How Much Protein Do I Need To Build Muscle And Lose Fat

HOW MUCH PROTEIN DO I NEED TO BUILD MUSCLE AND LOSE FAT

This video answers the question: How Much Protein Do I Need To Build Muscle And Lose Fat. This Is a question that has had much debate over the years, and here I give my recommendations on just how much protein we need to build muscle and lose body fat.

The first thing that I suggest you do Is to work out what your lean bodyweight Is, as If you go by your current bodyweight and have a high percentage of body fat, then you will be consuming more than you need, this Is especially Important If you are trying to lose body fat.

I suggest that for people who are active and trying to build muscle and lose fat, that you consume between 0.8 g – 1 g of protein per pound of lean bodyweight, per day.

If you are beginner or have not be training for long then I would say that the lower range of protein should be more than enough, but If your more of an Intermediate to advanced trainee, then I would go for the higher range of protein.

Some trainees even experiment with a higher than 1 g intake of protein, just bare In mind that this will Increase your overall calorie consumption, so If you’re trying to lose body fat then you may need to adjust your carbs and/or fat to compensate for the extra added protein.

Next we need to divide the protein up between your daily meals, I would suggest that you have 5 meals Instead of the traditional 3 meals per day, this way you will find It easier to consume the amount of protein required, eating roughly every 3 hours.

These are not meant to be massive meals, just a sensible size that keeps you ticking along until the next meal, this way your body will use what you give It, and not have an excess of calories which It will store as body fat.

As a bonus, the smaller more frequent meals help to speed up your metabolism.

In the example given below I compare 3 different lean bodyweights:

1. A lean bodyweight of 150 lbs would give you a range between 120 g – 150 g of protein per day. So each of your 5 meals would range between 24 g – 30 g of protein per meal.

2. A lean bodyweight of 175 lbs would give you a range between 140 g – 175 g of protein per day. So each of your 5 meals would range between 28 g – 35 g of protein per meal.

3. A lean bodyweight of 200 lbs would give you a range between 160 g – 200 g of protein per day. So each of your 5 meals would range between 32 g – 40 g of protein per meal.

signed by Keith