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Suggest Treatment For Weight Gain And Dehydration
Question: Hi there,
I was extremely skinny (but physically fit, doing c.30mins cardio most days) and have started working out with a personal trainer, lifting weights because I want to build some muscle. She advised taking a protein shake or two each day to supplement my diet, in order to gain lean muscle. I am keen to do this sensibly, and safely. I had a kidney stone last year but it was, we think, due to dehydration, which I have addressed by sipping water at regular intervals throughout the working day.
I am very keen to build up my core, and am looking to find out how much the daily recommendation for protein intake is that is safe!
I currently weigh 187lb, and have read online that about 2900calories per day is safe for building muscle, given that I am active and in the gym most days. The calculations I did suggested aiming for around 372g Carbs, 186g Protein and 67g Fat.
Could you possibly let me know if you think this is safe for the time being? Online forums suggest that some people go much higher. I don't want to do any damage, but I do want to bulk up.
Many thanks for your help XXXX
I was extremely skinny (but physically fit, doing c.30mins cardio most days) and have started working out with a personal trainer, lifting weights because I want to build some muscle. She advised taking a protein shake or two each day to supplement my diet, in order to gain lean muscle. I am keen to do this sensibly, and safely. I had a kidney stone last year but it was, we think, due to dehydration, which I have addressed by sipping water at regular intervals throughout the working day.
I am very keen to build up my core, and am looking to find out how much the daily recommendation for protein intake is that is safe!
I currently weigh 187lb, and have read online that about 2900calories per day is safe for building muscle, given that I am active and in the gym most days. The calculations I did suggested aiming for around 372g Carbs, 186g Protein and 67g Fat.
Could you possibly let me know if you think this is safe for the time being? Online forums suggest that some people go much higher. I don't want to do any damage, but I do want to bulk up.
Many thanks for your help XXXX
Brief Answer:
186 g of protein is on high side
Detailed Answer:
I think that 185 g protein is on the high side for you. The XXXXXXX Academy of Sports Medicine recommends 84-125 g protein for a typical 70 kg. athlete. You are
84 kg so 84 x 1.7g/kg = 142.8 as the maximum grams recommended by the AACM.
Please remember to increase your hydration. You should consume 1cc of water per kcal consumed. There are 8 oz in 1 cup or 240 cc. So increase your fluid intake with a high protein diet, please. Also the timing for your protein is important as well. Whey and casein are both good sources of protein but used for differing effects. Whey protein isolate would be my recommendation as it is 90% protein. While the experts are out on the timing, many experts recommend 15-25 g post - exercise for rapid repletion. You can have up to 97 g of fat if 30% of calorie limit is goal and you might need to increase some of the good fats. Everything else looks like it will work.
Please ask for clarifications if need be. Thank you so much for allowing me to help you. Oh, and beef is a wonderful source of protein as it contains creatine and carnosine, two nutrients you want in your diet.
Kathy Shattler, MS,RDN
186 g of protein is on high side
Detailed Answer:
I think that 185 g protein is on the high side for you. The XXXXXXX Academy of Sports Medicine recommends 84-125 g protein for a typical 70 kg. athlete. You are
84 kg so 84 x 1.7g/kg = 142.8 as the maximum grams recommended by the AACM.
Please remember to increase your hydration. You should consume 1cc of water per kcal consumed. There are 8 oz in 1 cup or 240 cc. So increase your fluid intake with a high protein diet, please. Also the timing for your protein is important as well. Whey and casein are both good sources of protein but used for differing effects. Whey protein isolate would be my recommendation as it is 90% protein. While the experts are out on the timing, many experts recommend 15-25 g post - exercise for rapid repletion. You can have up to 97 g of fat if 30% of calorie limit is goal and you might need to increase some of the good fats. Everything else looks like it will work.
Please ask for clarifications if need be. Thank you so much for allowing me to help you. Oh, and beef is a wonderful source of protein as it contains creatine and carnosine, two nutrients you want in your diet.
Kathy Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Prasad
Dear XXXXXXX
Many thanks this is fantastically helpful. I will adjust the protein intake to 140g as you suggest. Did the carbs (372g) and fat (up to 97g as you suggest) rough figures sound ok to you for the time being?
When I am happy with the muscle gain, I read that I can stop the high-protein diet and whey shakes and go back to 3 meals a day with lots of good protein included, and keep weight training to keep the muscle. Is this true?
Finally, will bodybuilding and packing the calories be harmful longterm? I hope not!
Many thanks for your help - this is a super website and I shall be using it again!
All best XXXXXXX
Many thanks this is fantastically helpful. I will adjust the protein intake to 140g as you suggest. Did the carbs (372g) and fat (up to 97g as you suggest) rough figures sound ok to you for the time being?
When I am happy with the muscle gain, I read that I can stop the high-protein diet and whey shakes and go back to 3 meals a day with lots of good protein included, and keep weight training to keep the muscle. Is this true?
Finally, will bodybuilding and packing the calories be harmful longterm? I hope not!
Many thanks for your help - this is a super website and I shall be using it again!
All best XXXXXXX
Brief Answer:
Hello, I am glad I could be of assistance.
Detailed Answer:
To answer your first question, here is your nutritional breakdown that I calculated in anticipation that you might ask this:
For 2900 calories you are getting 399g carbohydrate at 4kcal/g = 1596 kcal or 55% of your diet from carbs. 143 g protein x4 kcal/g = 572 kcal or 20% protein
97g fat (no trans fat, use avocados,olives,olive oil) x9 kcal/g = 870 kcal or 30% of your diet from fat. This is an excellent distribution pattern.
Yes, this is true. However, keep in mind that as we age our % body fat rises and you may need some adjustments in your routine to maintain.
You can keep eating to meet your needs. You do not want to become overweight which is a Bmi of over 25, so watch your overall weight. It is true that as you put on muscle it weighs more on the scale than does fat, so it would be beneficial to track your % body fat. Body builders typically run 5-8% body fat. That is an important piece of the weight equation. Many body builders have a high bmi, but that is due to the increased muscle mass.
I hope I have addressed all your concerns. Thank you for visiting me. Kathy Shattler, MS,RDN
PS: If you liked my answer and wish that I reply to your diet related questions in future, you can ask me directly using this link
http://doctor.healthcaremagic.com/doctors/kathy-shattler/69754
Hello, I am glad I could be of assistance.
Detailed Answer:
To answer your first question, here is your nutritional breakdown that I calculated in anticipation that you might ask this:
For 2900 calories you are getting 399g carbohydrate at 4kcal/g = 1596 kcal or 55% of your diet from carbs. 143 g protein x4 kcal/g = 572 kcal or 20% protein
97g fat (no trans fat, use avocados,olives,olive oil) x9 kcal/g = 870 kcal or 30% of your diet from fat. This is an excellent distribution pattern.
Yes, this is true. However, keep in mind that as we age our % body fat rises and you may need some adjustments in your routine to maintain.
You can keep eating to meet your needs. You do not want to become overweight which is a Bmi of over 25, so watch your overall weight. It is true that as you put on muscle it weighs more on the scale than does fat, so it would be beneficial to track your % body fat. Body builders typically run 5-8% body fat. That is an important piece of the weight equation. Many body builders have a high bmi, but that is due to the increased muscle mass.
I hope I have addressed all your concerns. Thank you for visiting me. Kathy Shattler, MS,RDN
PS: If you liked my answer and wish that I reply to your diet related questions in future, you can ask me directly using this link
http://doctor.healthcaremagic.com/doctors/kathy-shattler/69754
Above answer was peer-reviewed by :
Dr. Prasad
Thanks Kathy! Really helpful.
Will building my muscle have negative health effects? I assume everything in moderation...
Thanks so much XXXXXXX
Will building my muscle have negative health effects? I assume everything in moderation...
Thanks so much XXXXXXX
Brief Answer:
I can only say that it should not be a problem based on the info provided
Detailed Answer:
However, if you have a medical condition I do not know about, such as stones, then I would have to qualify my answer and emphasize that it is critical to consume at least 3 L of fluid a day. I noted that you had asked a prior question about stones? See, with all the protein you need to increase fluid anyway, so I hope my answer, given in good faith, meets your needs. Thank you XXXXXXX It has been a pleasure working with you. Kathy Shattler,MS,RDN
I can only say that it should not be a problem based on the info provided
Detailed Answer:
However, if you have a medical condition I do not know about, such as stones, then I would have to qualify my answer and emphasize that it is critical to consume at least 3 L of fluid a day. I noted that you had asked a prior question about stones? See, with all the protein you need to increase fluid anyway, so I hope my answer, given in good faith, meets your needs. Thank you XXXXXXX It has been a pleasure working with you. Kathy Shattler,MS,RDN
Above answer was peer-reviewed by :
Dr. Prasad
Hi again XXXXXXX hope you are well. Im already seeing nice muscle increases which is great - however the increased diet is proving hard to achieve daily! I am going on holiday to Tenerife on Saturday for 5 days, and wondered whether I can go back to my normal diet of 3 meals a day (protein at each meal) plus snacks? Will this lose the muscle gains if I am not working out as much for 5 days? also, in a month I think I will be happy with my size and do you think it is OK just to switch back to a normal diet, or will that shock my body? There is so much conflicting information on the internet! many thanks for your helpful insights. XXXX
Brief Answer:
I am so happy to hear from you XXXXXXX
Detailed Answer:
First, I made a calculation error and let me correct that now:
2900 Distribution Pattern
399 g carb = 55%
145 g protein=20%
**error on fat grams should be 80.5 gm or 25%
There, now you don't have to worry about so much fat. You should be at 25% with the training you are doing as far as your fat intake goes. Now 2900 is a hefty kcal amount that I assumed you were on to bulk up.
To answer your first question on not working out for 5 days. The amount you lose will not be significant in that amount of time and I would not be concerned.
Lower your kcals proportionately to the decrease in your needs from not exercising or you may pile on a couple of pounds of fat.
I suggest decreasing your kcals to 2500 while on vacation and remember that alcohol is metabolized much like fat (but still have fun!).
2500 kcal = 70 g fat (25%)
125 g pro (20%)
344 g cho (55)
This lowering of the kcals should help with fat gain while not exercising.
You do not have to eat six small meals per day on vacation. It depends on how strict of an athlete you are or if you can live a little for 5 days without gaining wt. One reason football players gain so much wt. after they quit the sport is that they do not change or adapt their eating to new circumstances.
XXXXXXX one of most frequent complaints I hear from clients and colleagues alike is that there is too much conflicting information. Part of it is because we don't have evidence for therapies that DO work and the evidence we gather changes every 1-5 years debunking the previous evidence. Then there are too many people with or without mail order degrees giving out half-baked information.
When you are happy with your size you can lower your kcals to approximate what I calculated for your vacation unless you gain wt. on that as age creeps in. And, if you dont use it you will lose it. You really need to consider a maintenance exercise program to preserve the muscle mass you have gained and to fight against the age associated increase in body fat and to stay healthy!
I hope I have helped XXXXXXX I have some pinterest education boards you may be interested in at https://www.pinterest.com/kathyshattler1/ There are some educational and motivational tidbits there.
Have a great vacation! Kathy Shattler, MS,RDN with over 26 years of practice today!
I am so happy to hear from you XXXXXXX
Detailed Answer:
First, I made a calculation error and let me correct that now:
2900 Distribution Pattern
399 g carb = 55%
145 g protein=20%
**error on fat grams should be 80.5 gm or 25%
There, now you don't have to worry about so much fat. You should be at 25% with the training you are doing as far as your fat intake goes. Now 2900 is a hefty kcal amount that I assumed you were on to bulk up.
To answer your first question on not working out for 5 days. The amount you lose will not be significant in that amount of time and I would not be concerned.
Lower your kcals proportionately to the decrease in your needs from not exercising or you may pile on a couple of pounds of fat.
I suggest decreasing your kcals to 2500 while on vacation and remember that alcohol is metabolized much like fat (but still have fun!).
2500 kcal = 70 g fat (25%)
125 g pro (20%)
344 g cho (55)
This lowering of the kcals should help with fat gain while not exercising.
You do not have to eat six small meals per day on vacation. It depends on how strict of an athlete you are or if you can live a little for 5 days without gaining wt. One reason football players gain so much wt. after they quit the sport is that they do not change or adapt their eating to new circumstances.
XXXXXXX one of most frequent complaints I hear from clients and colleagues alike is that there is too much conflicting information. Part of it is because we don't have evidence for therapies that DO work and the evidence we gather changes every 1-5 years debunking the previous evidence. Then there are too many people with or without mail order degrees giving out half-baked information.
When you are happy with your size you can lower your kcals to approximate what I calculated for your vacation unless you gain wt. on that as age creeps in. And, if you dont use it you will lose it. You really need to consider a maintenance exercise program to preserve the muscle mass you have gained and to fight against the age associated increase in body fat and to stay healthy!
I hope I have helped XXXXXXX I have some pinterest education boards you may be interested in at https://www.pinterest.com/kathyshattler1/ There are some educational and motivational tidbits there.
Have a great vacation! Kathy Shattler, MS,RDN with over 26 years of practice today!
Above answer was peer-reviewed by :
Dr. Prasad
thanks XXXXXXX you are amazing!! I assume taking the big calorie intake for a month or so won't be damaging? I am enjoying bulking up but will reduce to the holiday calorie amount as you suggest in a few weeks. Will follow your holiday advice too.sorry to bother you again - you will laugh, but my gym had dodgy weighing scales, so it turns out my weight is in fact 72kg!
Will the calorie distribution patterns for weight training, and holiday/normal life still work the same, or shall I reduce these?
Many thanks indeed
XXXX
many thanks! XXXX
Will the calorie distribution patterns for weight training, and holiday/normal life still work the same, or shall I reduce these?
Many thanks indeed
XXXX
many thanks! XXXX
Brief Answer:
Yes, it effects distribution
Detailed Answer:
Calulations to maintain 72 kg is 2,160 and to gain 1 kg/week =3,160 kcals
Distribution pattern for 2160 = 1.7 g pro x 72 =122.4 g protein=23% protein (on the high side); carbohydrate=281g =52% and fat =60 g fat = 25% kcal. Use this for vacation and maintenance.
Bulking/weight gain of 1 kg/week = 3160 kcals per day (close to where you were really) So, do you want to go back to the 2900 kcal distribution for your bulking? It seems to be working for you.
I am confused as to the differences in the weights you gave me. That is quite a bit of weight to be off on. Please chart your weight and, if you can, your % body fat and that will give you a better idea of how your program is working for you.
It sounds like you may need to keep a food diary and actually see a Dietitian.
Kathy Shattler, MS,RDN
Yes, it effects distribution
Detailed Answer:
Calulations to maintain 72 kg is 2,160 and to gain 1 kg/week =3,160 kcals
Distribution pattern for 2160 = 1.7 g pro x 72 =122.4 g protein=23% protein (on the high side); carbohydrate=281g =52% and fat =60 g fat = 25% kcal. Use this for vacation and maintenance.
Bulking/weight gain of 1 kg/week = 3160 kcals per day (close to where you were really) So, do you want to go back to the 2900 kcal distribution for your bulking? It seems to be working for you.
I am confused as to the differences in the weights you gave me. That is quite a bit of weight to be off on. Please chart your weight and, if you can, your % body fat and that will give you a better idea of how your program is working for you.
It sounds like you may need to keep a food diary and actually see a Dietitian.
Kathy Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Raju A.T
Answered by
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