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I got on the scale at the gym. BF 28.7%, muscle mass 96.2lbs, protein 16.7%, visceral fat 7, subcutaneous fat 26%. He said I need to up my protein to get rid of the fat and build more muscle. It's going to be hard, but I need to start shooting for 215g protein per day. He said since I only eat 3times a day, I need to eat protein shake or protein snacks in between. I've hit a plateau on building muscle and getting stronger and now I know why
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141.8 lb
Lost so far: 38.2 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 24 June 2022:
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2514 kcal
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Fat: 123.67g | Prot: 155.32g | Carb: 200.76g.
Breakfast: Imperial 28% Vegetable Oil Spread, Thomas' Blueberry English Muffin, Sugar, Sugar, International Delight Sugar Free Caramel Macchiato Coffee Creamer, Butterball Turkey Breakfast Sausage Links (3), Egg Omelet or Scrambled Egg with Cheese. Lunch: Sugar, Dannon Oikos Pro Strawberry , Jersey Mike's Tuna on Rosemary Parmesan Bread. Dinner: Carrots (Solids and Liquids, Canned) , Bertolli Creamy Alfredo Sauce, Cheese Filled Tortellini, A1 Thick & Hearty Steak Sauce, Beef Top Sirloin (Trimmed to 1/8" Fat). Snacks/Other: Red Delicious Apples, Jif Reduced Fat Creamy Peanut Butter, OWYN Pro Elite Chocolate. more...
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1792 kcal
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Activities & Exercise:
Weight Training (moderate) - 40 minutes, Resting - 15 hours and 20 minutes, Sleeping - 8 hours. more...
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steady weight
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 Comments
215g of protein is way too much. Unless you are 200lbs dedicated lifter. Shoot for .8-1g per body weight, depending how hard and often you lift. You can use the extra cals towards carbs to boost your energy that will give you a more intense workout and you will build more muscles from that
24 Jun 22 by member: Supergainz1
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Okay. Thank you. I'll do that.
24 Jun 22 by member: RN16
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Listen to Superman. I go to a nutritionist and she has a daily protein goal of 100-125 and I work out 6 days a week.
24 Jun 22 by member: Diana 1234
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I'm definitely going to listen. I'll just go for 143g since that's how much I weigh and I'm going to try to up my carbs, which will be hard.
25 Jun 22 by member: RN16
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Lately, upping my protein closer to 125g seems to come easier.... If I drop down close to 100g on a given day, I can usually look at the food diary and immediately see why just by looking at the food before I even get to the numbers... After a while, it actually becomes a shocker to see a number down near or especially under 100!
I try to target meats & cheese/dairy, (Which are both excellent tasting!!) and it keeps my protein up without overcranking the cals...
Also, while condiments are tasty, they usually add nothing but empty calories, so I avoid them wherever possible. Long ago I cut out catsup and found out "good food stands on it's own!"
🎯🍖🍶🧀😋⚖️📉💪📈😊
25 Jun 22 by member: LooseButtons
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Superman is right. There is no reason for a 140 lb. woman to consume that much protein unless you are a hardcore weightlifter or an athlete doing intense training. I weigh 138 lbs, I have athletic/performance goals, and I do just fine between 135-150 g./day. But I train 5 days a week and am trying to preserve muscle mass. You would be good to get 125 g. a day (like Diana said). I’m curious to ask who this person was who told you this??
25 Jun 22 by member: are1981
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Okay, I just re-read the thread and saw your target of 143 - perfect👍.
25 Jun 22 by member: are1981
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A Trainor at the gym that did my biometric said I needed to do 2g/lb of body weight in order for me to build more muscle. He said I'm not eating enough, because I work as a ER nurse 3 days a week constantly running the whole 12 hrs, then I work out at the gym 2-3 days a week and I lift heavy as I can. He said I also need to increase my carbs, which I been trying to, but it's so hard. I am going to stay around 143g or so for protein.
25 Jun 22 by member: RN16
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