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What's the best way to calculate best protein intake accounting for organ mass and bone mass?

Answered on August 19, 2014
Created October 10, 2011 at 12:30 AM

i'm 5'9" 125lbs male and quite lean with (may be) 6% body fat. what's the best way to calculate lean body mass thinking about bone mass and organs as well? my goal is to gain weight without eating TOO much protein each day that i end up having blood glucose and insulin spikes.

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on November 07, 2011
at 09:33 PM

but most people eat carbs to compensate. i'm purely on 20-15% protein and 80-85% fat. for example, if i were to eat 20% carbs then it would be 20-15% protein but only 60-65% fat. so it seems like rabbit starvation doesn't exist but it's actually more prevalent among zero carb people. carbs compensate because it's an energy source just like fat

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on November 07, 2011
at 09:29 PM

yeah, it seems the more meat i eat the better i feel, thx :)

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 07, 2011
at 12:03 PM

Plus one.......

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on November 07, 2011
at 11:53 AM

rabbit starvation below 80-85% fat, uh what? Most people don't eat anywhere near that and have no problem. It's your head.

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on October 24, 2011
at 04:55 PM

namby pamby, by the way, do u eat that little protein proportionately and feel ok? matt, i try so hard at eating as much as possible but right now still stuck at the fat vs protein ratio - i find that i fall into rabbit starvation often! 4 times in 2.5yrs (since started paleo). it seems like if i eat (calories wise) +80-85% fat then i cant stomach enough protein per day to maintain the little that i still have and if i go below that amount of fat to have appetite for protein than i run into rabbit starvation in just a few days!! thx for the suggestions though NP and matt :)

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on October 24, 2011
at 04:48 PM

i've read primal body primal mind and the author is the "protein restriction" camp and i tried it, and i wish i didn't. i felt like my mind was melting. it's true the monks on this diet live to be very old but they also tend to me too "docile" mentally and i think it's the lack of protein in brain function (60% fat, so the rest would be mostly protein). and besides, i tried it and felt like i was dying. on top of that, i think at least 1 gram per pound of lean muscle mass makes more sense because that's 1 gram per 454 gram (aka 1 pound) of lean muscle mass ratio.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on October 24, 2011
at 05:59 AM

It has to do with aging and calorie restriction. Decrease mTOR activity and you extend life spans. Protein restriction promotes autophagy, which boosts immune functions and resistance to infections. Even better when combined with intermittent fasting. At least that's the theory as it is borne out by lab animal experimnents. But I think it's true for mammals and humans as well: e.g., Buddhist monks that live to ripe old ages by eating less and (probably very little protein). Asceticism definitely has been proven to be life-extending.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 24, 2011
at 02:26 AM

That's quite a paltry amount of protein. I've seen the whole 80% of bodyweight in kg thing a few times now, what's the theory behind that number? If he's really that skinny (a natural ectomorph), he needs lots of protein (probably 1-2 grams per *pound* bodyweight) and lots of calories to put on mass.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on October 24, 2011
at 02:01 AM

But that's supposed to be a ceiling: in other words, eat well below that number. A better guide would be your weight in kg times 80%. So 125/2.2 x 80% = 45g. That's it, that's all that's necessary given your current biomass.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on October 24, 2011
at 01:57 AM

The loose guide for protein consumption is your lean body mass, inclusive of your organs and bones. LBM is just your body weight minus body fat.

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on October 10, 2011
at 02:01 PM

used to have hypoglycemia. also prone to bacterial infection AND also had candida for a couple of yrs (just finished die-off) so i'm afraid of any extra blood glucose

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 10, 2011
at 01:35 AM

I think he wants to also subtract out his organ and bone mass.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 10, 2011
at 01:26 AM

What's the worry about blood glucose and insulin? Fat gain?

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2 Answers

1
Cf32992bfa1907147c7cdc451bba9c63

on November 07, 2011
at 02:24 AM

Protein doesn't spike glucose really due to triggering glucagon, it spikes insulin. Whey is one of the most insulinogenic proteins and it lowers blood glucose. And in any case, insulin spikes are good for gaining weight. Insulin is an anabolic hormone.

So just eat 1g/lb bodyweight, ~125g/day.

You're 125 pounds, stop worrying about blood glucose/insulin. If you stay this weight there is a very good chance you will die from falling down the stairs when you're older and not having the lean body mass to protect you.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on November 07, 2011
at 12:03 PM

Plus one.......

9dd4d453f7ebd7fd2a82814d08fc8f17

(581)

on November 07, 2011
at 09:29 PM

yeah, it seems the more meat i eat the better i feel, thx :)

0
4c5caa0b82eeca27044028a051f2cdd6

on October 10, 2011
at 12:45 AM

You weigh 125lbs x 0.94 (1-%bf) = 117.5lbs lean body mass.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on October 10, 2011
at 01:35 AM

I think he wants to also subtract out his organ and bone mass.

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