Q: “I’ve heard many different ‘facts’ about how much protein you SHOULD eat.
And how much fat you should or shouldn’t eat.
How do I know this is right?”
A: This guidance is based on success with myself and hundreds of clients around the world.
After doing this a lot, I’ve deduced what seems to work effectively across the board and most importantly, what is achievable and maintainable.
In the advanced Fat Loss and Muscle Building Training, we do shift the % calculations more to either end of extremes for quicker results in muscle building and fat burning.
However, it comes back to our stepping stones, if we can’t stick with and apply this approach, then going to extremes is pointless as there is a higher chance of a crash and burn and de-motivation.
As it requires a higher level of commitment.
That is why I give this guidance at this stage.
Everyone is TOTALLY individual and no set amount is right for any single person.
That’s why we begin with the above foundation and tweak as we go till we hit the sweet spot.
We are scientists, this is our data and we collect it to respond effectively. As a basis, there are two facts you can be sure of:
Proteins are by far the most important macro as they are needed to preserve muscle mass when dieting, and build it when adding muscle.
Protein also has the highest thermic effect of any macronutrient.
This means 20-30% of the calories are burned off in the digestion process.
It’s scientifically proven that protein has a high satiating effect on the body and mind.
An example of this is when you’re really full from a meal.
If someone offered you a 16oz lump of steak or chicken for dessert.
You would most certainly say no. However, if they offered you a sweet carb desert, you would probably say yes.
Carbs have a very little satiating effect on our body and mind.
That’s why we seem to be able to eat an endless amount of sweets and treats and never be full.
Fats are an “essential” macronutrient.
In theory, you can survive without carbs, but you can’t survive without fats.
As a minimum, we should intake shoot 0.35 grams of fat per pound of body weight.