General Question

Ltryptophan's avatar

I have dropped all but 5-10 lbs of the fat that I want to lose, how much/which type of protein should I be eating to make my exercise add slightly to my muscle mass?

Asked by Ltryptophan (10269points) April 14th, 2010

I want to weigh around 140–145lb. and have lots of strength and a solid build. I don’t care if I have a six pack or perfectly toned arms. I just want to be optimally healthy.

I weigh between 148–150 right now. I am 5’6” just shy of 5’7”. I think I should start working on cardio exercise more, and adding protein to give my muscles something to grow and heal.

I try very hard to only eat natural, and I would only take natural protein supplements. Any recommendations would be much appreciated. I have my diet pretty well under control.

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6 Answers

tranquilsea's avatar

As far as I know, if you want to add to muscle mass you must use your muscles. A good overall workout is yoga. You’ll definitely use most of the muscles in your body.

thezooloft's avatar

If your are going to supplement your protein, whey protein has been shown to be the best. Your “ideal” body weight for your height is about 135 pounds But if your are athletic or “heavy boned” 140–145 should be fine. Your protein intake requirement is 27.6 grams to 49.1 grams. If you are working endurance training, increase to 28.6 to 49.2 grams. USDA “rule of thumb” is 1 to 1.2 grams per kilogram of ideal body weight per day. I’ve tried many brands of protein powders and for now, I’ve settled on the cheap one I get at WalMart. The vanilla flavor is my favorite. It mixes well and 1 scoop contains 26 grams of protein. If you mix with milk, it tastes better but you add some extra fat some protein and of course some calories. Elite body builders consume 2–5 grams per kilogram of body weight. Protein: 1 gram = 4 calories so adjust your diet so you don’t start getting fat.

mcbealer's avatar

In general, lean protein is best. You can also supplement your diet with protein shakes/smoothies or protein bars. Try a few different things and see what works best for you, as everyone’s body assimilates nutrients differently.

Also, as you weight train increase the intensity of your workouts by gradually increasing the weight you’re lifting. Do this every other day, with the off days focusing on cardio.

Cruiser's avatar

Those last 10 lbs will be the hardest as you will build muscle which could add weight or at the very least “neutralize” any weight loss you may be looking to achieve. Pay more attention to how your clothes fit for making your progress assessment here on out. Stick with whole foods, lean proteins and lots of water! <<starts playing Rocky theme song>>

Fyrius's avatar

There is a rule of thumb that says your body weight in pounds is the number of grams of protein you need daily, in order to gain muscle. So you’d need around 150 grams.
I’m not sure if this is true. I follow it anyway.

As for what sorts of protein: I’m pretty sure at least any animal protein is fine. Meat, eggs, milk, lean cheese, fish, et cetera. Whey is a cheese by-product, so that’s in that category too.
Read the nutritional value tables and compare. Some protein-rich foods are also rich in stuff you don’t want, like saturated fat.
For comparison: eggs which are widely considered a decent protein source are roughly 12 grams of protein per 100. Many kinds of meat and fish are around 30 grams per 100. They’re also more expensive.

Judi's avatar

Also remember, to maintain 135, you can only eat about 1400 calories a day without burning extra calories with exercise. It’s also hard to burn a lot of calories exercising (more than 300–500) unless you are very focused and willing to put in some serious time.

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