Protein Requirements while Cutting

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey, guys, I need a clarification on protein requirements. I?m trying to drop body fat. I?ve seen recommended protein requirements of 1.0g, 1.5g, up to 1.8g per pound of body weight.

My question is: Is that Total Body Weight (TBW) or Lean Body Mass (LBM)? Everything I?ve read in the archives says Total Body Weight, but in a ?Gang of Five? response to a woman who was 145 lbs., 20% BF, whoever responded based protein requirements on her LBM.

The answer matters because at 150 lbs., 30% BF (so says my Bio-Impedence Scale ), that equates to 105 lbs. LBM. Depending on whether you use TBW or LBM, 1.5g of protein per day could mean either 225g or 158g. That?s a big difference when you?re trying to calculate your macronutrient percentages and trying to keep your calories down.

I?m doing John Berardi?s ?Don?t Diet Diet.? I work out with weights five days a week (hard, 60-90 minutes), cardio ? hour at least five days a week. I?m female, 44. My energy level and recovery are good now that I?m using Surge as one of my five meals. I got a MedGem assessment to calculate my RMR. Maintenance calories (with no physical activity) are 1,962. Following John?s recommendations, I created an 85% deficit, which allows me roughly 1,670 calories per day, with the physical exercise I do creating an additional deficit. I?m a little bit insulin resistant (hereditary), so I was trying to do a macronutrient ratio of 30/50/20 (C/P/F). The problem is that if I had to use the 225g number for protein at 50%, that would equate to 155g/225g/95g, a whopping 2,375 calories.

Currently I am doing a 30/50/20 (C/P/F) split at 100g Carbs/165g Protein/65g Fats, which usually gets me in within 100 calories of my 1,670 calorie max.

I am seeing results of about a 1-pound loss per week, but it looks like I’m protecting my muscle, because my Bio-Impedence scale says I’m dropping BF.

What say ye, all?

2

Sounds like you’re doing things right as it is. If you’re dropping BF and maintaining your muscle, what else is there to say?


(Other than “Good job!”, of course… :slight_smile: )

3

For future reference, all calculations should be based on LBM and not body weight; no one is trying to maintain fat mass here- at least I don’t think they are!

4

Thanks, guys. The clarification on LBM is extremely helpful.

And, yes, Char-Dawg, you’re right about not being able to argue with results. Thank you for the words of encouragement.

Sorry for the hard to read message, my apostrophes, quotes and a “1/2” got converted to different characters.

5

Since the protein is required for supporting muscle, a set of protein requirements based upon lean body mass will obviously come closer to asessing accurate requirements than total bodyweight which can involve a lot of bodyfat as well. I feel 1 gram/lb. of lean body mass is enough for someone.