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How Much Protein Should I Eat?

Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person.

Just how much protein do they eat?

How much protein do you eat?

How much protein is appropriate?

Can we eat too much protein?

If so, what are the side effects?

The ultimate question is: How much protein should I eat in a day?

As with how much fat to eat in a day and how many carbs to eat in a day, it all depends on a couple factors:

  • Age
  • Body size
  • Diet
  • Activity level
  • Lifestyle

The recommended amount of protein for a healthy adult is 0.8 grams of protein per kilogram of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into .36 grams of protein per pound of bodyweight.

 

Get Some!
An exception to this rule is the recommended levels for pregnant women, which say that pregnant women should eat 10 grams more each day than the recommended amount. Lactating women require an additional 15 grams of protein during the first six months of nursing, and an additional 12 grams after that.

I firmly believe that this recommendation is grossly inadequate. In fact I wouldn’t recommend any less than .8 grams of protein per pound (rather than per kilogram) of body weight, for people looking to maintain a healthy body composition, and I wouldn’t recommend any less than 1 gram of protein per pound of body weight for people looking to gain muscle.

Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of body weight. This can be both positive and negative for the body. The additional protein will assist in muscle recovery and fat loss, but the effects of digesting the protein will place additional stress on the body.

 

Why Should I Limit My Protein Intake?

While protein is as vital to cellular metabolism as oxygen, there certainly lies a threshold for healthy and unhealthy consumption levels especially for those in poorer health. Processing protein requires a lot from kidneys and liver which is why those with problems with either of those organs are often ordered by their physicians to eat a lower protein diet.

An indirect drawback from excessive animal protein consumption is its effect on the cardiovascular system. Since many meats contain a fair amount of saturated fat, this can lead to atherosclerosis, or hardening of the arteries, as well as obesity.

For example, only 25% of a T-bone steak’s calories come from protein while the rest comes from saturated fat. Even a leaner cut of beef like a flank steak is still roughly 50% fat. The same holds true for eggs. Only 31% of eggs’ calories come from protein. Fish and chicken are certainly better sources of protein.

Remember when eating a diet higher in protein to drink plenty of water in order to replenish the considerable amount lost during protein metabolism. Try and stay on the safe side by avoiding extreme high-protein diets full of saturated fats like the ketogenic diets (Atkins) and you will be in much better physical standing.

 

To Gain Muscle:

I recommend 1 gram of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to gain muscle mass.

A 200 lb man with 10% bodyfat would aim to consume about 180 grams of protein in a day. That’s 6 meals with an average of 30 grams of protein per meal, and THAT, my friends, is quite doable.

 

Get Some!


If you have trouble consuming that much protein with food alone, I highly suggest you pick up some Optimum Nutrition Protein Powders, a source of inexpensive, high quality protein. One extra protein shake a day could make all the difference in the world.

 

To Lose Fat:

I recommend .8 grams of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to lose body fat.

A 150 lb woman with 25% bodyfat would aim to consume about 90 grams of protein in a day. That’s 3 meals with 20 grams of protein per meal and 3 snacks with 10 grams of protein, and THAT, my friends, is also very doable.

More importantly, keeping your unhealthy fat consumption and processed carbohydrate consumption low, will go a long way to preserve your health for the long haul.

 

Thanks!  The Wired Fitness Bootcamp Staff

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Friday Motivation!

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Low Intensity Cardio is NOT the Answer!

Low Intensity Cardio is NOT the Answer!

Do you exercise because you want to lose weight?

Well, if so, Low intensity cardio is NOT the best way to go about burning fat.

 

 Low intensity workouts are great for building endurance, but they’re not the best choice if your goal is weight loss. When your muscles have to continuously contract for 30, 45 or 60 minutes (such as the case for low intensity cardio), that energy has to come from somewhere. The body is stubborn and doesn’t want to burn fat for energy so it often times eats up your muscle instead during this type of training.  This immediately kills your metabolism and it robs your body of strength and athleticism.

 

Why should you care about your muscles?

 Because the more muscle you have, the more calories you burn, even at rest- You have to treat your hard earned muscle like GOLD- As it’s what keeps your metabolism revving.  Even if you’re goal isn’t muscle growth, you need to AVOID losing muscle just for the fat loss benefits alone!  If you lose muscle, you’re making it harder to lose weight, not easier.  One of the keys to getting ripped – for girls and guys – is exercising in a way that stimulates your metabolism, even after you’ve stopped exercising.  

 

When it comes to cardio, scientific research shows that high intensity cardio is significantly more effective than low intensity cardio.

 

Why?

High intensity cardio forces your body to keep burning fat and calories after you stop training.  Think about this for a second.  If you do low intensity cardio, you’ll burn calories ONLY during exercise.  When you stop exercising, you stop burning calories.  But imagine this…

Even AFTER you’ve stopped exercising, your body burns fat. You could be sitting on the couch, watching TV, and your body would still be burning fat and getting you lean.  That’s what happens when you do high intensity cardio.  Instead of jogging, walking or swimming for 30 to 45 minutes, do high intensity cardio.

Do short, quick circuits of body weight exercises such as jumping jacks or burpees, similar to how we put together your Bootcamp workouts.  For example, do burpees for 20 seconds, then take a 10 second rest.  Repeat the circuit 8 times.

Now – there’s important lesson coming up.  It’s about a Fat Loss Myth – “Just eat less and you’ll lose weight.” Unfortunately, it’s not that simple.In fact, this advice can be downright harmful.  Cutting calories is NOT the way to lose weight.

In a few days, you’ll find out why……

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What Do You Eat in Private?

Think about this next time you think no one is watching when you cheat, eat that on the go burrito, stop at a fast food restaurant, or pound 4+ alcoholic drinks….whatyoueatinprivate

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March 23, 2013 …  GI JOE Promo Bootcamp!

March 23, 2013 … GI JOE Promo Bootcamp!

Free pre-screening passes to ALL that attend!  Free swag to winners of some strength contests and endurance drills we have after class.  PLUS++  The class is FREE that day so make sure you RSVP by clicking Schedule on our website, Facebook Page, or on your smartphone using the ‘Schedulicity’ app.  ONLY 50 spots available that day!!

Facebook Event Page

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Workout of the Week (WOW)

Body Weight Tabata
4-6 Rounds

 

20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)
10 sec rest
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)

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Excuses… Who are you hurting?

no excuses for not exercisingThe dog ate my homework, the check is in the mail, and I was late because I missed the bus, these are all great excuses many people have used throughout out their lives and unfortunately they have now become very cliché. So how does this equate to training and leading a healthy life style? The same people who have used such excuses in other parts of their lives will continue to do so when it comes to their health, however in these instances the only person they are lying to is themselves. So when we hear a person who is obviously overweight, stuffing a few KrispyKreme doughnuts into their mouth while explaining how they are too tired to work out, or they don’t have the time or even that they just got a manicure, remember that old Yiddish Proverb, “if you don’t want to do something, one excuse is as good as another.”

Just because we justify the reasons that we are not as fit or healthy as we would like to be does not make us a bad person. It’s just that if we record all of our excuses and play them back; we would be horrified to see how frequently we justify the reasons for not doing something about it. Our friends and family are probably tired of our constant complaining about it as well. So what do we do? You don’t like the way you look or feel and you know that you are the only one that can change it, but how to start?

Normally, I would begin telling you that the hard part is recognizing that you need to change things up, but I am pretty darn sure that you already know that, you need to take action, not merely think about it. The first step is to remember that there are no excuses, if you want to get healthy than you have to work at it. You got yourself into poor shape so it’s up to you to fix it. The main excuse that I used to make use of was that I’m too tired to workout, well of course I was too tired to train, I was in such lousy shape that just getting out of bed left me winded. Then I’d begin my walking regime and quit because it became too difficult. The journey of a thousand miles begins with the first step.  Do what you can at the beginning, this does not mean don’t push yourself, it merely means push yourself to what you feel is a safe limit, for now. In time the speed and distances will become greater, and so will your overall health. When the excess weight is gone the tired feeling will most likely be gone as well. If not, then consult a doctor (best before beginning any training routine) to ensure that there is not some overriding medical issues causing you discomfort.

weightloss cureOne common misconception is that our journey to achieve health and well being starts with getting out of bed in the morning with a goal aimed to get our bodies in shape. Although this definitely an important part of the process, it does not begin here. The process starts in your head as a psychological battle between taking charge of your life and moving forward, or just being complacent and taking what scraps are tossed at you. In the immortal words of the philosopher Albert Einstein, “nothing happens until something moves.” This is especially true when it come to a healthy lifestyle. You need to not just think about what you want to accomplish, but to then take that thought in your head and create an action plan, then put that plan into motion. Remove the obstacles that you place in front of yourself. Trying, just won’t do as it infers the possibility of failure, this is your life, and you cannot fail!

Look, not everything in life in easy and some people will fail, however if you ever took the time to think about things, it seems to be the same people that fail over and over in most things of any significance, like their health and careers. The good news is this pattern can be broken. It just takes some fortitude and a willingness to understand that you did not fall into this state overnight and that it could take time to reverse the process.

People will tell you not to give up, and that they are pulling for you, but the bottom line is that you have to make the decision to change your life and go for it, removing all speed bumps in the way. This may include people too, as you need to surround yourself with positive thinking people who will not tell you what you want to hear unless you actually deserve it. You need to hold yourself accountable for your life and make those changes that get you to where you want and need to go. It’s tough, at times you’ll want to quit, but the end result is a long lifetime of health and hopefully happiness.

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