Weight-Loss Weightlifting - Am I getting enough protein?

[Slim Col]

I've recently hit my target and lost all the weight.

Unfortunately I'm now too skinny so I've started lifting weights to increase my muscle-bulk. I've been at it a few weeks now and haven't seen much of an increase in my bulk or strength. This is despite lifting weights every other day. Overall I'm doing 6 different exercises - mostly upper body - and 3x15 reps for each exercise. For each exercise I'm lifting as much weight as possible.

I'm concerned that I might not be getting enough protein. Being a vegetarian doesn't exactly help matters. I estimate that my total protein intake is around 20-40 grams per day. Could this be the reason I'm not seeing results?

Thanks for any help and advice.

Edit: For that matter, can someone please explain the link between muscles and protein. Thanks!

 

[maleficent]

Steve will be the best person to answer this... cuz I'm pretty dumb

but - in order to gain muscle -you can't be in calorie deficit - if you're still losing weight -it's going tob e tough to gain muscle.

20 -40 grams of protein is quite low... there are non meat sources of protein you can go with - soy, tofu, beans beans beans, and while i personally find them sawdust tasting - protein shakes...

 

[Steve]

Not enough calories, most likely.

Definitely not enough protein not just for hypertrophy... but health.

No leg training.

These are the immediate problems.

 

[JDhd]

As far as nutrition goes, quinoa (KEEN-wah) is an excellent non-animal source of protein. You may be able to find it in a bulk food store near you, if not at your regular grocery store. 1 part quinoa to 2 parts water (ex: 1/2 cup quinoa + 1 cup of water) will yield the water amount in cooked quinoa. Add the stuff to a pot, bring to a boil, turn the heat down low, cover and simmer for 15 mins. Done. It's great on it's own or anywhere you'd use rice. It makes awesome salads, kinda like tabouleh. I made a salad with quinoa, black beans, tomatoes, green onions, lime juice and a bit of cumin. DELICIOUS.

 

[austin_88]

I've recently hit my target and lost all the weight.

Unfortunately I'm now too skinny so I've started lifting weights to increase my muscle-bulk. I've been at it a few weeks now and haven't seen much of an increase in my bulk or strength. This is despite lifting weights every other day. Overall I'm doing 6 different exercises - mostly upper body - and 3x15 reps for each exercise. For each exercise I'm lifting as much weight as possible.

I'm concerned that I might not be getting enough protein. Being a vegetarian doesn't exactly help matters. I estimate that my total protein intake is around 20-40 grams per day. Could this be the reason I'm not seeing results?

Thanks for any help and advice.

Edit: For that matter, can someone please explain the link between muscles and protein. Thanks!

You need at least 1g of protein for each kg of body weight, so you need A LOT more than what you are getting at the moment.

With that low levels of protein you are at risk of losing muscle, and there is no way you could be building muscle at that amount.

Have you ever tried using protein powder or bars to get your protein intake up?

 

[Slim Col]

No leg training.

I do 40 minutes on the exercise bike every other day. Thus my leg muscles are getting a workout. Besides which my legs are big enough. My upper body is the problem area.

As far as nutrition goes, quinoa (KEEN-wah) is an excellent non-animal source of protein.

I've heard of it before but never tried it. I'll look out for that next time I'm in a hippy shop!

Have you ever tried using protein powder or bars to get your protein intake up?

I actually went out an bought 2Kg of hemp seeds which are an excellent source of protein. Other than that I've been eating more beans, porridge, cheese and tuna (useless veggie I know). I haven't calculated the daily protein intake but it's got to be high!

Sorry for the long time it took me to reply!

 

[Steve]

I do 40 minutes on the exercise bike every other day. Thus my leg muscles are getting a workout. Besides which my legs are big enough. My upper body is the problem area.

Aerobic training does not replace resistance training for the lower body.

 

[Timothyfields]

Hello,

You're protein intake seems far too low. I have a similar situation as I live in a half vegetarian family and it has taken a lot of effort to get my protein intake up. My rule of thumb is 1g protein/pound of bodyweight but this it really does vary to who you talk to. In general its accepted that anywhere between 1 to 2 grams/pound for when you're going for muscle growth. If you find it too hard to get your protein from your food, though this would be ideal, then I strongly recommend to go and get yourself some protein powder.

As for your workout, though you haven't given much information, I would suggest adding in some lower body and core exercises. Firstly you must be squatting. You will see great results and it is the core exercise in nearly all workout plans. Start watching and reading about squatting technique to make sure you have it down.

From what you wrote it would seem that you're not following any specific work out plan. I say this because most people on a strict plan could quote exactly what exercises they do as well as their last week of results. The plan I would suggest to take on is the starting strength barbell workout.

This plan helped me greatly when I started out and I'm sure any serious weight lifter would agree that it's one of the best places to start. One tip from me would be to, if you can afford it, is to get a trainer for 1-2 session to critique your technique. This will save you a lot of time and possibly pain.

If you have any questions feel free to message me,
Timothy

 

[Steve]

Can't argue really with anyone pitching Rippetoe.

Though I hate BB.com's forum and the protein recommendation seems a bit high.

 

[Timothyfields]

Can't argue really with anyone pitching Rippetoe.

Though I hate BB.com's forum and the protein recommendation seems a bit high.

Yeah it's tough to estimate protein. Personally, on a lean bulking cycle, I eat about 1.7g/pound on workout days and ~1g/pound non workout days. But it's always different per person : )

I've had 2 friends and myself who I put on Rippetoe. One, coupled with a massive diet fix, has cut down from 128kg to 96kg.

Timothy.

 

[Steve]

I keep my protein recommendations associated with LBM opposed to total body weight, is all.

For some this won't make much of a difference at all.

However, I work with predominantly overweight people and that's what comprises a majority of the membership here and the more fat you're carrying, the more pronounced the differences between protein consumption based on LBM or TBW become.

The basic lifts are all that is needed, especially when cutting down for most. When you're carrying a lot of extra fat, I think this approach needed to be modified primarily by adding more metabolic work and not so much heavy work, but that's a different story.

 

[Timothyfields]

I keep my protein recommendations associated with LBM opposed to total body weight, is all.

For some this won't make much of a difference at all.

However, I work with predominantly overweight people and that's what comprises a majority of the membership here and the more fat you're carrying, the more pronounced the differences between protein consumption based on LBM or TBW become.

The basic lifts are all that is needed, especially when cutting down for most. When you're carrying a lot of extra fat, I think this approach needed to be modified primarily by adding more metabolic work and not so much heavy work, but that's a different story.

I also agree with the extra metabolic work and very good point about the LBM with this forum, I'll keep that in mind in the future.

Timothy.

 

[Slim Col]

The plan I would suggest to take on is the starting strength barbell workout.

Thank you! I'm just about to do my workout so I'll give it a try.

As for your protein recommendations... Sheesh. I'm getting 60g per day and that's after making an extra effort to eat more protein in the form of dairy, pulses etc. 60g meets the RDA but I guess it's not enough for building muscle.

Aerobic training does not replace resistance training for the lower body.

I know but I'm not interested in building my lower body at this time. My thighs and butt are disproportionately flabby compared to my upper body. The last thing I want to do is add more mass in the form of muscle.