Following the previous example, the 200 lb individual at 20 % body fat would have 160
lb of lean mass (200 lb [total weight]- (200 lb * 0.2)[fat weight] = 160 lb [lean weight]-RRB-.
Since you're over 25 % body fat, you can reduce the protein target this calcualtor gives you to around 1.2 grams per
lb of lean mass, or 40 % of total calories if you want to keep it simple.
Consider a 135 - pound woman who has about 25 % body fat and 100
lb of lean mass.
This means that if you are 150 pounds and 10 % body fat (150 x 0.10 = 15 lbs of fat leaving 135
lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I will post again after a few weeks to let you all know how my progress has been on the high reps. I imagine I will probably gain 50
lbs of lean mass and add 200 lbs to my bench press in about 6 weeks.
thats him all right... his physique looks awful... so much for 50
lbs of lean mass...
The bodybuilder lost 21.6 lbs of fat mass, but also 10.1
lbs of lean mass.
Kurt Starting 352 × 0.52 = 183.04 lbs fat 352 × 0.48 = 168.96 lbs lean Ending 265 × 0.30 = 79.50 lbs fat 265 * 0.70 = 185.50 lbs lean Difference 183.04 - 79.50 = 103.54 lbs fat loss in 3.5 months!!!!!! 168.96 - 185.50 = -16.54 lbs, meaning he gained 16.54
lbs of lean mass.
Not exact matches
So far I've put on 5
lbs of pretty
lean mass in two months and I doubt I would have done it without this stuff.
And while that may not sound like much, realize that a 0.5
lb per week muscle gain over the course
of a year comes out to 26 pounds
of lean body
mass.
Before and after approximations
of my body fat, indicate that my
lean mass loss was less than 10
lbs.
So, for somebody who has 21 % body fat at 120
lbs., 25.2 (120 x.21)
lbs of this is body fat and the rest (120
lbs minus 25.2
lbs = 94.8
lbs) is
lean body
mass (mostly muscle).
I eat a large percentage
of MCT Oil, protein 1g /
lb of calculated
lean body
mass), very small amount
of carbs mainly from carrot, Kale, sweet potato (20grams a day).
While cardio wins the battle in terms
of calorie burn and weight loss, the study shows how cardiovascular training causes loss in
lean muscle
mass -LRB--0.22
lbs) when strength training shows a 2.4
lb gain in
lean muscle
mass.
Eat enough protein -LRB-.6 -.8 g per
lb / bodyweight) to favor fat loss and
lean mass retention — somewhat important, but in no way critical, so try your best with this most
of the time.
The thing that jumped out at me most was the difference in
lean mass between my right leg and my left leg
of almost 1.5
lbs.
Based on the rough estimate
of.7 g
of protein per pound
of lean body
mass (Phinney and Volek recommend.6 - 1.0 g /
lb lean body
mass), and your consumption
of 143g / protein per day... your
lean body
mass would be 203
lbs (please check my math).
For example, 150
lbs person with low activity level (20 % body fat; 115
lbs lean body
mass) eats 115 grams
of protein per day (460 cals from pro.)
of lean body
mass = 150 gm
of protein daily • Carb intake should be 0.1 — 0.2 gm /
lb.
Long story short, over a period
of 7 years, i went from 195
lbs of lean body
mass to 140
lbs of skin & bones.
This article lays out the metrics I most commonly use to quantify how much protein an individual should intake — there is no magic ratio and the needs, preferences, and goals
of the individual determine the amount
of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range
of 1 - 2.5 g / kg
of bodyweight or.5 - 1g /
lb of lean body
mass respectively.
I had lost 3
lbs of lean muscle
mass, and gained 3
lbs of muscle!
I would be very much interested and seeing some before and after pictures
of your physique
of putting on the
lean 40
lbs of muscle
mass... I think the pictures alone will speak for itself.
I was 341
lbs with a
lean body
mass of 210
lbs.
Helen, at your currently weight
of 156
lbs and 27 % body fat, you have 114 pounds
of lean body
mass.
I sure hope 13
lbs of that were not
lean muscle
mass (I don't think so, but who knows?).
20 %
of the remainder
of the diet would be protein (0.6 grams per
lb of lean body
mass).
Everyone has different protein requirements, but a general rule
of thumb is to consume.8 to 1.5 g
of protein for every pound
of lean body
mass you have.So for example, a 200
lb.
Also, with all
of your challenging workouts you are likely building muscle and
lean mass as well as losing fat so if you increase your
lean muscle
mass by 1
lb and lose 1
lb of fat the scale wont change but your physique will (muscle is approx 15 % denser than fat so 1
lb of fat takes up much more space than 1
lb of lean muscle).
Since starting a mere 4 weeks ago, I'd built up an amazing 16
lbs of lean muscle
mass.
He went from 285
lbs of pure fat into 200
lbs of purely natural
lean muscle
mass.
1.5 g protein / kg body weight is a good rule
of thumb, meaning a 150
lb athlete should average 100g protein per day to preserve
lean muscle
mass.
In terms
of protein, unless your
lean body
mass is only 50 - 70
lbs, then 50 - 70 grams per day is not enough.
So assuming a
lean body
mass of 150
lbs you are looking at 150 grams
of carbs, 150 g
of protein and 50 grams
of good fats per day.
On average,
of the 5 - 6 studies I looked at, the average
of.75 g per
lb of lean body
mass would yield around 130 grams
of protein for me.
I am around 200
lbs with a
lean body
mass of around 173
lbs.
At the end
of 6 weeks, on average,
lean body
mass increased by 5
lbs, body fat dropped by 1 %, and 1 max rep bench press increased 18
lbs.
of lean body
mass compared with placebo - supplemented participants who gained 2.1 kg (4.6
lbs.)
Assuming a starting
lean mass of 170
lbs, that translates to 17 - 25
lbs a year.
Other than that, I like to set my protein intake to 1 gram /
lb of lean body
mass and then fill my remaining calories with healthy fat.
That means you have 30
lbs of fat (20 %
of 150), and 120
lbs of lean body
mass (150
lbs — 30
lbs of fat).
This individual is highly insulin - sensitive so we'll set his carbohydrate intake at 2g /
lb of lean body
mass: 350g carbohydrate per day (and roughly 10 - 15 %
of these should be fiber)