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How much protein?

Answered on August 19, 2014
Created January 08, 2013 at 6:08 PM

I realize everyone is different. I am 34, M, 6'4 195 lbs (was 220 prior to paleo last year).

I basically eat 2 meals a day:

lunch at 2pm is a salad with protein dinner is usually a more hearty meal with protein (roasted chicken, shrimp, beef stir fry, etc., with veggies of course)

coffee in morning and some snacks at night (nuts, dates, olives, fruit)

Unfortunately, I sit in front of a computer 9-5 for work, then head to night class 4x a week and sit from 6-9. Get home and unwind in front of TV. I work out only 5x a month (busy/lazy)

weekends vary greatly - can be very strict, or can cheat with red wine and a cheese burger deluxe

Should i be eating less protein (for example, alternating days of intake)? I think I read somewhere that it is good to have a protein fast? What would you recommend for someone like me?

thanks.

Medium avatar

(2417)

on January 22, 2013
at 11:59 PM

2.5-3G:kg lean body mass, not lbs, sorry.

Medium avatar

(2417)

on January 22, 2013
at 11:56 PM

Good answer. Protein sparing modified fasts are good once or twice a week to accelerate fat loss if you can stand the hunger the next day and eat normal maintenance calories instead of over eating in reaction and nullifying your deficit. Try lean beef leg at 2.5-3 grams of protein per lbs of lean body mass on those days.

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4 Answers

2
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on January 08, 2013
at 06:41 PM

For a simple formula, keep your protein intake between .6g-1g of your total lean mass. There is a lot of evidence out there, but I have used this number and has worked well:

  • Lean Mass = total weight- body fat

  • If you have 20% bf, you have 39 lbs of fat

  • Lean Mass would then be 195-39 = 156

  • 156 x .6 = 93.6...so have between 94g and 156g of protein per day (IF YOUR BF% IF 20)

Not sure about the protein fast...are you looking to lose fat? Build muscle? I think fasts are good for your body to rebuild/recover, just be careful because there are so many different kinds out there

Medium avatar

(2417)

on January 22, 2013
at 11:59 PM

2.5-3G:kg lean body mass, not lbs, sorry.

Medium avatar

(2417)

on January 22, 2013
at 11:56 PM

Good answer. Protein sparing modified fasts are good once or twice a week to accelerate fat loss if you can stand the hunger the next day and eat normal maintenance calories instead of over eating in reaction and nullifying your deficit. Try lean beef leg at 2.5-3 grams of protein per lbs of lean body mass on those days.

0
Medium avatar

on January 22, 2013
at 11:58 PM

If on calorie restriction and heavy weight training thrice per week, 2.5-3 grams protein per kilo of lean body mass spares muscle and allows you to eat fewer calories of fat or carbs. Leangains works this way.

0
6da7ce6a4a250c46a6e78b5b4e22da83

(987)

on January 22, 2013
at 08:08 PM

What are your goals?

For fat loss, I often see 1 gram of protein per pound of total bodyweight recommended. If you get this from lean meats, you'll naturally have a calorie deficit, but you'll be satiated and preserve muscle from the high amount protein. The fat seems to fall off me when I stick to this, plus low/moderate carbs and weightlifting.

The protein recommendations are lower (around a gram per pound of lean body weight) if you don't have fat to lose.

Only eating twice a day may in itself be enough of a protein fast, by the way. Not sure about that.

-1
F71bde2e9f4c1601a0b8730d4e9a68c1

on February 07, 2013
at 05:57 AM

Hi Caveman,

Yes, protein constitutes about 16 percent of our total body mass and is one of the basic building blocks of the human body.

In fact, by including plant based products in your regular diet, you will get essential protein. You could get tons of protein from eating a salad, beans, Healthy bars,nuts, almonds and preferably opt for foods that are natural, and which have many plant-based ingredients.

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