Hi, Big Pete. I’ve asked the same question in the past. There are two camps, two points of view on the subject, but I would say if you’re using 1.5g of protein as your multiplier, I’d calculate it based on LBM. For one, you’re having trouble meeting your protein requirements to begin with. And, two, logically, if you were terribly obese, say 420 pounds, I couldn’t see trying to take in 630g of protein per day. You’re just trying to take in enough protein to preserve LBM, not TBW.
Pete, is there any way you could squeeze in a couple of more meals, with shorter duration between meals or possibly a middle of the night feeding? Protein is most efficiently utilized in smaller amounts (say 50g) more frequently. Try eating every 2.5 to 3 hours and squeeze in a protein shake mid sleep cycle.
Another thing, if you’re eating too many carbs and drinking water at the same time, your stomach will swell. Try switching to your green veggie carbs and away from your starchy carbs. You’ll have less problems meeting your protein requirements and be less full and enjoy a lower caloric intake along with increased fat loss. What’s not to love. (grin)
Last recommendation, include something like Surge mid and post workout. Calculate it based on your body weight, and you’ll have no problems upping your protein. It goes down REAL easy, doesn’t make you feel full, and it will promote anabolism and eliminate post-workout catabolism. Try it once and you’ll be hooked. Tastes like angel food cake.
In answer to your last question, whey protein is a complete protein. No need to add anything to it.