| Hi Friend!
As of this writing, it's 88 degrees in Newton, MA. Wowser's we went from winter to summer quick. Time to break out the summer clothes box, so I don't sweat myself into a new weight class.
Speaking of weight loss, I've got the 3rd of 7 lessons I learned from the Eat. Lift. Build conference I attended and this one, again, is something you may already know or at least have already heard about, but you may never have had concrete specifics like you'll read now. Enjoy.
Protein Consumption and Weight Loss Dr. Stuart Phillips, discovered in his research that2.4g/kg/day of protein per day is most optimal on low calorie diets followed over 28 days while exercising 6 days to increase lean mass and decrease fat mass.
Example: 180lb. male wants to lose weight, while exercising 6 days per week with a mix of vigorous strength training (3 boot camp workouts) and interval training (3 interval sprint days per week).
180 lbs. male / 2.2kg/lb = 82kg body weight 82kg x 2.4g/day of protein = 197g protein / day Meals / Day = 4 on strength days and 3 on non-strength days. 197g protein / 4 meals / day = 50g protein / meal on strength days 197g protein / 3 meals / day = 66g protein / meal on cardio days
Example2: Weight Loss Cardio Day Breakfast
4 Large Brown Organic Egg = 24g Protein 2 Chicken Sausage Links = 12g 7oz Whole Fat Greek Yogurt = 20g Protein 2 tbsp of peanut butter = 8g Protein
3 cups of raw spinach = 3g Protein Total Protein = 24+12+20+8+3=67g
*1. This looks like something I'd enjoy and eat. *2. I don't know if this is healthy. It is my attempt to hit the math goals of protein needed per day (or per meal as in this example) based on the latest research I learned. *3. If you want to try a reduced calorie diet and using these new protein consumption guidelines, I recommend working 1-on-1 with a Registered Dietician (RD). If you want a referral, reply and I'll help you find one.
According to Dr. Phillips research (as seen in #5 of his slide summary below), higher protein consumption while on a reduced calorie diet and exercising 6 days per week, helps to preserve muscle mass and augment fat loss. "Yes, good signal."
Coaches Note: If you're looking to lose weight and you choose to reduce calories for a period of a month, while still exercising 6 days per week, eat more protein.
Coaches Note2: Or attend the next nutrition discussion and I'll help you come up with a custom meal plan based around foods you like, you're goal and your schedule.
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