Protein & Other?

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Dml

Cathlete
Hello,

I have a question regarding protein. I've always kept an eye on my fat, calorie, and carb intake, but never really gave much thought to protein. While reading this forum, I have seen that you should have 1 gram of protein for each pound you weigh. Boy, I really fall short on that. Can someone please recommend a website or book with how much protein you actually need and how much is found in various foods? Also, I'm trying to increase definition and loose fat. Are the endurance type workouts good for this? I have the new intensity series, Power Hour, & MIS. If I did Pyramid U&L and an endurance workout the same week, would they "counteract" each other? I greatly appreciate any help you can give!!! Thanks. God bless,

Denise

P.S. I just love these forums!!! Since I've been visiting, I have found them very motivational!! I didn't realize how many "at home" exercisers there are!
 
RE: Protein & Other?

Hi Denise! I had this info handy from a recent protein question. There are a few formulas to determine what your protein intake should be. Here's a few recommendations not requirements. You will be the one to decide which days are more protein than others.(Example a daily intake of protein for fuel or for training needs) The Recommended Dietary Allowance (RDA) for protein is .33 gram (g) of protein per pound of body weight per day. This means that for a 150 lb female, 50 g (150 lbs x .33 g protein) of protein should be consumed in the diet daily. This translates to approximately 12-15% of the total daily calories from protein. This recommendation is for the healthy, moderately active adult. The amount of protein increases slightly for those people that are more active, due to increased needs to build and repair muscle.For athletes in training, the recommended protein intake is .5-.9 g/lb body weight. For example, a 150-lb athlete should consume 75-135 g of protein (0.5-0.9 g/lb body weight x 150 lb= 75-135 g of protein). A diet providing 12-15% of its calories from protein should meet this requirement if you are consuming enough calories to meet your energy needs.  Be careful not to over do>it. Consuming more protein than your body can utilize will
likely result in fat storage. Protein intake in excess of these requirements is usually not necessary and does not seem to have any benefits for either strength or endurance training. An excess of protein can result in water loss, frequent urination, and dehydration, all of which can lead to a decrease in performance. This process also places excess stress on the liver and kidneys.Another formula for you to calculate protein requirements for females is your weight in lbs divided by 2.2= your weight in kg. Now your weight in Kg x 1.5 gm protein per kg =gm protein per day. Just try to be aware of your daily needs,it is vital to know that additional protein if needed in proportion to your muscle's demand for it. So whenever you
sweat hard or do a heavy weight session, your blood cells are
destroyed and protein is used to rebuild these cells.Know when
to replenish, Train smart and Eat smart.
other articles:
http://www.insidetri.com/scott/articles/346.0.html
http://www.bodybuilding.com/fun/bbinfo.php?page=Protein
some high protein food examples -
meat - ham, turkey, chicken, eggs, beef, lamb,seafood etc, or alternatives - legumes, baked beans in tomato sauce, chick peas, lentils, tofu.
As for your goals- the upping your protien intake will help increase your muscle definition! If you give us some more insight on your rotations plans we'll be better able to assist you with sequencing your videos! HTH;)
 
RE: Protein & Other?

Hi Francine,

Wow, Thanks for the info. That is just what I was looking for! My rotation plans for the week are Today MIC (step portion), T- Pyramid upper & lower, W- Step Max, Th Pyramid U&L, F-Boot Camp or Cardio & Weights, & Sat. IMAX 2. I was going to try and incorporate 2 pyramid days and 1 endurance type work-out. Would this be self-defeating? I've never really tried a "rotation". I just always picked a tape and did it. I really appreciate your help. Thank you soooooooo much!

Denise:)
 
RE: Protein & Other?

Hi Denise, Glad I could help! Wow you have a tough workout planned with the both pyramids in one day!x( What is your goal? What other endurance tape were you originally figuring into this! It certainly can be done as long as you leave 48 hrs recovery time between heavy lifting days, and 24 hrs recover time on interval training with light weights!(your setup is like that)The only thing I would change would be Imax on Fri and sat alternate each week between Cardio weights and bootcamp to prevent boredom of a rotation!(they are similar format wirh cardio and light weights) You can also have the option of doing ME on Sat or Powerhour or any other muscle endurance or total body tape! Also you can work your pyramid days differently since you are doing them twice a week! For upperbody you can do the tape as is one day and then on the other use variations , by positioning the dumbells differently, by sitting or by working one part at a time while cathe does double and 3 counts-ex lat rows working one arm at a time on a one count-it evens out, when doing pullovers on the bench place the end of the dumbell in both hands for a wider stretch of the rib cage etc(not over extending)-this is just slight variations you can use to work the same muscle groups differently! This format can be done with lowerbody also with variations and you can also have the option of just staying heavy on one day and doing the reps at the same weight-if the weight jeapordizes your form do a challenging but controllable weight and save the heavy for the shortest reps-this way you have a better chance of handling the weight and keeping proper form at all times-atleast here you know where the end is and you can push yourself for 8 good ones! Just some ideas for you to kick it up or use variations! If you stick with your set rotation for 4 weeks at least you'll be amazed at how well the body responds , then incorporate you variations if you are bored or substitue a similar video for that day(same workout format) come 2 months your body will be conditioned properly and you will be happy with the results! Good luck!;)
 
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