A1: Close stance squat (18 - inch stance), heels raised two - inches, toes turned out 15 degrees, perform 7 one - and - a-quarter reps at a 4120 tempo, 75 seconds rest while consuming 3.5 g of BCAAs
per pound of lean mass
The ideal amount of protein should be 0.6 - 1 gram of protein
per a pound of lean mass (lean mass = total bodyweight without body fat).
Dr. Phinney and Dr. Volek recommend 0.6 - 1 gram of protein
per a pound of lean mass or 1.3 - 2.2 grams of protein per a kilogram of lean mass a day (lean mass is total body weight without fat).
I tend to go more toward Mark Sisson's recommendations of 1 g of protein
per pound of lean mass.
If I have low Testosterone (257 ng / dl was the result of my last blood test), should I eat more fat than.3 g
per pound of lean mass to try to bring it up to baseline or would my calories be better allotted to carbs?
Hello, Aristotle, I can't find my notes from Dr. Perlmutter's Grain Brain about specific protein requirements, but two other very creditable doctors who tout very similar diets to Dr. Perlmutter's say that your daily protein need is 1/2 gram
per pound of lean mass.
Not exact matches
It's suggested that if you are looking to gain
mass, you should be taking in about 1.0 — 1.2 g protein
per lean pound of body
mass.
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.
The low - carb group lost an average
of 11.7
pounds per individual, 1.2 %
of fat
mass was lost and 1.3 %
of lean mass was gained
per person.
There is a single study that found when subjects ate only one meal
per day instead
of three — without cutting calories — they lost 4.4
pounds of fat and gained almost 2
pounds of lean mass in 8 weeks.
There's really no ceiling for proper protein intake, but active athletes should at least take in 1g
of protein
per pound of lean body
mass each day.
And as a fit, moderately active guy, you need 0.8 grams
of protein
per pound of lean body
mass.
There's no need to go over 1g
per pound of lean body
mass.
The studies I've read have shown that anything over 0.8 g
of protein
per /
pound /
of lean body
mass is unnecessary for athletes and body builders.
If your protein is unnecessarily high (0.8 grams
per pound of lean body
mass is about all you need), lower it and give yourself more
of another macro.
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).
Dr. Rosedale advises 1 gram
of protein
per kilogram
of lean body
mass which for most people will be about 50 grams
of protein a day (or 0.5 grams
per pound of lean body weight).
Don't eat more than 1/2 gram
per pound of lean body
mass.
I found two references, Dr. Ron Rosedale and Dr. Joseph Mercola, who limited proteins to 1/2 gram
per pound of lean body
mass.
Focus on.8 - 1g
of protein
per pound of lean body
mass.
I recommend at least 1 to 1.5 grams
of protein
per pound of lean body
mass.
If you don't get 0.8 - 1 gram
of protein
per pound of lean body
mass you will hurt your body's chances to repair itself.
While there is no additional benefit as far as muscle retention to eating more than 1 gram
of protein
per pound of lean body
mass, as soon as you begin to dip below that number, your muscle will begin to be stripped.
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.
If you're wondering, we recommend 1 gram
of protein
per pound (or 2 grams
per KG)
of lean body
mass, which is your bodyweight minus how much body fat you have.
This is why I recommend all my clients get between 0.8 - 1.5 grams
of protein
per pound of lean body
mass and 25 - 40 grams
of fiber daily.
We need to understand that as men and women age, they lose 5 - 7
pounds of lean body
mass per decade.
So if a day
of total fasting causes the loss
of 1/2 to 1
pound of lean body
mass per day (depending upon one's level
of keto - adaptation), then it takes at least 2 - 4 days
of full feeding with protein and energy to recover that one day's
lean tissue loss.
This is based on body weight and not
lean muscle
mass — 0.8 grams
of dietary protein
per kilogram (2.2
pounds)
of body weight.
For those that are concerned with eating too much protein, if you eat 1 gram
per pound of LEAN MUSCLE
MASS, you will get a good amount
of protein and not even come close to the «overconsumption» aspect
of it.
The actual boost to calorie burn is actually relatively small — about 7 calories
per day
per pound of lean muscle
mass (this is a far cry from the often - cited 50 calories
per pound muscle
mass per day), but the long - term payoff can add up, especially when added to the calorie burn experienced during and post-exercise.
Just 4 to 5 carefully designed, strategic, TIME - EFFICIENT training sessions
per week and you can gains
of 7 to 10
pounds of lean mass, while dropping fat.
As long as you have enough protein in your diet, (my minimum recommendation is 0.5 grams
per pound of lean body weight), you will be able to keep your muscle
mass when you go into a gluconeogenic state.
If you're looking to maximize the benefits
of protein on a fat loss diet, I recommend starting with 1 gram
of protein
per pound of lean body
mass and working up to around 1.25 grams as you progress through the program.
I know you said 300G
of protein is overkill and stops ketosis, ive always tried to implement the 1g
of protein
per pound of lean body
mass but am now questioning my protein intake after watching your video as i am looking to stay in ketosis as long as possible.
About 0.35 — 0.7 grams
of fats
per pound of lean body
mass is a good range to stick to.
If you are in the first camp and trying to lose weight, you can see progress with as little as 0.5 grams
of protein
per pound of lean body
mass (which is your total weight minus the weight
of your fat).
If you're trying to lose fat, aim for 0.5 — 0.75 grams
of carbs
per pound of lean body
mass.
If you're trying to gain muscle, you can get away with eating around 0.5 — 1 grams
of protein
per pound of lean body
mass.
Most literature shows on the lower end
of the spectrum, you should get in the neighborhood
of 0.8 - 1.0 grams
of protein
per pound of lean body
mass.
It's a common myth that just one extra
pound of lean mass / muscles will help you burn 30 - 50 calories
per day at rest.
Advanced lifters typically can't gain more than 1
pound of lean muscle
mass per month.
Hitting around 1 to 1.5 grams
of protein
per pound of LBM (
lean body
mass).
Around 0.8 grams
per pound of lean body
mass.
The diet consists
of 1.75 g / kg protein (or 0.5 to 1.0 grams protein
per pound of lean body
mass), less than 10g carbs, over 80 %
of calories as fat and then supplemented with minerals such as sodium (bone broth is my favorite way to add sodium; it is FILLED with minerals!).
Some say 2.75 grams
per kg
of lean mass per day, others say 2 grams
per pound of bodyweight, and then there is the always popular answer to consume 1 gram
of protein
per pound of bodyweight.
As you'll discover when you read the bodybuilding diet guide (previous link), you should increase your protein intake so that you're eating about 1.1 - 1.4 grams
of protein
per pound of lean body
mass, each day (side note: if you're relatively
lean, you can simplify this protein requirement calculation by multiplying your total body weight by 1.0)...
According to Volek and Phinney (The Art and Science
of Low Carbohydrate Performance), the multiplying factor should be between 0.6 - 1 grams
per a
pound (1.3 to 2.2 grams
per a kilogram)
of lean mass.
So a sedentary person with
lean body
mass of 150
pounds should eat 105 and 120 grams
of protein
per day.
If you are training pretty hard you are going to want between 1 and 2 grams
of protein
per pound of lean body
mass.