Thread: Need advice!!!
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Old 09-12-2012, 06:44 PM   #3 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Great information from Jaime!
To supplement her answer you will need .5 grams (if you are not working out) to 1.0 grams (if you are working out heavily) of Protein per pound of LEAN body weight. To calculate your LEAN body weight first find your bodyfat weight by multiplying your weight by your bodyfat percentage. (This doesn't have to be exact and you may have to estimate unless you have had your bodyfat measured.) But to give you an idea, an average trim/fit woman will have a bodyfat percentage around 18%, a fitness model may be 10% or lower, an average woman in todays world will be 25% or greater.

So if you weigh (and these are just number I made up) 140lb with 30% bodyfat then your LEAN bodyweight is 98lbs. (140x.30= 42, 140-42=98). This would mean you would need between 47.5 and 98 grams of protein daily.

Good source of protein are cottage cheese, lean meat (turkey, chicken, pork, beef and fish), and eggs. You can supplement with Protein shakes (you can buy shake mixes at the grocery and Wal-mart) if you aren't getting enough from your meals.

Deli-meats like bologna and salami are notoriously high in fat and sodium(salt) so converting to alternatives like turkey, chicken, and even roast beef will get you the protein you need while limiting the calories from fat.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff

Last edited by rpmcduff; 09-12-2012 at 06:46 PM. Reason: corrected the math
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