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Old 09-30-2011, 12:19 PM   #1
Melissa Grilione
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Protien question

I'm tarteting about 35 lbs fat loss, following 30/40/30 ratio. I'm targeting ~1500 calories/day to support the fat loss. My question is, should my protien grams be 30% of my target calories, or .7 x current body weight?
Thanks for any insight.
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Old 09-30-2011, 12:23 PM   #2
Rebecca Roth
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Re: Protien question

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Originally Posted by Melissa Grilione View Post
I'm tarteting about 35 lbs fat loss, following 30/40/30 ratio. I'm targeting ~1500 calories/day to support the fat loss. My question is, should my protien grams be 30% of my target calories, or .7 x current body weight?
Thanks for any insight.
What is your height/weight/bf%? What is your current activity level outside crossfit and how many times a week do you crossfit? What has your recent eating looked like up to now in terms of macro breakdown and calories? Why 35lbs?
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Old 09-30-2011, 12:38 PM   #3
Melissa Grilione
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Re: Protien question

5'5", 180 lbs, about 32%. I crossfit 3 days and run 3. Recent eating (past 3 weeks) has been ~at target, although I have a hard time hitting the ratio exactly every day. Ex. yesterday was 27/47/27. I'm trying to get it right for the week on average.
35 lbs is kind of arbitrary, but at last check my lean muscle was about 120 lbs so I'm using that target as a baseline so I can calculate some guidelines to follow. I don't care about where my weight ends up as long as my performance and health are where I want them to be.
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Old 09-30-2011, 12:50 PM   #4
Brett Dartt
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Re: Protien question

i would eat 1 gram of protein per lb of body weight and calculate the rest around that if your going to go so low cal. muscle is precious

coincidentally here is yesterdays post on 70's big
http://www.70sbig.com/blog/2011/09/w...ein/#more-5468

Last edited by Brett Dartt : 09-30-2011 at 01:03 PM.
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Old 09-30-2011, 01:03 PM   #5
Melissa Grilione
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Re: Protien question

Brett, I think in order to do that and keep 30/40/30 I would have to be at ~4000 calories. So that's my question...is it 1g/lb of total current body weight? And that formula doesn't seem to work in concert with 30/40/30 if you're overweight...
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Old 09-30-2011, 01:06 PM   #6
Brett Dartt
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Re: Protien question

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Originally Posted by Melissa Grilione View Post
Brett, I think in order to do that and keep 30/40/30 I would have to be at ~4000 calories. So that's my question...is it 1g/lb of total current body weight? And that formula doesn't seem to work in concert with 30/40/30 if you're overweight...
i honestly dont know. im not someone who is attached to macronutrient proportions. nor have i ever zoned but 1500 calories is a bit low if your training.

i edited my post to insert a link about protein and water
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Old 09-30-2011, 01:11 PM   #7
Melissa Grilione
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Re: Protien question

OK thanks
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Old 09-30-2011, 01:12 PM   #8
Andrew N. Casey
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Re: Protien question

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Originally Posted by Melissa Grilione View Post
Brett, I think in order to do that and keep 30/40/30 I would have to be at ~4000 calories. So that's my question...is it 1g/lb of total current body weight? And that formula doesn't seem to work in concert with 30/40/30 if you're overweight...
i would figure out calories you want to get, then go with 100 - 150 gram protein... figure the carbs and fats to fit. don't worry too much over the ratio, and for goodness sakes don't obsess over it.
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Old 09-30-2011, 01:27 PM   #9
Max Salmen
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Re: Protien question

Melissa-

The 1g:1lbs ratio is typically for target bodyweight. That being said, since you are looking at a net loss of almost 20% it would most likely be in your best interest to completely forget about calorie count.

I was 280lbs 6'4'' and had a Doc tell me I had to lose alot because I had a torn MCL + dislocated patella. I had previously done numerous calorie counting attempts at dropping pounds and always had problems. This doc had me focus on Vegetables, Fiber, and the Protein Ratio and I lost 25 lbs before I was off crutches. In 6 months time I was down to 220 which I have maintained since (6 years).

If you are going to go to a 1500 calorie diet you are going to have blood sugar issues, hunger pangs, and severe energy drops. Since I assume you are Crossfitting and working out heavy, keep in mind that your body needs alot of fuel to change and repair itself.

I would say focus on protein, green veg, fiber, and water. If you do that and haven't changed your own mind in 3 weeks I would be stunned.

If you look at all the successful, endorsed diets of the last 5 years (South Beach, Abs Diet, Paleo, Zone, etc) They seem to finally be moving away from AMA's bad 1980's science and toward wholesome vegetable and protein oriented approaches.

Good Luck, oh and my last piece of advice = tabata tabata tabata

Max
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Old 09-30-2011, 01:41 PM   #10
Melissa Grilione
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Re: Protien question

Thanks Max and good job. That makes sense that protien is for target bodyweight. That helps.
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