Protein intake

Question
Hi,
First here's my physical status. Long time fitness enthusiast--off and on since a teenager. Now 56, 5'10", down to 175 pounds from 206 pounds after the last three years of following program: either walk or step machine for maybe an hour every day--often on weekends morning and evening. In addition maybe twice a week I do resistance exercise for arms, chest, back, legs for about 30-40 minutes. My diet includes a lot of vegetables, salads, dairy, whole wheat grains and meats.My questions relates to protein intake.

I read that someone who is a serious bodybuilder should have a daily intake of say a gram per pound of body weight.
1.  Is that true? And does it apply to my level of activity? That seems like a lot for my situation. My continuing interest is to remain trim, maybe even drop another 5 pounds, while building muscle.
2.  Is that realistic at my age? And to take in 175 grams of protein, I would also be taking in so many calories that losing weight would seem a contradiction. I think I take in usually about 100 grams or so.
3.  Related question:  While I'm in the body building mode, it seems I risk raising cholesterol by virtue of the intake of animal protein.  Is that right?  Although I limit red meat, I still eat chicken, turkey and fish.  And I have a protein shake supplement.  

Art


Answer
Hi Art,

To calculate your protein needs, multiply your weight in pounds by what applies:

Sedentary adult 0.4
Active adult 0.4-0.6
Growing athlete 0.6-0.9
Adult building muscle mass 0.6-0.9

Excess protein doesn't create excess muscle bulk but more than 40% of it goes into production of new carbohydrates in your body in process of gluconeogenesis.

It is theoretically impossible to lose weight AND gain muscle at the same time. Weight loss occurs when there's catabolic mode of metabolism, muscle gain can only happens during anabolism, which is just opposite to catabolism. This is why bodybuilders go on cyclical ketogenic diet plans consisting of carb restriction and carb-up phases.

Cholesterol is pretty safe when you watch your carbohydrate intake. However, always choose good fats over animal, meat-coupled and diary fats. Choose olive oil over corn, sunflower, etc. oils, nuts and nut oils, and most of all - fish oil or its supplements for omega-3 unsaturated fats.


Tanya Zilberter
Contact: dietandbody.com/mfeedback.html

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