How to Maintain at Your Ultimate Goal Weight Part 1 of 3 |
Posted: September 30, 2016 |
The purpose of this blog post is to describe what I intend to do after I’ve reached my Ultimate Goal Weight (UGW) and am maintaining at that weight. When a person has lost most of the fat that they want to lose, they might not have that toned, or ripped, body that some view as an ideal body figure. Instead, that person might look skinnier but still have areas of fat here and there. Therefore, in my opinion, having a greater amount of muscle, to stretch the skin into possibly-nicer-looking shapes, when a person is at or close to their UGW, might help that person improve their body image after that person has lost a significant amount of weight. Therefore, it’s possible for me, at least, to do three main things in this type of situation. First, I can just accept it and look flabby. Second, I could eat more protein and calories overall, but lose some fat and gain more muscle, so I might look better, and I’d have some overall weight gain, even though I’d look better. And third, I could eat more protein but not necessarily increase my caloric intake significantly, and thus I’d have a lower amount of body fat, but I’d still have enough muscle to look toned. The second and third options are the focus of this blog entry. With these options, to build muscle, I’d need to eat protein. Well, a person in this situation might say, “Sure, I already eat protein. What do I gotta do – drink raw eggs like Rocky Balboa in the movies?” Well, eggs do have a lot of protein, but one should always cook their eggs. Returning to the topic of building muscle, to do so, according to the article “A Review of Issues of Dietary Protein Intake in Humans”, to gain muscle, the average person would need to consume 0.6 g to 1.1 g of protein per pound of body weight. Therefore, for a 120 pound person, that is a daily intake of 72 g to 132 g of protein, which is 288 calories to 528 calories of protein per day. Additionally, this person would need to undertake strength resistance training, but let’s cover those workouts later on in this chapter and continue to discuss the caloric intake of protein for now. Therefore, anyone should be able to do the math needed to calculate how many grams of protein they’d need per day, and the easiest calculation is 1 gram of protein per pound of weight, so if someone weighed 110 pounds, that person could eat approximately 110 grams of protein per day, keeping in mind that if that person had kidney problems or other issues, a significant increase in their protein intake could cause problems, so it’s best for everyone to consult with their doctor before changing their diet or exercise regimen. Nothing in this chapter or this book should be interpreted as medical or any other type of advice. But going with the example of the 110-pound person eating 110 grams of protein – that equals 440 calories of protein. In consultation with a doctor and/or nutritionist, that person could use protein supplements, eat egg whites, etc., to try to consume approximately the amount of protein that might be best for her or him. For more information on this topic, please review my other blog entries and visit http://chatzy.com/proana for pro ana chat.
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