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fat vs. muscle loss

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Old 10-18-2010, 11:54 PM   #1
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Default fat vs. muscle loss

Ok....reading some of the "what you wished your coach told you" posts has me a bit freaked....why are some people on 5 or 6 pkts of protein a day and others 3 or 4? How do you know you're burning the FAT (yeah!), and not the muscle (boo!)???

How do I know I'm getting enough protein?
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Old 10-19-2010, 01:55 AM   #2
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Some of the coaches use BIA technology (bioimpedance analysis) to determine a client's body composition. That allows them to see the impact. Other coaches look at a persons caloric needs based on activity and beginning size and adjust the amount of protein based on that. Other coaches wait until a client starts to complain of symptoms/side effects, cravings, or hunger to adjust the program to compensate.

How do you know your getting enough protein? It depends. Our protein needs depend on our age, size, and activity level. Here are two methods used to determine how much protein your body may need.

"The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person, 92 grams.

Another way to compute protein needs has to do with lean body mass. This method is discussed in the Zone Diet and Protein Power books."

"According to the formula used by Dr. Sears (author of the Zone), the pounds of lean body mass should be multiplied by the following, depending on activity level, to get the daily protein requirement in grams:

* Sedentary - multiply lbs of lean body mass by .5
* Light activity (e.g. walking) - multiply by .6
* Moderate (30 minutes of vigorous activity 3 days per week) - .7
* Active (1 hour per day 5 days per week) - .8
* Very Active (10 hours of vigorous activity per week - .9
* Athlete - multiply by 1.0

Some authors also suggest that obese people go to the next highest category - basically it's like doing whatever you're already doing, only with extra weights.

Example:

Suppose we have a 160 lbs person who has 25% body fat. This person has 120 lbs of lean body mass. If the person is sedentary, they should consume 60 grams of protein per day. If moderately active, 84 grams, and so on. Note that a 180 lb person who has 30% body fat would also have 120 lbs of lean body mass, so the same figures would apply."
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