How much protein you REALLY need.... for MUSCLE GROWTH + FAT LOSS

[@duckswangoose]

I have trouble being in a deficit and eating enough protein.

[@chrissyb8190]

I agree. Don’t forget to drinking at least 64oz of water a day as well… 🙁

[@maceybranson]

try things like Tuna, cottage cheese, protein powder, eggs, greek yogurt and chicken!!! they’re all pretty low calorie, delicious and super high in protein!!

[@luca194]

Spinach, tuna, peas, beans, low/no fat milk, broccoli, low fat yogurt. That's what I do at least, they're pretty low cal and cheap too, since I honestly can't afford stuff like salmon or protein powder lol

[@xxhshrebyba]

@@luca194so protein powder isn’t mandatory for body recomposition?

[@luca194]

@@xxhshrebyba I mean, I guess it depends on what your goal is and how your body works? I'm no expert at all, just kinda casually work on staying fit. In my personal experience, I've never used protein powder nor any sort of supplements, and I managed just fine. Reached my goal and now I'm just kinda mantaining. HOWEVER I should mention that I never ate as much protein as the video says you should, too much protein makes me super nauseous. Everyone's bodies are different, I just aimed for a little bit above my weight in kg and it worked for me. I'm on the slim side though, so if your goal is a huge butt and legs then I can't say much

[@kayyewil94]

I started out eating 130 g of protein (my weight) but it made me severely constipated and put me in the hospital. I’m only doing 80-90 g a day now, I know in most people’s eyes, that’s too low for gains, but I just can’t do it. I’ve always had digestive issues, it didn’t matter if I took probiotics, no dairy etc. my stomach is just very intolerant to majority of foods.

[@azertyuiop75239]

Try plant based protein powder

[@kathydelarosa1286]

You’re not the only one 😢

[@1st.Lilith]

That s bc u didn t have fibre in your diet, you don t need only protein

[@Shingo_Cosplay]

This is really useful and helpful tbh 😍😍 Vicky really helped me with my fitness journey, I got actual progress with her workouts!

[@vickyjustiz]

I'm so glad!

[@lysannebraamhaar]

Me too! Such a great motivator 💪🏼🤩

[@helenan13]

Same here! 🤩

[@harshitasharma4818]

@@lysannebraamhaar hi actually i want to ask you that i want to grow my glutes and watching many workout videos i am confuse that how i have to make workout schedule and which workout can i do at home ..i have dumbbells and resistance bands..i was only doing glute activation as my workout ...and also talking about diet i don't have any weighing machine in which i can measure the quantity of protein which i have to intake..and in how much quantity do i have to consume for growing my glutes ..can you help me?

[@cloudyskiees]

thank you!! i first found u yearsss ago on that channel where many girls posted workouts but it was mostly creeps watching them. im so happy to see u happy&thriving, ure so positive and lovely 🥰

[@MillMoll]

Honestly, I've been using your workouts for soo long and i love them so much! The one part i struggle with is diet, I'm eating the right food like healthy/protein foods its just as a university student its finding the time to prep and stuff 😩 Also, I'm here for the cat 🥺😍

[@LeeMuayThai]

Its so hard to meal prep as a college student, I know the struggle

[@eveningbliss8499]

This is the most resourceful nutrition video about gains I've ever seen and I follow quite a bit of accounts! Thank you you have made me a master eater/ food planner/ weight gainer via building muscle!

[@allisonclark8787]

I've watched your videos for over 9 years. Literally, since I was 16.❤️

[@lampshade46]

Thank you so much! This sounds awesome. I started my lifestyle change since October which was when I started working out everyday and dieting. Your workout videos have been a constant in my life since I started, I really enjoy what you do and you’re really inspiring, I love your attitude 🤩🤩🤩 I’m an avid reader, so that’s my other past time 💖

[@vickyjustiz]

i love reading too!!! i can get lost in a book for hoursssssss... whats your fav genre

[@lampshade46]

@@vickyjustiz right now it’s mostly fantasy (also romance included) contemporary romance and historical fiction 🙌 you?

[@jamiefortenberry3793]

​@@vickyjustiz I want to grow muscle in my booty do some booty workout

[@cdro8477]

What if I'm trying to lose weight? Should I be eating enough protein for my current body weight, or my goal body weight?

[@staceygram5555]

If you care about retaining muscle at all, your protein intake should be slightly higher (about 10%) when cutting.

[@MM-cx2kf]

I’ve been trying to focus on a high protein and fiber diet, to help feel full faster and lose weight while trying not to lose muscle too fast

[@veronicaduran2418]

Do you have a video on your preferred protein powders and why? Are some actually bad for you? Are there specific powders for specific fitness goals?

[@staceygram5555]

"preferred protein powders and why? " Whey (animal) protein over plant protein. Plant protein is incomplete and lack some essential amino acids. Some plant protein powders mix several different types (e.g. rice, pea, and different seeds) to make up for this, but still end up having lower levels of BCAAs (typically 10-30% lower). If you can find mixed plant protein powder for a lot cheaper than whey, it might be worth it (you'll just have to consume more). But if the price is the same, you get more for your money with whey. "Are some actually bad for you?" No. But they can be a waste of money. "Are there specific powders for specific fitness goals?" Not really. Protein is protein. Although, some powders have different absorption rates (e.g. whey = fast, casein = slow), so if you're going on a 6 hour bike ride you might want to go with a casein shake rather than whey, whereas if you're doing a 1 hour strength training session, whey will get absorbed faster.

[@eileenmatos5792]

I strength training, HIIT, weight lifting. Based on my goals I have been taking at least 35% of protein. I divided the rest between carbs and fat

[@vickyjustiz]

that sounds good!

[@honeybear373]

Ok so for my weight, I should eat a minimum of 118 grams protein daily. I lift weights but I'm also on a cal. deficit at around 1,700 per day (give or take) and I really STRUGGLE to even get 100g of protein. How do I reach my protein goals without going too far over my calories???

[@honeybear373]

I'm eating eggs, greek yogurt, meat, protein bars.. I still struggle

[@vickyjustiz]

I would re-calculate that calorie deficit & remember that whatever calories you burn from exercise, you need to add to your daily cal intake. Protein bars tend to be a bit higher in clas than protein shake so I would do that + focus on easting lean meats like chicken, salmon, etc

[@Liddy.x]

Canned Tuna!! And good quality bone broth although it’s too pricey for some ppl but you can make your own

[@kimjah758]

I'm 195, been eating 90-100g of protein and I'm doing strength training. It's hard but I'll try up it to 120-150g.

[@milyfe6410]

Smart girl! I've been heavy lifting all my life. Good info here! Be good Vicky!

[@vickyjustiz]

Yes! Thank you!

[@andreasimko995]

Your voice takes me back the Quarantine Challenges 😩🥰 in 2020. You were a life saver 💗

[@vickyjustiz]

awwwww the good old days 😭

[@maureenm5644]

Thank you for this! I’ve been trying to figure his out for a while now. I’ve been working out and lifting daily for 2 years now and don’t see the gains much.

[@vickyjustiz]

Happy to help!!! Its a combo of eating enough w/ protein and really challenging yourself. You don't need to be lifting daily tho rest days re important!

[@staceygram5555]

Are you in a calorie surplus? Are you actually pushing yourself? Most women don't push themselves - they stop the second it gets uncomfortable.

[@jotunnhime]

Soo sooo happy you're talking bout this ❤❤👌🏼👌🏼

[@vickyjustiz]

i got you!!!

[@kyd7576]

Thank you so much for this! I'm trying to build muscle and figure out how much protein I really need. I bought the women's best whey protien, so I'm trying that out. Also got the BCAA's. Hopefully educating myself helps.

[@staceygram5555]

Just get 1 gram of protein for every pound of body weight. If you're cutting, increase it by 10%. "I bought the women's best whey protien" Whey protein is whey protein. Not sure why you'd be gender specific with something like that. Don't pay more for marketing. "Also got the BCAA's" If you get enough protein and get it from a variety of sources, BCAA supplements is most likely a waste of money.

[@lisaloulopez6758]

So the ideal scoop of protein powder Intake daily is 2 scoops? Or 1 is enough? (1scoop=25g) 😀😅

[@jockyn3rd]

So I've been under the impression that I need 1g of protein per lb or my weight and oofff girl 130 g of proteins a day when I'm in calorie deficit is hard to reach sometimes.

[@АлінаДанилюк-ю5ф]

Vicky, I adore your channel, but now I'm asking for help! I am Ukrainian. Now in my country war, hundreds of people and small children die. 😭Russia attacked the civilian population. Our cities are destroyed, people are sitting in shelters without light, gas and food! Women cannot feed babies because they do not have milk. And volunteers can't help them, because Russian troops are constantly shelling the territory. Please, I beg you, people, do not be silent. Tell us what they do to us. Show the world the truth!🙏🙏🙏

[@AfroDysiaque]

I don’t understand why people demonize carbs too ! Because of some of them I start to fear carb too but I still eat it though because carbs are my babies 😍 (yes literally) with protein too but unfortunately I have a harder time to eat protein except if I eat protein bars if I don’t I usually eat sometimes only 2 eggs and fish or scalops or fish or chicken, not red meat right now because I don’t know a recipe that can match them without having to grill them with a bunch of oil (it’s amazing though with spices and onions ❤️🙌🏾) I am at my 6 months consistent workout I do 6/7 days or even the whole week of sport if I am in holidays and I don’t see a lot of body difference in my eyes, except my brother he said I have lost pounds I do believe too because i was a L in pants, now I an M. I want to build muscles especially in my legs to have them muscles legs that I envy on some chicks (I have quite big thighs) and have abs definition. I think the best is a body recomposition 🤔

[@ClearAbyss]

idk about anyone else but carbs trigger binges for me. 😔 Even when I eat healthy carbs (so no junk food). I can't eat them consistently and not become overweight. I always end up feeling constantly hungry and start eating junk no matter how hard I try. They're too addictive for me so I try to eat 60g or less a day

[@angelyearwood9893]

Love all of these tips. I loved how she showed us how to calculate the amount of protein we need. Thanks for putting how much protein certain foods have. Love you so so much.🌹🌹🌹🤗🤗💛💛💞💞💞

[@orang1414]

Would you still need a high protein diet if Pilates is your main form of exercise and movement? Would it still be as high as if you were lifting weights? Xx

[@ancientgypsy8338]

Went thru so many videos looking for info like this. Thaannnk God. ❤

[@redo-lent3943]

I have question if i eat 100g of protein a day would it help to keep my body warm during freezing days?!!

[@priyamvadam4928]

I need to know that too

[@D-Dog1976]

Vicky- havn't watched you in a while but you are GLOWING- good for you! Stay Grounded beautiful !

[@jennasmith8908]

Hi Vicky, I have just purchased your app and I love it!! Can you please do a workout to build calves? I'm really struggling with this. I know you posted a calves and lean legs today, which I enjoyed, but I really need to build my calves, they are tiny,😪so maybe a follow along calf raise video or something to make them bigger please? Thank you

[@staceygram5555]

Work it the same as every other muscle. And don't stop when it gets uncomfortable - that's the biggest mistake women make.

[@E1717L]

Thank you so much this was most helpful. can you please make moire videos like this? Maybe more meal specific on what a good plate would look like.

[@angelyearwood9893]

Anyone else loved the little intro for this video? Sooo Cute😍😍

[@Staraiedes]

Thank you! 🙏💯 You make it possible for me to continue through my workouts.

[@janetmayango4491]

Girl, that makes two of us, cause I love cab so much. I remember when I started my fitness journey, I stopped eating cab, I know what happened to my body. Since then I eat cab a lots. Thank you

[@MissBTES]

Someone tell me what protein supplement I should get to build shape whilst losing weight. I’m looking for a simple video on this but I only find videos saying “how much” is needed

[@martagomes8389]

So what about if you're on a low carb diet due to being diabetic? I know that carb are essential, I don't cut them out completely but I reduce my carb intake to prevent high sugar levels. Can you still get results on a low carb diet?

[@vickyjustiz]

oh yes of course - in this case the priority is to keep your sugar in check. prioritize carbs that hav a low glycemic index (less spike in blood ssugar) - your doctor can give you a more specific list but focus on slow digesting carbs!!

[@martagomes8389]

Thank you so much for the help

[@PumpkinQueen1393]

Thank you, I used your formula in my net diary app. With combined exercise, thank you!

[@pimhollanda6166]

Dear Vicky what are you basing your recommended amount of protein on? I think you are advising way too much of it, the protein will become sugar which will be stored as body fat so that would be counter productive would it?

[@johnpittsii7524]

Hi Vicky hope you are having an great and awesome day ❤

[@pilaralbavalles5054]

I have been trying so hard to gain muscle in my glutes but instead I am losing so much weight and muscle in my glutes I don’t know what else to do but now I feel super discouraged and I don’t want to continue to work out if I’m going to feel bad about my body is supposed to feel better about it any tips that you could give me I will greatly appreciate it. Thank you.

[@kamea4023]

Any suggestions on what brand to drink for weight gain protein powder that is lactose free?

[@Kre8iviT27]

What about diabetics who have to eat low carb diets?

[@LeeMuayThai]

Thanks vicky! As always you're so helpful!

[@daimonlight9535]

As a transgirl I have to say thank your for your videos youv helped me feel more confident about my body after just this last year

[@elchlao5230]

🤦

[@ohoh9125]

@@elchlao5230 wdym

[@Grandcathedral]

Yikes

[@igrl5264]

@@elchlao5230 ?… mind your business

[@jimjo3405]

Delusional

[@shannonwright5289]

I find it so confusing, protein has a lot of fat and calories? So I’m avoiding protein should I not be worrying about the calories and fat and just focus on building muscle before loosing weight?

[@child_of_god_4836]

I’m so glad I actually watched the video! I have been needing to be convicted of my snacking 😂! Trying to lose this last 20lbs….. 🤦🏻‍♀️🤣 Thanks girl!!

[@emmahancox863]

Needed this video thank you!!! And WOW! ive been off youtube for while but your hair with your dark locks looks bootiful! 😍😍

[@vickyjustiz]

Yay! Thank you!

[@Veronicalva710]

I love your energy 🥰 new sub!

[@ashu3805]

I’m 250 lbs help me😢how much protein do I need?

[@ProjectAlphaPrimetime]

I enjoy providing information I find to be absolutely beneficial to people 0.55 to 0.7/0.75 per lbs is generally where you should aim The realistic only ways to lose weight without counting calories are: 1. eating extremely healthy, with no bad food and minimum to no snacking. 2. Or my preferred method "We all stay skinny because we just dont eat" 3. Able to have high protein quantity shakes with generally as little carbs/sugar as possible ('gold standard' protein powder achieves this but generally expensive, wonderful flavor for very low carbs), eating food with lots of fiber rich carbs (prevents the hunger regular carbs brings generally), and green tea or similar appetite suppressants Fasting and intermittent fasting is the absolute best way to drop weight If you get through the first one to couple or so 5 to 10 minutes stomach growls (yes very slight pain/discomfort) it tends to go away and on top of this youre absolutely capable of fasting for days, weeks, and even longer if you are bigger (one study found a rather really big person went just under or over a year of fasting) Your relationship with food probably needs to change, food is good, but maintaining your temple (mind and body) is always better and life will be better for you. Understanding that the healthier, better looking, and fit you make yourself and applying makeup as desired, using a supplment like pore favore for acne, and some hydration skin glowing routine, straight up will lead you towards your best life across as many areas as possible, to put it lightly, the "Sexy body" and "pretty privilege" is absolutely one of the biggest boons Ive seen benefit women. To ignore the fact that men function and build relationships/attraction based 70% off VISUAL ALONE is enough to connect why the pretty privilege exists, there are endless factors and benefits from there. generally speaking, the more fit/healthy/flexible combined with having quality virtues, being submissive and feminine, the better life, relationships, and higher value Man youll be more likely to find. The higher value the guy is, the more expectations, rules, guidelines, expectations and standards he will have, these come with also getting all the most desirable things that come with a hard working, high achieving, successful, and dominant man

[@user-ht6jd8ml3o]

Lol how did this go from diet advice to snagging a self-proclaimed “high value” man? 🫠

[@MsAutumnBreeze]

Carbs breakdown into glucose (type of sugar). That’s why people try to avoid them in the fitness world, especially those who are trying to lose weight.

[@Me.anything]

Hey 👋 a quick question.. I have been working out since couple of months and do not see belly and love handles reducing though I do see little shape in my body because of weight lifting. Any suggestions.

[@LeeMuayThai]

I know I'm not vicky and thats kinda who you're asking, but I can try to help! I've seen results with cardio and exercises that target the obliques. It seems counterintuitive to try to gain muscle to visibly reduce fat, but gaining muscle in the obliques really pulled in my love handles and made them go away and gave me more of a cinched waist, along with watching processed sugar intake and going to fruits and protein bars for snacks

[@juliaantoinetten]

What about when you don’t work out that day? Should you still just stick to this routine?

[@melzz3653]

Your not burning as many calories compared to when you have worked out. But if you are training regularly, your muscles will be in recovery & needing protein to grow. Also not eating protein can shrink your muscles. Lower the calories but keep the ratios :)

[@chubbiturtles9818]

she's so pretty

[@jimpodolski7871]

Does it apply to guys as well or the number are specific to women only?

[@fluffbuttbuns5014]

Thank you so much Vicky!

[@keshreally9663]

This video is right on time!

[@abbygruberr]

im vegan and tend ti eat more carbs then protein ugh i only gain fat around my stomach so im trying to shape it a lil any tips

[@tinaferr]

I generally do vegan keto...a bit restrictive as I avoid beans...but tempeh and pea protein, nuts (not too many)...textured vegetable protein. Hemp hearts (I make this microwave bread with them and psyllium husk/flax egg/xanthan gum). Nutritional yeast. I also eat eggs and sardines once in a while as I'm trying to build muscle now after losing 20 pounds. I prefer tempeh to tofu btw bc the tofu bloats me while the tempeh generally does less. I've heard the fermentation helps with bloating. So that kinda stuff for protein but if you can have beans bc you aren't restricting your carbs I think you can get a good variety of protein. In addition to this for protein I eat lots of veggies, green leafies and some root vegetables mostly. a good amount of cabbage too. Oh also I've been really into fasting. Basically just hacking my body to maximize autophagy/fat loss (and now muscle growth). Thomas delauer's vids are great if you wanna go down that rabbit hole

[@fp7601]

Hair looks so fire

[@pinkena8829]

With the money I’m able to use, I can get about 71g of protein a day with a bit over 1200 cals. I’m hoping to soon be able to reach 100 grams of protein a day however.

[@tammyn3231]

I was just thinking of this question yesterday.

[@ldlifestyles9930]

I appreciate the video and sharing your experience

[@ciri_riannon235]

You're so stunning, smart and hard working ❤️😍

[@vickyjustiz]

Thank you so much!! ily

[@prettypoisononfire]

So my question is to loose weight if I’m at for example 120 pounds and I wanna loose 20 pounds would I eat the amount of protein for 120 or based off my goal weight sorry little confused

[@jessicamolina2925]

I really enjoy your workouts!💪❤️

[@vickyjustiz]

thank you 💛

[@mayasirmans3666]

OK, so yeah I’m lactose intolerant but I absolutely love dairy. My only downfall is that it makes me super bloated every time I eat it because of my lactose intolerance so even though I’m doing workouts and if I eat good, I still can’t notice anything because I eat dairy almost every day. I should probably switch to dairy free but you know, I just love me some cheese😂😂

[@MusicCamille]

🤣🤣🤣🤣 loved your video and comments! Thanks for this !!!!

[@eileenmatos5792]

I tried not to have too much pork though. I do eat chicken, turkey and fish

[@vickyjustiz]

thats good and balanced!!

[@eileenmatos5792]

@@vickyjustiz thanks

[@iamkirti8844]

Can anyone tell me how much protein should i take I'm 40 kg and I'm going to start her 10 minutes tiny waist abs programme it would be a great help

[@thatgirl6926]

Around 48g of protein a day to start gaining weights

[@beyondthebop]

Maybe you mentioned at some point in the video bit where did you find the information that athletes need 3-4g of protein per kg bodyweight? I study nutrition and as far as I remember there’s no positive effect if you consume any more than 2g of protein per kg bodyweight.

[@stephanycollin5180]

I love your energy 😌

[@YILDIIZ]

Actually I'm 13 and i was always interested in different sports and 3 months ago i started weight lifting +diet and my protein intake is 120 approximately and that's a lot for my bodyweight but my trainer says this schedule and idk what to do...

[@Diana-kk6qz]

You already have a trainer for gym when you’re only 13??? How much does it cost??

[@YILDIIZ]

@@Diana-kk6qz i work and earn money and i give part of it for my gym trainer

[@Diana-kk6qz]

@@YILDIIZ Where do you work?? Like what job. I’m almost 13 and rlly wanna earn money

[@YILDIIZ]

@@Diana-kk6qz actually i live in a country where the language is not English so i teach English to different people and earn money

[@Diana-kk6qz]

@@YILDIIZ is it online or in person?

[@beheshtapaiman700]

Thanks a lot dear. ❤ It was really useful.

[@Janicesaheed]

Now I see why eating so much chicorn made me gain weight. Moderation is key

[@annpatt2273]

I'm 98 lbs but I have have toned legs (I workout) how much protein should I consume daily? If I'm on low fat I'm trying to take care of cholesterol levels

[@Liddy.x]

Hey healthy fats are actually very important and help cholesterol levels, look up dr.berg cholesterol on KZbin!!

[@asemkinchen5572]

How do I do it on a plant based diet…🏋🏽‍♀️🧩📲💪🏿

[@rubyx2102]

Tofu, beans, quinoa, edamame, nuts, seeds, protein powder etc

[@kazzityangel]

So useful!! thank you so much

[@TushCaBush186]

Liked the video helped me get a visual of how much protein I should get I always thought beans wasn’t good for you lol i got a quick question do I have to count calories to lose belly fat cause I tried it and it messes my mind up I get so excessive like every little gram counts which an’t good

[@LeeMuayThai]

You don't have to count calories to lose weight! Try to replace some basic things in your diet like drink water instead of pop/soda, have protein bars and fruits instead of cookies and chips, try to avoid fast food, and incorporating more protein and healthy fats from foods such as avocados and beans in your diet will make you feel full faster. Most importantly listen to your body to feel you when you are hungry or full. No need to stress yourself out or obsess over calorie intake, life is too short for that!

[@TushCaBush186]

@@LeeMuayThai thank you this really helped me

[@staceygram5555]

@@TushCaBush186 Energy in, energy out. If you consume more calories than you burn, you'll gain weight. It's as simple as that. To lose weight you need to be in a calorie deficit. If you're trying but failing to lose weight, it's because you're not in a calorie deficit. So yeah, you might want to track that, at least for a little while. Although, there's no need to stress over a few grams, cause you'll probably want to be comfortably below your maintenance level. So if you're at a 100 calorie deficit one day and 300 the next, that's not gonna matter. As long as you're in a deficit.

[@gabrielayousif9790]

So what would it be for 137 lbs. I lost weight btw but it was both good and bad cuz I lost my butt a little 😩😩😩 so I gotta get back into working out and eating lots more since now I work 3rd shifts 😬😬😬🤦🏽‍♀️

[@gabrielayousif9790]

I was 150lbs

[@salonisharma-bu2cc]

Sounds like me😩😩😩

[@mayawalksdogs]

Thanks girl! Super helpful video

[@MarsMarii]

THANK YOU SO MUCH!!! 🎉

[@boricuamom87]

Carbs not meaning processed

[@waynemorgan1577]

I have read that if at a meal if you eat protein, fat and then carb servings of the meal in that order that the protein helps to cancel out the carbs ? Is this something you can elaborate on ? Have you ever heard of this ?

[@vickyjustiz]

who told you this?? nothing cancels out anything... all calories and types of food play a role in our bodies. its good to have a balanced plate of everything, yes

[@shelamakedah]

Thank u Vick😘! This is helpful....fun fact😁 I love music

[@meganhutchinson6503]

I’m very slim already but I think that I could add some protein

[@lars277]

Did you used to do exercise videos on the beach in Florida?

[@Alexandra-ek9yq]

“Chicken is boring” Me enjoying my chicken: 😢

[@yvonnesantiago4171]

Need to grow muscle needed for my hair and build muscle

[@AnnMarieBakarr]

I love your channel ♥️♥️♥️

[@e6em]

I really hate the way my body looks and idk what it’s missing.. i can’t get my protein in daily that’s literally impossible for me.. im so sick of this :(

[@migzvlogx]

she said comment i commented right away

[@sara-vw3pr]

can you do glute workout at home with dumbbells pls!

[@staceygram5555]

Lunges and Romanian split squats.

[@ItzCherry-]

I can’t offer healthy food this is my problem

[@cokeeta16]

YAY FOR CHEESEEEEEE 💜💜💜

[@tinas977]

Every body is different, in their needs, including protein

[@isab3llacaryl348]

I’m going through a breakup so eating rn is so hard but I want to work out and gain muscle and body mass cus I’m so twiggyyyyy😭

[@sb-bf8cz]

Your videos make me smile

[@glolikejaaay]

What are some meals though? Ugh I literally don’t know what to eat exactly, my Mexican mom just makes anything 😂😂

[@jessicatschetter211]

Thanks for the info. 👍 Love ur videos very educational. I know alot of people want a big 🍑 but what can u do to get a small one or slim down the hips 🤔

[@mollydooke]

Those protein bars taste good but make me so sick. I'll be stuck on the toilet for the rest of the day/night after I eat one but I can have the protein powder no problem 🤷‍♀️

[@witchoffemininepower5700]

How much protein do you need to build muscle and lose fat if you work out from home without weights?

[@staceygram5555]

Where you work out is irrelevant. How you work out matters. Building muscle and losing fat at the same time is not impossible, but it's difficult and not optimal. Build muscle during a bulking phase (calorie surplus). While bulking, get about 1 gram of protein per pound of body weight (i.e. if you weigh 130 lbs, get 130 grams of protein) per day spread out on 3-6 meals. Lose fat during a cutting phase (calorie deficit). While cutting, increase protein intake by about 10% (if you weigh 130 lbs, get about 143 grams of protein a day instead of 130).

[@witchoffemininepower5700]

@@staceygram5555 thank you so much for your answer which phase should I start first for an hourglass body ?

[@Basit759]

​@@staceygram5555can I eat 3 tablespoon Suger mean 24 Suger ? Maintenance weight