Jan 9 (edited) in General discussion
1/9/24 - Day 2 - Protein
PROTEIN
When setting up a nutrition plan to get the best response from your physique, protein should be your top priority. If your goal is to look lean and reveal your muscle, you'll want to aim for a minimum of 0.8 grams of protein/pound of desired bodyweight. On the higher end, you can go up to 1.2 grams/pound of bodyweight. Anything more than that, and you're now just stealing calories from your remaining macronutrients (carbohydrates and fat) particularly if you’re in a deficit.
Protein is essential for building, repairing, and retaining muscle. When setting up your nutrition plan, the reason we emphasize protein as our macronutrient of most importance is because it lends itself best to the outcome for body composition, strength, and recovery. Even though overall calories are the biggest determinant for bodyweight, pair that with protein will lead to the best results for how you look.
For people who have tracked or eaten with a macronutrient focused attention before, this can be challenging. The simplest way to do this is to focus each meal and snack around your protein first.
Easy Protein List
White Meat (Chicken, Turkey, other poultry)
Red Meat (Beef, Bison, Game Meats)
Fish (Cod, Salmon, Halibut, Tilapia, etc)
SeaFood (Shrimp, Crab, Lobster, etc)
Eggs (Whole and Egg Whites from any source)
Dairy (Yogurt, Kefir, Milk, etc)
Protein Powder (Whey, Casein, Pea, Soy)
These are your most macro friendly options (low calorie, high protein density). There are plenty of plant based options as well. I included this list because as far as protein density for the calorie count these are the best options. Using this list as your primary sources of protein is the simplest and fastest way to body composition improvements. If you are controlling calorie intake for weight loss, these low calorie/high protein options are the simplest to include.
Tracking Note:
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
This is why leaner meats are typically used for a weight loss strategy. While fats are essential in your diet, when you choose fattier cuts of meat, you will notice your overall calories increase quickly.
Protein also has the highest thermic effect. Because protein takes the longest to metabolize, you actually burn calories through eating protein. So if you go over your protein go, this macro will be the least likely to add to bodyweight.
“If you desire to have a lean physique with low body fat, a protein focused diet is a must.”
Action Items
Daily Prompt
What protein dense sources do I enjoy most?
What protein dense sources are the most convenient for me?
What sources sit best with me digestively? Are there any foods that are off the list?
What would my sample day of hitting a protein goal look like?
Sample Day of Hitting a Protein Goal:
200 pound bodyweight goal
Breakfast
1 Cup of Egg Whites = 27 grams
2 Whole Eggs = 11 grams
1 Chicken Sausage Link = 13 grams (estimated)
Breakfast Total = 51 grams
Lunch
8 oz of Chicken Breast = 56 grams
Snack
2 scoops of Whey Protein = 40 grams
Dinner
8 oz of 96/4 Ground Beef = 48 grams
After Dinner Snack
1 small container of Greek Yogurt = 20 grams
Daily Total = 214 grams (you will get some additional protein from your non protein dense foods as well)
This is a sample of my day. Once you understand what protein sources you enjoy and make the most sense in your day, it is simple to adjust to hit your goals.
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1/9/24 - Day 2 - Protein
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