YAQAP - Yet another question about protein.

snallygaster's Avatar


09 Jul, 2015 02:12 PM

Hi. I've been following the Rosedale Health Plan for a few years. When I was 48, in an effort to control my diabetes, I cut my carbohydrate intake to 20-30 grams a day. I never tracked fats or protein, but ate until I was satisfied. After finding the Rosedale Health Plan I made a few tweaks to my diet to get it more in line with the RHP. I was successful under this plan, achieving normal blood glucose levels. A pleasant side effect of controlling my sugars is that in less than 2 years I lost 200 pounds. Unfortunately, the weight loss stalled. I decided to just maintain that weight, but I didn't step on a scale or monitor my food intake, with the exception of carbohydrates for a year and a half. Although my clothes still fit the same and there was no visible indication of weight gain, I had a nasty surprise on my last doctor's visit. I had gained 20 pounds. Now I'm determined to get back on track.

My question is, how much protein should I be getting? A rough calculation of my lean mass would be 176 pounds. According to your chart I take it that I should be getting only 71-72 grams daily. I did some tracking of how I normally eat and I usually get between 70-80 a day. The trouble is, I'm now 54 and feel physically weaker than I did at 48. I no longer have the muscle or endurance I had then so I plan on adding some resistance exercise. I dusted off the kettlebells Monday and was only able to tolerate about 60 swings and 40 squats. I've been extremely sore since then. It's embarrassing. Would 71-72 grams be enough for me or should I increase it? Others have recommended at least 140-150 grams a day. What would be a good starting point in getting some of my muscle back?

Thanks in advance for any advice or insight you can offer.

  1. Support Staff 1 Posted by Ken on 09 Jul, 2015 09:52 PM

    Ken's Avatar

    For your height of 6' 3" -- 70g to 80g is reasonable, you could add 10% more protein - Do you consider yourself: slender framed, medium framed, or large body framed.

    • How much fat do you consume a day?

    You mention: now 54 and feel physically weaker than I did at 48. I no longer have the muscle or endurance I had then

    I suppose it is somewhat different for each of us: But, I also don't have the endurance I did in my 40s, however, at 65 I do quite well.

    Ken/   Rosedale Support Team

  2. 2 Posted by snallygaster on 10 Jul, 2015 07:54 PM

    snallygaster's Avatar

    For the past week I've been doing about 155 grams of fat, 100-110 grams of protein and 30 or less of net carbs. Happy to say I lost 3 pounds from last Friday. As for my frame, I would say medium. When I was younger I felt best at around 185 pounds. I doubt I could get to that goal unless I have some excess skin removed. Taking that into consideration I would think my goal to be around 198-200 or so.

  3. Support Staff 3 Posted by Ken on 10 Jul, 2015 08:05 PM

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    Many don't realize that Dr. Ron's Diet is adjustable - great to see that you are are finding your niche.

    • Best of health is wished for you..

    • Stay in touch - would love to hear of your continued progress

    Ken/   Rosedale Support Team

  4. 4 Posted by Julie May on 14 Jul, 2015 09:19 PM

    Julie May's Avatar

    weigh 187, 5 ft 6. how much protein do I need a day?

  5. Support Staff 5 Posted by Ken on 14 Jul, 2015 09:26 PM

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    What would you like to weigh Julie?

    Ken/   Rosedale Support Team

  6. 6 Posted by Widmer, Julie on 14 Jul, 2015 09:28 PM

    Widmer, Julie's Avatar

    135 ish

  7. Support Staff 7 Posted by Ken on 14 Jul, 2015 09:36 PM

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    Julie that would be around 54g daily, spread out thru the day, not more than 20g per meal.

    During a pregnancy, around 60g to 65g.

    Ken/   Rosedale Support Team

  8. 8 Posted by Widmer, Julie on 14 Jul, 2015 09:38 PM

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    Ty appreciate it.

  9. Support Staff 9 Posted by Ken on 14 Jul, 2015 09:44 PM

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    Julie, it doesn't have to be exact, say couple grams - plus or minus.

    Ken/   Rosedale Support Team

  10. 10 Posted by Widmer, Julie on 14 Jul, 2015 09:45 PM

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    Great. ty

  11. Support Staff 11 Posted by Ken on 14 Jul, 2015 10:33 PM

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    Thank you for your interest in Dr. Ron's work..

    • Stop by from time to time, let us know how things are going for you...

    Ken/   Rosedale Support Team

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