Hi all, Merry Christmas. Client info: 70 year old Male, 6’4", 190lbs. Goals are to optimize his health, remain independent, and gain muscle ie “get jacked”. Client is an otherwise healthy individual.
Has been active his whole life e.g. college basketball player, last 40 years regularly plays golf and tennis. He began resistance training 5 weeks ago and is loving it. Fortunately he also has a wellness Doc. I received an analysis of my Macro suggestions with respect to his client profile and said goals from his Wellness Doc. The majority of suggestions with respect to macros are based from BBM e.g. to be a beast, Optimizing Protein, etc.
My main concerns are the narratives, my client fearful of eating “too much” protein, and not reaching said goals. Additionally, in an attempt to follow up respectively, I’m seeking suggestions on how to do this so not relationships aren’t damaged and that the client receives the optimal recommendations.
To be clear, I’m seeking suggestions when I write my response with an aim to get my client to not be fearful of what his Wellness Doc writes. I have studies to aid in my “defense” though I’m interested in forwarding more, especially those that have been proved useful with respect to getting a client to “believe”.
Per Wellness Doc
- I agree with the need for increased protein intake in older individuals. However, extra dietary protein will not absorb and assist significantly with muscle mass increase unless (1) you exercise (especially weight bearing) on a regular basis to stimulate muscle fiber synthesis and increase in size and unless (2) your hormone support system (HCG, testosterone and Ipamorelin) are at functional (ideally optimal) levels. The second is crucial for the first to work more than the minimum. So, extra protein without optimal hormone levels to support the effort of weight bearing exercise does very little good. To quote your trainer: “…Elderly adults are less responsive to the anabolic (muscle building) stimulus of low doses of amino acid intake compared to younger individual…” mostly because elderly individuals in the great majority have low hormone profiles: testosterone in men, estrogen in women, growth hormone in both sexes are low. You, fortunately, are not a member of the “great majority”
- I do not agree with his recommendation that you consume 220 grams protein daily. His notation of 1.1gm/lb misses the mark, which should be gm/lb muscle mass, not gm/lb body weight. Based on your last DXA body composition analysis, you have 72kg muscles mass (146 pounds) and should consume 1.0gm protein/lb muscle mass, or approximately 150grams protein daily. If you progress to higher weights with training, could rise to 200grams per day but no more than 150 grams on regular work out days and even less on days of rest. Excess dietary protein is a challenge to your kidneys and, over time, will cause damage.
- I do not agree with you consuming 400grams carbohydrate daily. That converts to 1,600 calories. My frequent recommendation is to consume no more than 100grams daily (400 calories). You are exceptional because your body fat percentage was 7.5% at your last test in January 2019. You might well need 200grams carbohydrate daily. Keep in mind that exercise mobilizes blood sugar, then muscle-stored sugar, then liver-stored sugar. Only then will your body tap into sugar stored as body fat (ketosis)
- There is no limit to the amount of fat you can safely consume, though bowel response (bloating, gas, etc.) is a consideration. Skew fat intake to “healthy” fat (unsaturated to varying degrees) and limit saturated fat. However, fat calories per se don’t matter a whit. You cannot get fat eating fat. Dietary fat does not convert to body fat (excess sugar converts to body fat in a NY minute) Thank you all. Merry Christmas!
