Vacation Ruins My Diet! Back to Work

Man sitting outside rubbing his face with his hands.

A Failure and a Disappointment

So like everyone, I failed myself after I went on a vacation.  I just never got back on track, but I am restarting today.  My weight is up, and I feel bad about it. But I know I can do it and I have some new data to work with. I was listening to a podcast and a scientist (Dr. Don Layman Ph.D) that has been studying protein for 30 years. He repeated the idea that most of us are not getting enough protein in our diets.

Woman doing crunches.

So How Much Is Enough

He said that the Minimum Dietary Requirements are really minimum.  Meaning that to gain muscle or strength you may need much more than the minimum.  Also while dieting one needs extra protein to maintain muscle and lean tissue like bone and tendons. Most people fall far short of this nutrient.

Typically, the Standard American Diet provides far less than his recommendation of 1.6 grams per kilo of body weight. To convert this to pounds, it is roughly .75 grams per pound of body weight. And that might not be enough if you are dieting and doing High-Intensity Exercise like our ARX machines.   

Even Higher Numbers Than I Thought

A different scientist indicated that as much as a gram per body weight if you are doing high-intensity exercise. He also stated that the protein we consume much be that high because our body needs it.  If one wants to build muscle and or strength unless there is a surplus of protein in your diet. For me, this would be about 220 grams which is far more than the typical 50-90 grams most of us consume.  

This makes me wonder if that is why I am not gaining muscle while I lose fat.  I seem to lose the fat and maintain muscle, but I would like to gain some.

So I am going to give it a try. I will have to supplement by using protein powders. I just cannot eat that much meat, and I want to keep my calories around 2200 a day.