Strength & Flex

Light at the end of the tunnel - Squat Challenge W2D6

Hurrah, it's nearly the weekend and to celebrate, today in the squat challenge there will be cake and cava and massages from scantily clad fluffmuffins.

this may, in fact, not be entirely true. But there will be skwaats. Oh yes, plenty of skwaats, so hie thee over to the challenge page and get those glutes a-firin'...

3 Replies

Hi Rignold,

Just popping in here to ask you a question if that's ok? I hope your Squats Challenge is going ok by the way. :-)

I'm thinking of doing some Strength training on a more focused and consistent manner, and I'm wondering if the amount of protein I eat is sufficient - currently I have approx 85g of protein per day - and I am currently 87.84kg and 6 feet 1 inch tall (female). Do you think that's an adequate amount of protein?

My average calorie intake is between 2,000 to 2,200 calories - and this week my average daily macronutrients were 2,094 calories, and consisting of 94.9g fat; 24.35g fibre; 217g carbohydrates and 85.56g protein.

Any thoughts on whether I am eating sufficient to commence a plan to build some muscle? Should I increase or adjust anything?

Many thanks - if you have any suggestions.

Zest :-)


Hi Zest, I would say no, that is not sufficient protein. The general rule of thumb in bodybuilding is about 1 gram/lb of bodyweight so 2.2g/kg as a minimum to build muscle. When losing weight that increases to 1.2 to 1.5g/lb to maintain muscle while in deficit (and serious muscle gainers will be looking at 1.5 to 2g). By that reckoning you would need to more than double your protein intake.

I would think your calorie intake is on the low side for gainz as well. I am 6' and have been working on putting muscle back on after illness, and started at more or less 87kg too. I started with 2750 cal/day and have increased that gradually to 3200 over 9 months, and will probably push that up to 3500 for the last month or so of my bulking phase. Obviously you don't want to up your calories by 50% overnight, but as you progress you will need to gradually up the amount. Upping the protein would add another 320g to your total which would be a very good place to start.

Excellent decision to make btw. Strength training is of immense benefit to everyone. What sort of plan are your looking at following?

1 like

Hi Rignold,

Thanks so much for your detailed reply - it's really helpful. Regarding a plan, I'm in the 'researching a plan' phase - so, this year, I've started to try to get back to the gym 3 times a week - and achieved that last week. I do walking regularly - that's my main exercise and also occasional running and jogging. At the gym, I have done mainly cardio based exercises there - running on the treadmill, rowing on the rowing machine and HIIT on the bike (again at the gym). At home, I do a Bob Harper core conditioning DVD once a week (20 minutes), and also an occasional lift of the kettlebell and use of 'resistance bands' - but so far, that's it.

So what I'm thinking of - is to continue to attend the gym, but maybe swap to 50% cardio and 50% strength training (using the weight machines) - and at home, I hope to do Kettle bell lifts more regularly, and hopefully do some body weight resistance exercises such as squats and press-ups - but I can't do press-ups yet as I have a shoulder injury that I'm currently having physio on - so need to be careful with that.

Thanks again for your reply, it's really helpful to me. If you have any further pointers - I'd be happy to hear them.

Thanks again, and good luck with your Squat Challenge.

Zest :-)


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