1

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Please help! protien??

Answered on August 19, 2014
Created June 13, 2012 at 5:40 PM

Not sure how much Protein i am suppose to be eating! im 5'8 and 280lbs (please dont judge me, im trying so hard to lsoe weight) im so confused on this lean body mass deal.*

C4a0c9f9a748f1d3354055bc6d020c7e

(298)

on June 14, 2012
at 03:49 AM

I say don't sweat it. Eat as much protein, fat (the right fats), veggies and a some fruit as you feel like. You will normalize over time (it will not be overnight, but you will see changes pretty quickly). I try to eat some protein with every meal and some are pretty much all protein. ;-) Enjoy it!

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 13, 2012
at 07:30 PM

Depends on your goals. Check out TTMJ, Welbourne is big on tons of protein if your goal is to pack on the muscle. My main point though is that your body can handle extremes of protein pretty well and it's not worth worrying about and put that effort elsewhere.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 13, 2012
at 07:12 PM

Thanks. Yeah my journey started with Atkins and as much protein as I could down. I did love it but stalled out after a bit. Found Optimal Diet and then PHD. I'm pretty much sold on PHD now.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on June 13, 2012
at 07:09 PM

Don't worry, you are going to be okay! You are doing the right thing and the healthy way - I applaud your courage and determination! Good luck!

E4f858a9178422502c42b9719690e52c

(603)

on June 13, 2012
at 06:16 PM

Nice answer, 6 months on higher protein left me seriously fed up with it. Dr Rosedale going on about mTor and reading the PHD was quite a relief.

De641ff2accb4975e1f42886b43009db

(2227)

on June 13, 2012
at 05:54 PM

per pound of lean body mass* you don't want to eat 280g of protein a day.

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7 Answers

2
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 13, 2012
at 05:47 PM

See my answer here to the same question from last week: http://paleohacks.com/questions/126008/how-much-protein-should-i-eat/126010#126010.

Basically, anywhere from 0.3 to 1.0 gram of protein per pound of body weight is going to be just fine. It's not a big deal.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on June 13, 2012
at 07:30 PM

Depends on your goals. Check out TTMJ, Welbourne is big on tons of protein if your goal is to pack on the muscle. My main point though is that your body can handle extremes of protein pretty well and it's not worth worrying about and put that effort elsewhere.

De641ff2accb4975e1f42886b43009db

(2227)

on June 13, 2012
at 05:54 PM

per pound of lean body mass* you don't want to eat 280g of protein a day.

1
Cf416725f639ffd1bb90764792ce7b8a

(2799)

on June 13, 2012
at 06:29 PM

Calculate your lean body mass...

http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navystrong text

Find a protein study you like and pick a number..

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

To avoid math go with 1 gram per pound lean body mass.

1
B3173217a49b5b0116078775a17eb21d

(11488)

on June 13, 2012
at 06:10 PM

Make sure that all of your meals are rich in protein, and stop eating when no longer feel hungry. Jaminet has some pretty compelling rat studies which show that rats eat enough food to meet their protein needs and no more. When their meals are high-carb low-protein they end up eating more total calories, than when eating a high-protein mix.

Jaminet also says that this explains why, across all cultures and diets, people end up eating about 15% of their energy intake as protein.

1
7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 13, 2012
at 05:58 PM

According to Dr. Jan Kwasnewski's Optimal Diet you should calculate your protein requirements by taking your height in centimeters and subtract 100. So for you that would be about 173cm - 100 = 73 grams of ANIMAL protein +/-10% per day. THe +/- 10% depends on frame size. Smaller framed use the lower limit, big framed use the upper. Do not count incomplete proteins from non-animal sources.

Another point of view is the Perfect Health Diet (check out the PHD blog) recommendation that you get a minimum of 600 calories from protein + carbohydrate per day to provide enough raw material for body repairs and glucose supply to the brain, with a minimum of 50 gms in carbs. This would imply a max of 100gms of protein/day.

Both of these diets recommend not over consuming protein so they tend to calculate lower level than just the 1gm/lb lean mass model.

I'm a believer in only consuming ADEQUATE protein myself so I tend to agree with Kwasneiwski and Jaminet.

Good luck.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on June 13, 2012
at 07:12 PM

Thanks. Yeah my journey started with Atkins and as much protein as I could down. I did love it but stalled out after a bit. Found Optimal Diet and then PHD. I'm pretty much sold on PHD now.

E4f858a9178422502c42b9719690e52c

(603)

on June 13, 2012
at 06:16 PM

Nice answer, 6 months on higher protein left me seriously fed up with it. Dr Rosedale going on about mTor and reading the PHD was quite a relief.

0
44f0901d5b0e85d8b00315c892d00f8a

on June 13, 2012
at 06:53 PM

0
Medium avatar

(3213)

on June 13, 2012
at 06:20 PM

I would say it's not just about quantity but quality, i recommend 0.5 gr. of animal muscle protein per pound of body weight.

0
7bf306ada57db47547e9da39a415edf6

(11214)

on June 13, 2012
at 06:01 PM

I am seven inches taller than you and I aimed for 150g protein because I figured that was probably my lean mass. It worked. I don't know that the calculations have to be all that accurate. Protein does appear to help with satiety, so if you are hungry a lot you may want to increase it- along with some fat, of course- to see if you can curb your hunger. But in terms of what you actually need- probably a good bit less than what I ate.

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