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Hey body builders!
I am new to the forum, not to atkins diet. I read the book long time ago, and decided to start this week. Let me give myou my stats first.
My name is alicia, I am 27 years, and 5'3inch (160cm). Mexican.
I weigh around 130Lbs, and BF below 20% (between 16% and 20%). I want to start in induction phase to enter ketosis quickly, but I can be kind'a obssesive with foods and counting calories, more so carbs. So I want to do just the strict 2 week induction phase.
My goal is to maintain muscle (between 103 -108 LBM) and tone up my legs by loosing the stored fat in my thigs. So not a lot of weight to loose, but the remainder is the thoughest.
Basically the question is:
In the spanish forum for atkins (dietaatkis.com) some of the "veterans" there say one should not eat more than .8grs of protein PER KILO you weigh. That leaves me roughly with 70grs of protein A DAY. I think there ha to be a mistake.
I've done BFL and BFFM programs for long. I hard work with weights 3-4 times a week (1 hour) and cardio at least 4 times a week for at least 40mins. I also don't believe carbs are that necesary to restore muscle, (although some of them are!), but I think it is very important to keep protein intake, at least 1grof protein PER 1 LB OF LBM.
What are your views on this? (i am concerned because in the other forum they say that excess protein is metabolized as carbs and thus fat).
What are the minimum and maximum protein intake requirements for persons that weight lift and cardio?
Also, How do you determine your calorie needs? do you take into account your BF to determine TDEE?
According to my stats, my calorie intake would be as follows:
BMR: (LBM * 21.6 +370) = 1389
I'd have to factor an activity number to those calories to know my Total Daily Enegry Expenditure, which would go to 1800cals a day (using moderate activity factor). But then, I should eat at LEAST 1400cals a day.
Do you recomend to calculate my protein requirements based on grs of protein per LBM or calculate 30% of 1400?
I am new to the forum, not to atkins diet. I read the book long time ago, and decided to start this week. Let me give myou my stats first.
My name is alicia, I am 27 years, and 5'3inch (160cm). Mexican.
I weigh around 130Lbs, and BF below 20% (between 16% and 20%). I want to start in induction phase to enter ketosis quickly, but I can be kind'a obssesive with foods and counting calories, more so carbs. So I want to do just the strict 2 week induction phase.
My goal is to maintain muscle (between 103 -108 LBM) and tone up my legs by loosing the stored fat in my thigs. So not a lot of weight to loose, but the remainder is the thoughest.
Basically the question is:
In the spanish forum for atkins (dietaatkis.com) some of the "veterans" there say one should not eat more than .8grs of protein PER KILO you weigh. That leaves me roughly with 70grs of protein A DAY. I think there ha to be a mistake.
I've done BFL and BFFM programs for long. I hard work with weights 3-4 times a week (1 hour) and cardio at least 4 times a week for at least 40mins. I also don't believe carbs are that necesary to restore muscle, (although some of them are!), but I think it is very important to keep protein intake, at least 1grof protein PER 1 LB OF LBM.
What are your views on this? (i am concerned because in the other forum they say that excess protein is metabolized as carbs and thus fat).
What are the minimum and maximum protein intake requirements for persons that weight lift and cardio?
Also, How do you determine your calorie needs? do you take into account your BF to determine TDEE?
According to my stats, my calorie intake would be as follows:
BMR: (LBM * 21.6 +370) = 1389
I'd have to factor an activity number to those calories to know my Total Daily Enegry Expenditure, which would go to 1800cals a day (using moderate activity factor). But then, I should eat at LEAST 1400cals a day.
Do you recomend to calculate my protein requirements based on grs of protein per LBM or calculate 30% of 1400?