That means you have 30 lbs of fat (20 % of 150), and 120
lbs of lean body mass (150 lbs — 30 lbs of fat).
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.
20 % of the remainder of the diet would be protein (0.6 grams per
lb of lean body mass).
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.
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.
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)
Not exact matches
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).
Consider a 135 - pound woman who has about 25 %
body fat and 100
lb of lean mass.
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).
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.
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.
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 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.
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.
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.
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-.
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.
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.)