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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?

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

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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.

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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.

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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...

*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.

I completely understand about the storage issue. I'll drop $300, then when I get home, I have no room for everything I bought. "I'm so keen-o on beef-er-reeno." (Kramer) Seinfeld qoute, haha. I'm actually going to buy a freezer for my garage to address the issue since the one in my fridge can't hold a small cow.
You can purchase protein powder really cheap online. Nevertheless, I'll stress again that I prefer foods to shakes.
Keep working at it, modify as needed, and keep the great attitude, Spunky.

How many grams of protein did I have today? I had 168 grams of protein :cool:

Okay, so it was with the aid of protein bars pre and PWO. I really feel like I've been eating all day. After a big sleep in, I cooked my breakfast (I can't remember the last time I did that. I'm a cereal girl.), then I went out to buy yet more protein, then munch, munch, munch, gym, munch, munch, munch.

At the moment I'm on school holidays, so it didn't really matter that I did little else today other than achieve my protein quota. However I became concerned about sustaining this level of food preparation and consumption after several weeks when I go back to school. So I wrote out a diet for myself (!!!) based around the main protein foods that I'm eating and the frequency I should be able to eat, then I fleshed it out with the other stuff. It looks like this:

Breakfast#1 - mixed cereal, lite milk, two spoons of yogurt. = 16grams
(sometimes I will train here)
Breakfast#2 - 2 boiled eggs on brown toast, slice of cheese, 1/2 a tomato = 27.5 grams
Morning tea - Almonds & a piece of fruit = 6grams
Lunch - Ham & salad (cucumber, capsicum, carrot, snow peas, tomato) = 11grams
Afternoon - Can of tuna, slice of cheese = 43.1grams
(sometimes I will train here)
Late arvo - Oriental rice bowl & a piece of fruit = 8grams
(sometimes I will train here)
Dinner - Steak or chicken breast, peas, zucchini, carrot = 34grams
Evening - Yogurt, fruit = 10grams

That would give me 155.6grams of protein Should I be concerned about cholesterol if I eat two eggs everyday? About five years ago my Mum had angina and high cholesterol, but I got mine checked and it was okay. This is a big change to my diet though. Maybe I'll just get it checked again in a while.

Anything obviously wrong with this diet? Should I be eating the same on a day I don't train? I won't eat the same thing every day, but the above seems like a pretty good basis.