Am I getting enough protein ?

[scottdsmith]

Hi all,

First off I wanted to say a thank you to everyone posting great advice on these forums, I've been lurking for some time picking up some tips and knowledge and have already lost 22 pound of fat with your help

At the moment I weigh 163 pound (am skinny fat) and do 3 full body workouts per week (Mon, Wed, Fri) and 3 cardio sessions (Tue, Thur, Sat) - I did try a split routine but didnt really notice any gains but since moving to the full body I'm noticing things getting bigger in a good way.

Anyway, thought to give some background in case this helps, my goal is to get into say 12% BF and then start to add some muscle, I'm on 1758 cals per day (I eat the same meals so I know it's the same all the time, it's just easier and I really want to get into shape) and I've been working on a macro split of..

carbs = 40%
fats = 20%
pro = 40%

... now I'm loosing fat nicely and seem to be putting on a little muscle at the same time so in one way I'm thinking if it aint broke dont fix it, however I'm reading a lot of people on here say things like 1.2g or 1.5g of protein per pound of bodyweight which would be...

1.2 = 195g
1.5 = 244g

... but with my cals and 40% protein I'm getting 123g - do you think I should increase protein to either 195/244g ? and if so what's better to reduce, the carbs I think ? I've also plan to do a 2 week carb refeed, that's next week.

Many many thanks in advance,

Scott

[scottdsmith]

Bump

[hcoyle545]

120g is low if you're 160. Go for 1g/ lb lean body mass, so around 150 is a safe zone.

Also ditch the percentages they mean/affect nothing when it comes to body composition. Get your P/F minimums and eat whatever you want for the rest.

[scottdsmith]

thanks hcoyle545

[rocco555]

it all depends on total calories

Just eat 300-500 calories below your maintenance to lower body fat
while high in protein. (160gr for you daily)

Go on for at least 2 months