CatHerder- Журнал, 02 фев 16

I've been reading on what is the appropriate amount of protein. There are a lot of differing opinions. It appears the recommended minimum is 0.6 g/lb lean body mass. There is some disagreement on this minimum with some saying 0.8 g/lb LBM s as the minimum. The maximum for non-anabolic users is generally agreed upon to be 1.0 g/lb LBM.

I've also been listening and reading a lot of the presentations from Dr. Donald Layman. He's a PhD with a specialty on the effects of protein on the body. His recommendation is to have a minimum of 30g of protein with each meal. This is to trigger protein synthesis (muscle building) in the body. The 30g amount is to provide adequate leucine which triggers the synthesis. He also states that any amount greater then 60g per meal does not provide any additional benefit. He also advocates limiting carbs to a max of 120g/day. Here's a podcast he did with Jimmy Moore Dr. Layman podcast

On my personal front, My weight has been increasing. I'm not quite sure why. I have had a few days of overeating due to hunger. I'm going to stay on my current course through Feb and see where I end up. If it gets too bad I may make a correction. I did have my wife measure me with the new calipers. It came out about a quarter of a percent lower so not really a lot of difference between the calipers.

Based on my metabolic tracker my metabolism is low. It is coming up but I think the almost 2 years of dieting has taken a toll. Hopefully I can add more muscle and improve it without putting fat back on. It's a little disheartening but not uncommon with prolonged diets or severe calorie restriction. I'm working on a plan for the end of February to try to bring it back up.

I'm hoping everyone is having a wonderful day!

98,9 кг Потеряно до сих пор: 6,8 кг.    Еще предстоит сделать: 8,2 кг.    Следовательность диеты: Достаточно Хорошо.

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1859 ккал

Жир: 68,79г | Белк: 155,00г | Углев: 168,97г.   Завтрак: Bananas, Kirkland Signature Master Carve Ham, Bob's Red Mill Potato Starch. Обед: Now Foods Apple Fiber Powder, Bob's Red Mill Potato Starch, Apples, Butterball 97% Lean Ground Turkey, Prepared Good Seasons Zesty Italian Salad Dressing, Marketside Classic Iceberg Salad. Ужин: Apples, Great Value Frozen Sweet Peas, Trader Joe's Boneless Beef New York Strip Steak. Перекус/Другое: Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil, StarKist Foods Pink Salmon in Water, Broccoli. подробнее ...