How Much Protein for Weight Loss?

-

How Much Protein Do I Need for Weight Loss?


I liken protein to the almost magical component of training, muscle building and weight loss!  It's critical to the point where it is the starting point for macronutrient meal plan planning. 
 
For weight loss goals, adequate protein is critical as protein is "muscle sparing" - you want to lose fat mass - not just weight.  You want to retain the lean muscle mass you have on your body - and for that you want adequate levels of protein.

So how much you ask?  For weight loss programs, you want to make sure that you're consuming 2 g of protein for every kilogram of body weight.  So a 180 pound male (81.65 kg) should be consuming 164 grams of protein each day.  Since protein has 4 calories per gram, this means that 656 calories of their daily food consumption should come from protein sources. 

Does that seem like a lot to you?  Chances are that you haven't been getting enough protein during your past weight loss adventures - and as a result you'll lose both fat mass and lean muscle mass (that you'll then want to rebuild late).  Let's do your math to discover what works for you to have your journey be effective and enjoyable! 

#HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #Trainer #PersonalTraining #Training #OnlinePersonalTraining #Fitness #FitnessGoals #WarriorNutrition #EatClean #HealthyEating #Nutrition #Eat #Macronutrients #Protein #Carbohydrates #Fat #TrainingNutrition #FeedTheBody #EatToLift #VeganBodyBuilding #VeganAthlete 


Comments

Post a Comment

Popular posts from this blog

Muscle Monday - Deltoid

-
#MuscleMonday - Deltoid The Deltoid muscle is what give our shoulders that amazing rounded shape.   There are 3 heads (parts) to this larger triangular shaped muscle.   The muscle wraps around your shoulder joint and each head of the muscle produces a different movement of the shoulder joint. The Anterior (front) head originates   from the lateral third of the front of the Clavicle. The Lateral (middle) head originates from the Acromion of the Scapula.   The Posterior (rear) head originates from the Spine of the Scapula. All 3 heads come together and insert mid-way along the Humerus (the upper arm bone). Your deltoid works to prevent partial and full dislocation of the head of the humerus from the shoulder joint - especially when carrying a load.   All heads of the deltoid work together to cause shoulder abduction.   Additionally,   - the Anterior (front) muscle fibres work to flex, abduct, medially rotate, and horizo...
Read more

New Year - Same You

-
Image
  It's time for my New Year's Resolution Rant - buckle up - truth is what trainers and coaches deliver! I'm not posting a whole "New Year - New You" series - or checking in on Resolutions. I'm not diminishing having goals - in fact - goals are critical - and they have to be backed up with NEW Actions. The hard truth is - you are the same person today that you were on Friday. January 1st was in fact just a Saturday. Nothing happened with the arrival 2022 that magically transformed your nutrition, weight loss, smoking, exercise, or relationship patterns. So while the beginning of a new calendar year provides and opportunity to reflect on the year that is completing, examining what worked and didn't work, and creating goals for the year that lies ahead, all of that work will fall flat if you haven't created NEW ACTIONS to take to fulfil on your goals. NEW actions refer to things you haven't done before - to generate results you haven't genera...
Read more

Whey and Casein Protein Primer

-
Whey and Casein Protein Primer Source (extracted from): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ Whey Whey is a general term that typically denotes the translucent liquid part of milk that remains following the process (coagulation and curd removal) of cheese manufacturing. From this liquid, whey proteins are separated and purified using various techniques yielding different concentrations of whey proteins. Whey is one of the two major protein groups of bovine milk, accounting for 20% of the milk while casein accounts for the remainder. All of the constituents of whey protein provide high levels of the essential and branched chain amino acids. The bioactivities of these proteins possess many beneficial properties as well. Additionally, whey is also rich in vitamins and minerals. Whey protein is most recognized for its applicability in sports nutrition. Additionally, whey products are also evident in baked goods, salad dressings, emulsifiers, infant formulas, and med...
Read more