Slimbr - protein question

[dss62467]

Hi - I was thinking about my protein intake this morning and wondering how much I should have if I want to increase my muscle mass. I saw your post on the Ask Cathe board where you said 5 servings of 15 - 20 grams per day. Does that mean each serving should be 3g - 4g OR a 15g - 20g (which would be 75 - 100g total per day)? The latter seems a little excessive to me. But I really know very little about nutrition.

 

[candi]

The rule of thumb is 1 gram of protein per day for each lb of body weight. For competitive bodybuilding it's approx 1.5 grams of protetin per day for each lb of body weight. Some people think this is too much. I know if I stay around .75 to 1 gram, it really improves my definition.

We're talking LEAN protetin here.

 

[dss62467]

Yowza! OK - that puts me at 104g per day. What the heck should I be eating to get that much protein????

 

[solara]

Beef tenderloin, pork tenderloin, tuna, egg whites, whey protein.
~ Kim

DUH -- and of course, everyone's favorite: CHICKEN!!

 

[shopgirl]

Oh, bump, bump to this question.

I'm in the same spot and have been wondering the same thing for a long time. (hope you don't mind someone else jumping on post.)

Thanks.
Shopgirl

 

[solara]

and just to clarify, I was "Duh"ing my own post (not anyone else)!

~ Kim

 

[kathryn]

Arnold Schwarzeneggar (sp?!) recommends only 1 gm of protein for each pound of "lean muscle mass," not your entire body weight (I can't remember where I recently heard or saw this, but it stuck with me: maybe on TV?)

 

[ColleenM]

More options for protein: chicken, turkey, ground turkey, lean ground beef, CC. I eat about 120 grams of protein per day usually:

1 egg, 3 egg whites, oatmeal
4 strips extra lean turkey bacon, 1 lf string cheese, apple
3/4 cup CC, fruit
Turkey meatloaf, mashed potatoes
Chicken, brown rice, veggies
Protein shake with designer whey protein

Colleen

 

[dss62467]

How do you figure out what your lean muscle mass weighs? I just figured that I eat about 81g a day. Maybe I'll throw a hard-boiled egg in for snacktime. Yummmmmmmm

 

[kathryn]

If you know your weight and your body fat percentage, just multiply the two together to find your fat weight, then subtract that from your total weight to get an estimate of your lean mass (bones and organs would also be included, but I don't think it would make that much of a difference.

 

[dss62467]

Alas...I don't know my body fat content. I'll just say 10% and go from there....

Thanks!

 

[candi]

In order to get your protein in, you need to be inventive. I do use a protein drink or two per day, though. That gets me 40g. I eat no fat/low fat cheese, fish, chicken.

 

[momto2bratz]

I have a protein shake every day too. I find it really hard to get all of my protein in with food only. My protein powder has 23 grams per serving and I usually add it with skim milk for a few extra grams.

Aila