how much protein

[nikki11119]

I am 5'5'" and used to weigh 120. Now I am 146. I really need to lose the weight fast because 3 months ago before I gained the weight I was choosen to be the covergirl for a magazine. Any diet plans you suggest. Workout routines? Also, how many grams of protein should I be taking in every day?

 

[PBR]

Protein...at least your body weight in grams...especially if you need to return to 120lbs. lots of water with it....Iam sure one of the girls on here can give you more specific diet/training advice...when do you have to be photo ready????? They will need a little more info...activity frequency, diet now....Personally if time is of importance-I like going into ketosis-protien only-diet...thats for me....not recommending it for you...you could get some feed back on it from the girls who model, act or compete....I'll keep on eye on you if you like....do a search, theres a ton of info on here...just did a commercial, shoot-for Perfect 10 mag, this last weekend-so I know what you are up against....

 

[geoffgarst]

If you do not need to build a lot of muscle, then start doing some cardio such as 20-30 mins in the am and 20-30 in the late afternoon/pm. Increase your meals to 6-7 meals per day so you can speed up your metabolism. Here is a baseline:

Your bodyweight is 66 kilograms (146 lbs).

Step 1 - BMR Based On Weight

For Women: 0.9 x 66 Kg x 24 = 1430

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1359 calories per day. This is equal to 57 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2446.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 146 Grams Per Day.
Protein Calories: 584 Protein Calories Per Day.

Fat Grams: 41 Grams Per Day.
Fat Calories: 367 Protein Calories Per Day.

Carbohydrate Grams: 374 Grams Per Day.
Carbohydrate Calories: 1495 Carb Calories Per Day.
***********

Here is the baseline for 120 lbs:

Your bodyweight is 54 kilograms.

Step 1 - BMR Based On Weight

For Women: 0.9 x 54 Kg x 24 = 1176

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1117 calories per day. This is equal to 47 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.80. This means that your approximate total calories burned each day is 2011.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 120 Grams Per Day.
Protein Calories: 480 Protein Calories Per Day.

Fat Grams: 34 Grams Per Day.
Fat Calories: 302 Protein Calories Per Day.

Carbohydrate Grams: 307 Grams Per Day.
Carbohydrate Calories: 1229 Carb Calories Per Day.

Personally, I would do more of a 40/50/10 split in Carbs/protein/fat. The fats should come from salmon, nuts, any good fat. Eat lots of green vegi's. I do believe cardio would be essential, unless you were trying to build muscle. The CKD diet might shock your system and you might quite a bit on it, especially when cardio exercising. You can email me if you have more questions, I would be glad to help.

Geoff Garst
Board Certified Vascular Specialist
Cardiac Perfusionist
Certified Sports Nutritionist
[email protected]

 

[PBR]

AWESOME POST GEOFF.....

 

[geoffgarst]

Thanks PBR! Maybe one of these nice females would leave me some karma!

 

[Fyre]

Agreed, excellent post Geoff!