Question:
Portion sizes(oatmeal/rice) & Protein based on lean mass or total body weight?
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks Ok, well I will tell you what I do for instance regarding the food.
1/2 cup of oatmeal is still have a cup of oatmeal to me, I just count it in my macros.
When it comes to brown rice, well I understand that one cup uncooked can be about 2 cups or more cooked. I just measure it cooked and divide it in 1/2 cup portions (cooked)
As to the whole protein thing. I believe they say 1lb per body weight as a base for people to have a base line as to how to get an idea as to how many calories you should start our with going by your weight. Like .5 x bw to equal fat grams the same for protein and the rest in carbs.
I will let someone else explain this more in depth as I honestly don't have a concrete answer for you
I also have read many articles here that calculate your protein requirements, and they are all based on total body weight and/or gaining mass. I have found one particular article that bases your protein on your weight&activity levels:
Protein Requirements in Grams per Pound of Body Weight per Day
Sedentary Adult (RDA) 0.40
Adult Recreational Exerciser 0.75
Adult Competitive Athlete 0.90
Adult Building Muscle Mass 0.90
Dieting Athlete 1.00
Growing Teenage Athlete 1.00
* Table adapted from Clark, nancy. The power of protein. The physician and sportsmedicine. 24 (4), 1996.
Let's continue with our sample athlete from the Determining Daily Caloric Needs section. Let's say our 200-pound male is an adult competitive athlete. He will need .90 grams of protein per pound of body weight per day. Then, from the table above we know there are 4 calories per gram of protein, so we multiply the grams of protein per day by 4 to get calories from protein.
Example:
.90 x 200 = 180 grams of protein per day
180 grams x 4 calories per gram = 720 calories from protein I, however, only take in about 100 grams due to what my diet consists of (fruits/veggies). Which is half of what the recommendations are above, but I feel that this is a pretty good amount for me. I feel that adding any more protein would give me more calories which would not be good since I'm cutting.
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks The oats and rice have the same nutritional value after cooking, they just swell when you add water. You should eat the whole thing if that's what you've put into your macros, otherwise you're only eating 1/2 or 1/3 of a serving. I eat the same week to week, because it takes a looooooooong time to gain enough LBM to need to increase your calories. Plus my activity level stays pretty constant. I've zig zagged calories before, it didn't make a whole lot of difference.
Your serving size should depend on your individual goals.
How many daily calories are you aiming for and are you eating 6 times a day?
I eat around 1600 cals most days, 6 equal-ish sized meals, and I eat about 40% protein, 40% carb and 20% fat.
For me, that means a carb portion will usually contain around 20grams of carbs, give or take a bit.
So that would be 1/3 cup dry oats, potato/sweet potato that weighs around 150grams (fist sized), medium sized apple, etc.
Just keep your eye on the nutritional info of whatever you are eating, if 1 "serving" as listed is slightly too big, just reduce it slightly. I find the single serving sizes on most grain products is usually slightly bigger than I want it to be. If you are eating for weight maintenance then the serving size is probably pretty bang on!
Thank you Beby24, Brukaoru, Gfundaro, and Lauroo for these answers. Everyone is always so helpful on the boards. :)
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks
Answer:
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks Ok, well I will tell you what I do for instance regarding the food.
1/2 cup of oatmeal is still have a cup of oatmeal to me, I just count it in my macros.
When it comes to brown rice, well I understand that one cup uncooked can be about 2 cups or more cooked. I just measure it cooked and divide it in 1/2 cup portions (cooked)
As to the whole protein thing. I believe they say 1lb per body weight as a base for people to have a base line as to how to get an idea as to how many calories you should start our with going by your weight. Like .5 x bw to equal fat grams the same for protein and the rest in carbs.
I will let someone else explain this more in depth as I honestly don't have a concrete answer for you
Answer:
I also have read many articles here that calculate your protein requirements, and they are all based on total body weight and/or gaining mass. I have found one particular article that bases your protein on your weight&activity levels:
Protein Requirements in Grams per Pound of Body Weight per Day
Sedentary Adult (RDA) 0.40
Adult Recreational Exerciser 0.75
Adult Competitive Athlete 0.90
Adult Building Muscle Mass 0.90
Dieting Athlete 1.00
Growing Teenage Athlete 1.00
* Table adapted from Clark, nancy. The power of protein. The physician and sportsmedicine. 24 (4), 1996.
Let's continue with our sample athlete from the Determining Daily Caloric Needs section. Let's say our 200-pound male is an adult competitive athlete. He will need .90 grams of protein per pound of body weight per day. Then, from the table above we know there are 4 calories per gram of protein, so we multiply the grams of protein per day by 4 to get calories from protein.
Example:
.90 x 200 = 180 grams of protein per day
180 grams x 4 calories per gram = 720 calories from protein I, however, only take in about 100 grams due to what my diet consists of (fruits/veggies). Which is half of what the recommendations are above, but I feel that this is a pretty good amount for me. I feel that adding any more protein would give me more calories which would not be good since I'm cutting.
Answer:
I learned the serving size on food labels are not always best. For instance, 1/2 cup of "dry" oatmeal was supposedly one serving, but once cooked, it was enough for 2-3 servings. I had plenty of rice and oatmeal left over yesterday. I plan to aim for 3/4 cup of both.
How much do all of you eat per meal? Or do your portions change every few weeks with your activity level and lean mass?
Also, in regards to protein requirements, do you determine the amount needed, based on TOTAL BODY WEIGHT or based on LEAN MUSCLE MASS? I've read quite a few messages which say it's determined by "body weight", but I can't understand why I'd increase protein to feed excess fat, since my goal is to burn that, and fat does not require protein. Can someone explain this for me? Thanks The oats and rice have the same nutritional value after cooking, they just swell when you add water. You should eat the whole thing if that's what you've put into your macros, otherwise you're only eating 1/2 or 1/3 of a serving. I eat the same week to week, because it takes a looooooooong time to gain enough LBM to need to increase your calories. Plus my activity level stays pretty constant. I've zig zagged calories before, it didn't make a whole lot of difference.
Answer:
Your serving size should depend on your individual goals.
How many daily calories are you aiming for and are you eating 6 times a day?
I eat around 1600 cals most days, 6 equal-ish sized meals, and I eat about 40% protein, 40% carb and 20% fat.
For me, that means a carb portion will usually contain around 20grams of carbs, give or take a bit.
So that would be 1/3 cup dry oats, potato/sweet potato that weighs around 150grams (fist sized), medium sized apple, etc.
Just keep your eye on the nutritional info of whatever you are eating, if 1 "serving" as listed is slightly too big, just reduce it slightly. I find the single serving sizes on most grain products is usually slightly bigger than I want it to be. If you are eating for weight maintenance then the serving size is probably pretty bang on!
Answer:
Thank you Beby24, Brukaoru, Gfundaro, and Lauroo for these answers. Everyone is always so helpful on the boards. :)