Seriously, how can you eat 1 - 1.5g protein and not get fat?

[shermas]

I'm about 5'6" and I weigh 163. I'm a little beefy... I've been trying to shed fat and add muscle for a while now, but it's hard as hell.

My calories are usually around 1700 - 2000, per day, but it's like 200g of protein, 50g of carbs and 50 grams of fat.

Usual diet: eggs for breakfast (3 whole eggs and 3 egg whites), little avocado with it.
Post workout: protein shake and banana
Lunch: can of tuna and some watermelon or other fruit
Afternoon: protein shake and almonds
Dinner: Chicken/Fish/Lean ground beef and some vegetables.

that usually gets me to 1800+ calories and I know I'm not getting the correct number of carbs or fat that I'm 'supposed' to. and, i'm hungry sometimes during the day, as well.

I lift weights 3 days a week and usually do 2 or 3 days of cardio. (I'll run between 4 and 6 miles when I do cardio).

Any thoughts? Should I post this in 'bodyspace' or whatever that other section is?

[jenmendez89]

What do u mean by not get fat...?

I can eat 200 g of protein and not get fat

[thegymbum]

1.5 grams of protein per pound for someone your size is still under 1,000 calories. That's only a percentage of the calories you need. I'm a little confused, I'm not sure where you're stumped..? You're getting plenty of protein on your diet..

[AnabolicFyre]

Lol when 2 girls make fun of your question, it's a retarded one.

[BookMonkey]

What is your bodyfat percentage? And by beefy, I assume you're trying to cut. Just by approximation, I'm gonna guess that you're eating around maintenance so from the sounds of it that is why your progress is not apparent. Also, you know you're not eating carbs and fats properly, so what appears to be wrong to me is that you don't know why you should be eating anything, you're just doing it because someone told you to.

Fats are necessary and also help you feel more satiated. This helps with the hungry issue if you eat the proper fats at the proper times (not time of day, but rather when the hunger feeling bothers you). And you won't get fat from 1-1.5g of protein per 1 lb because you're exercising. The protein helps maintain and grow muscle (amongst other things) and this can only happen if you work out hard. Cardio is great for the heart, but increases the amount of calories you would need if you really want to bulk. However, for cutting, it is a great way to "excise" calories that you didn't really want.

I'm overgeneralizing this, but hopefully you understand where I'm going.

[Simmo0508]

1.5 grams of protein in itself is only 600 calories. That's only a small percentage of the calories you need. I'm a little confused, I'm not sure where you're stumped..? You're getting plenty of protein on your diet..

1.5g of protein is actually 6 calories.


OP, to answer your question - by working out and not being a *******.

[bigsd67]

Lol when 2 girls make fun of your question, it's a retarded one.

Real constructive...

OP, if you are getting 200g Protein 50g each of carbs and fat that only adds up to about 1450 calories, so you are missing something there.

You may actually be slowing your metabolism down by UNDER eating.

[shermas]

Real constructive...

OP, if you are getting 200g Protein 50g each of carbs and fat that only adds up to about 1450 calories, so you are missing something there.

You may actually be slowing your metabolism down by UNDER eating.

What are the problems with slowing down your metabolism? Thanks for actually providing some feedback.

[kusok]

1.5g of protein is actually 6 calories.


OP, to answer your question - by working out and not being a *******.

Simmo, you're being an ass (not in an insulting way), but that post made me LOL!

Reps, and I agree wholeheartedly.

[shermas]

What is your bodyfat percentage? And by beefy, I assume you're trying to cut. Just by approximation, I'm gonna guess that you're eating around maintenance so from the sounds of it that is why your progress is not apparent. Also, you know you're not eating carbs and fats properly, so what appears to be wrong to me is that you don't know why you should be eating anything, you're just doing it because someone told you to.

Fats are necessary and also help you feel more satiated. This helps with the hungry issue if you eat the proper fats at the proper times (not time of day, but rather when the hunger feeling bothers you). And you won't get fat from 1-1.5g of protein per 1 lb because you're exercising. The protein helps maintain and grow muscle (amongst other things) and this can only happen if you work out hard. Cardio is great for the heart, but increases the amount of calories you would need if you really want to bulk. However, for cutting, it is a great way to "excise" calories that you didn't really want.

I'm overgeneralizing this, but hopefully you understand where I'm going.

I think I get the general idea, I'm just frustrated by my lack of progress. Thanks for the info.

This site is so strange... so many helpful posters and then so many 'other' posters.

[spicyprice]

For your size you are eatting around 300-500 cal below maintenence so you should be ok on your cals, that is if you are measuring EVERYTHING right. I would keep it closer to 1800 than 2000, though.

When you plan your meals, just plan your protein and fat first. So, I need 140+ of pro and 60+ of fat. I add those things into thedailyplate.com first and then plan meals around them. So, I have chicken on the house right now and eggs. that is 12oz of chicken, 2 whole eggs, 2 egg whtes, an avacado, and some olive oil. then I add veggies and fruit (or whatever you want) to that to get my total for the day.

Losing fat IS a slow process. The key is consistency.

[TBU720]

I think I get the general idea, I'm just frustrated by my lack of progress. Thanks for the info.

This site is so strange... so many helpful posters and then so many 'other' posters.

By the way just so you know...
1 gram of protein has 4 calories
1 gram of carbs has 4 calories
1 gram of fat has 9 calories

So 200 grams of protein is 800 cals
50g carbs is 200 cals
50g fat is 450 cals

So that only adds up to 1450 calories. If you add 100g carbs then that would bring it up to 1850 cals

[bigsd67]

What are the problems with slowing down your metabolism? Thanks for actually providing some feedback.

If you slow your metabolism down too much your body will hang on to fat as it goes into a survival type mode. It'll also increase the likelihood of your body utilizing muscle protein for energy.

I would get strict with measuring and documenting your food and I think keeping around 2,000 would be good. I think getting under 2,000 cals as a male is too low except temporarily for contest dieting. Just my opinion there though.

[spicyprice]

Oops. thought you were a chic. Yeah Lyle Mcdonalds calc for men to lose weight is like 12 cals per lb, so 2000 is more right that 1800.

[csfb36]

If you slow your metabolism down too much your body will hang on to fat as it goes into a survival type mode. It'll also increase the likelihood of your body utilizing muscle protein for energy.

I would get strict with measuring and documenting your food and I think keeping around 2,000 would be good. I think getting under 2,000 cals as a male is too low except temporarily for contest dieting. Just my opinion there though.

And most importantly imo (cuz i love food)it means you cant eat as much which just makes cutting that much harder thats why a gradual reduction in cals is best.

[JustinStacks]

I'm about 5'6" and I weigh 163. I'm a little beefy... I've been trying to shed fat and add muscle for a while now, but it's hard as hell.

My calories are usually around 1700 - 2000, per day, but it's like 200g of protein, 50g of carbs and 50 grams of fat.

Usual diet: eggs for breakfast (3 whole eggs and 3 egg whites), little avocado with it.
Post workout: protein shake and banana
Lunch: can of tuna and some watermelon or other fruit
Afternoon: protein shake and almonds
Dinner: Chicken/Fish/Lean ground beef and some vegetables.

that usually gets me to 1800+ calories and I know I'm not getting the correct number of carbs or fat that I'm 'supposed' to. and, i'm hungry sometimes during the day, as well.

I lift weights 3 days a week and usually do 2 or 3 days of cardio. (I'll run between 4 and 6 miles when I do cardio).

Any thoughts? Should I post this in 'bodyspace' or whatever that other section is?

First of all your calorie count is off - looks like you are only consuming 1450 calories with the breakdown you gave.

I am 5'6 and went on 2000 cals since I was 165lbs and continue to lose fat and I'm down to 157lbs. I'm also on a 3 day split, do cardio only 2X p/ week for 15 minutes skipping rope so i don't burn muscle.

Not sure why you would gain fat at 2000 cals when maintenance is about 2485 cals.

With that amount of calories, you shouldn't be adding fat wether they come from protein or fat. You should increase your fat to at least 80g to 90g as 50g is too low.

[DavyGrolton]

1.5g of protein is actually 6 calories.


OP, to answer your question - by working out and not being a *******.

I laughed so hard I cried (srs).

[MikeK46]

I'm about 5'6" and I weigh 163. I'm a little beefy... I've been trying to shed fat and add muscle for a while now, but it's hard as hell.

Shedding fat requires caloric deficit. Adding muscle efficiently requires caloric surplus. I can see why it would be "hard as hell" to be in both a surplus and deficit at the same time.

Pick one.

[gooseguy312]

Shedding fat requires caloric deficit. Adding muscle efficiently requires caloric surplus. I can see why it would be "hard as hell" to be in both a surplus and deficit at the same time.

Pick one.

well i think adding muscle does require a surplus of ENERGY, not neccesarily calories though! If you eat enough carbs/protein to fuel workouts/build-repair and you have sufficient bodyfat stores for energy then its not a problem.

It is possible to burn fat/build muscle eating in a small deficit, whilst working out INTENSELY. That is where most people fail imo, the intensity has to be extreme if youre going to accomplish both effectively and thats speaking out of personal experience.

[gooseguy312]

If you slow your metabolism down too much your body will hang on to fat as it goes into a survival type mode. It'll also increase the likelihood of your body utilizing muscle protein for energy.

I would get strict with measuring and documenting your food and I think keeping around 2,000 would be good. I think getting under 2,000 cals as a male is too low except temporarily for contest dieting. Just my opinion there though.

repped for wise insight almost never seen on bodyspace.

[frank112]

You don't need 1.5g per lb of bodyweight on a cut. 1g per pound is more than enough on a cut (especially since many recommend 1g per pound of lbm).

12 oz of grilled chicken breast is 100grams right there and is about 600 cals. Decent amount of whole eggs and whites gives you another 30grams at 200 cals. And you can drink a protein shake with water for another 25grams at 130 cals.

Bam - you just got 155grams of protein in only 930 cals. Add to that another 600-800 cals from fats and carbs and you're all set. ezeepeezee

[MikeK46]

well i think adding muscle does require a surplus of ENERGY, not neccesarily calories though! If you eat enough carbs/protein to fuel workouts/build-repair and you have sufficient bodyfat stores for energy then its not a problem.

energy = calories. it's one and the same. if you are in a NET surplus of calories (energy) around the clock, your body can allocate the surplus protein calories toward muscle growth. if your body is falling back on fat stores for energy, then it has already exhausted the calories you've consumed for energy, because those will be used first. so no, you will not have efficient muscle growth under those conditions.

It is possible to burn fat/build muscle eating in a small deficit, whilst working out INTENSELY. That is where most people fail imo, the intensity has to be extreme if youre going to accomplish both effectively and thats speaking out of personal experience.

assuming we're not talking about "noob gains" and the ability of people just starting out to both build muscle and burn fat, then no...you will lose fat, but you will be both building and breaking muscle down if you're in caloric deficit, and will find it difficult to add any mass. as mentioned, a caloric deficit prioritizes nutrients toward energy, not muscle growth.

[kusok]

You don't need 1.5g per lb of bodyweight on a cut. 1g per pound is more than enough on a cut (especially since many recommend 1g per pound of lbm).

12 oz of grilled chicken breast is 100grams right there and is about 600 cals. Decent amount of whole eggs and whites gives you another 30grams at 200 cals. And you can drink a protein shake with water for another 25grams at 130 cals.

Bam - you just got 155grams of protein in only 930 cals. Add to that another 600-800 cals from fats and carbs and you're all set. ezeepeezee

Actually protein requirements go up as the calories come down.

1g/lb during a bulk is ok.
During maintenance most legit experts already recommend 1.2 - 1.3 g/lb
And during a caloric deficit 1.5

[DavyGrolton]

Actually protein requirements go up as the calories come down.

1g/lb during a bulk is ok.
During maintenance most legit experts already recommend 1.2 - 1.3 g/lb
And during a caloric deficit 1.5

Not really.

Carbs are more protein sparing then dietary protein so when you're in a calorie deficit the goal should be to keep protein to a practical minimum while maximizing carb intake within your calorie limitations.

[MikeK46]

... when you're in a calorie deficit the goal should be to keep protein to a practical minimum while maximizing carb intake within your calorie limitations.

If your body can meet amino acid requirements and synthesize muscle tissue from carbs, by all means drop your protein. For the rest of us, we'll keep eating our aminos.

[DavyGrolton]

If your body can meet amino acid requirements and synthesize muscle tissue from carbs, by all means drop your protein. For the rest of us, we'll keep eating our aminos.

Your reading comprehension is terrible.

Carbs are VASTLY more protein sparing than actual dietary protein therefore it makes sense to set protein at what can be considered a PRACTICAL minimum (1g/pound) and then keep carbs as high as possible.

The other option is to increase your protein intake while massively restricting your carb intake. As such you will lose fullness from lack of glycogen causing increased gluconeogenesis from both dietary and and endogenous amino acids leading to more stress on your kidneys and more catabolic activity in the muscle tissue ie MORE MUSCLE LOSS.

These are basic physiological concepts man.

[determined4000]

Actually protein requirements go up as the calories come down.

1g/lb during a bulk is ok.
During maintenance most legit experts already recommend 1.2 - 1.3 g/lb
And during a caloric deficit 1.5

this^^^

Not really.

Carbs are more protein sparing then dietary protein so when you're in a calorie deficit the goal should be to keep protein to a practical minimum while maximizing carb intake within your calorie limitations.

not this^^^
Fat and protein are essential macronutrients
Carbs are not and therefore should be the last macro when filling out your daily intake
1. Get in protein need
2. Get in fat need
3. fill in remainder of calories as you wish

[MikeK46]

The other option is to increase your protein intake while massively restricting your carb intake. As such you will lose fullness from lack of glycogen causing increased gluconeogenesis from both dietary and and endogenous amino acids leading to more stress on your kidneys and more catabolic activity in the muscle tissue ie MORE MUSCLE LOSS.

These are basic physiological concepts man.

Your concepts, Davey. I lost no muscle on a <20g carb/day diet for a year. Impossible?

[DavyGrolton]

this^^^


not this^^^
Fat and protein are essential macronutrients
Carbs are not and therefore should be the last macro when filling out your daily intake
1. Get in protein need
2. Get in fat need
3. fill in remainder of calories as you wish

Did you even read my post?

Strong retard status in this section today.

[Ryanmckd]

Your reading comprehension is terrible.

Carbs are VASTLY more protein sparing than actual dietary protein therefore it makes sense to set protein at what can be considered a PRACTICAL minimum (1g/pound) and then keep carbs as high as possible.

The other option is to increase your protein intake while massively restricting your carb intake. As such you will lose fullness from lack of glycogen causing increased gluconeogenesis from both dietary and and endogenous amino acids leading to more stress on your kidneys and more catabolic activity in the muscle tissue ie MORE MUSCLE LOSS.

These are basic physiological concepts man.

Finally agree with something you said, your goal when dieting should be keeping protein (and fats?) at the minimum and keeping your carb intake as high as your calorie goal allows.