Prioritize your Protein

Why Protein Matters

[@whereruaaron]

Great message, protein is #1

[@jzuany]

I'm dieting to cut from 275lb to 200lb and i'm around 40% of body fat with a target to cut from 275lb to 200lb. 0,8g to 1g of protein for each pound of body weight is a great ratio for bulking, but for cutting you can go as high as 1,2g per pound and don't make a huge calories deficit to protect your muscle and make sure you are not losing muscle. So far I went from 275lb to 260lb in 4 weeks and lost barely nothing on chest and limbs measures. But my belly has deflated really high. I have been able to progress lifting more weight in the gym and don't feel great fatigue in halfaway the training session. I keep nice amount of carbs concentrated in my lunch and afternoon meals and go to gym after my worktime. My proteins are distributed as best as possible across my 5 daily meals, I just lower it a bit in my afternoon snack, because it more about the carbs for a pre workout meal. I'm taking BCAAs, because I feel a great deal on my recovery when I take it. It may not work for most people, to me its a great result, since I go for many strategical no reps. Cafeine from coffe, pre workout supplement, whey protein for sweet snacks. And the most important... weighing and calculating absolutely any caloric intake. Measuring my meals allows me to maintain a moderate caloric deficit, hit my protein goal and achieve a great result on the scale while gaining strength during exercise. The bottom line is that it is possible to build muscle and loose fat at the same time, but it requires a very moderate to low caloric deficit, hitting AT LEAST 1g of protein for body pound (1,2 to 1,3 a sweet spot), and great workout at the gym.

[@bigmanfitness]

I agree 100%. I shoot for the 1.0 g/lb as my target as I am working through a cut and bulk phase. I take in my carbs early (Breakfast and lunch) as I lift before dinner and focus heavily on protein throughout the day. Dinner has some carbs but more of a protein focused meal for me.

[@JohhnyBasedDepartmentDab]

1g/lb of protein is certainly enough and i could even say borderline overkill , research has shown that there pretty much isnt any reason to go above 0.8g/lb for natural athletes. Btw this applies to normal body weight , if you are overweight you need to calculate for lean body mass. Idk ur height big man but if u r close to avarage i guess that you should just go for ~160g of protein daily and start a fat loss phase + resistance training.

[@jzuany]

Those studies reflect that results for people on a bulk and not in a caloric deficit. If you're looking to cut weight, you must protect as much as you can your muscle, to make sure youre loosing just fat and not cutting weight, because you're loosing your muscle. Cutting very hard with low protein intake will make you loose muscle and therefore your metabolism will decrease and them you will loose less weight.

[@bigmanfitness]

I like your thought process but those academic studies also point out that increasing protein intake is not bad, it is just whether your body can use it all or not. I am 6 foot 3 (A little taller than average) and I carry about 150lb's of skeletal muscle, meaning more protein during a weight loss will help me keep some of the muscle and focus on more of a fat loss.

[@bigmanfitness]

Exactly.