of money that way.
I have tuna everyday. I wouldn't necessarily worry too much about he mercury content. I think that the FDA recommends eating chunk light instead of solid albacore, however, this is the same agency that brought us the food pyramid.
Protein shakes are low calorie. Most contain only trace amounts of carbs and fat so it keep the cals down. If you are trying to tone up, a shake PWO will be a good choice.
If you your lower abs are your only problem area, then I'd say that you are doing well. Keep it up.

*looks in her rather small freezer* I'm going to have to eat my way through this to make room for more protein in there...Haha.

I loooove chicken breast. "bulk" is probably out of the question though, considering my storage capacity. I'll just shop around.

My tuna is "selected Yellowfin, chunk style, in springwater". Oh, and it's reduced salt.

I'll think about protein shakes. My gym is meant to have a really good supplements store. I'll talk to someone there and see what they recommend and how much they cost.

Hey, I'm no supermodel, haha. But I'm comfortable. :)