Im currently 330 lbs, I’m 6’2, big framed…I can still run a mile with no problem but I have a belly and love handles that are hard to shake off. I feel I do good amount of cardio but don’t want to start cutting into my muscle. I know the rule of thumb is 1.5g per pound of body weight but that’ll put my protein intake at 495g of protein per day. My goal weight is 265. Any tips on how what or how I need to adjust my macros?
You would need to get to true 10% bodyfat/lose 100+ lbs for that to be an issue
Follow this(+ stay mainly in super strict zone) till down a good 50lbs…
240 g/d. At most.
330 is how big I was at my heaviest. 265 is where I was at my recent lightest, and I managed that drop with a slight increase in overall barbell strength, specifically on my deadlift. I didn’t measure marcros the entire way, but I’d say that most days I was probably around 200-250 grams of protein. 300 was probably the highest I’d go if I was eating steak all day, certainly never anywhere near 500
I’m still fat, and you will be too if you make it to 265, but at least I look like a lifter! If you’re eating well, dropping scale weight and your lifts are staying in the same ballpark as you get lighter, you’re doing just fine. Your window for success is really quite large.
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1.5g per lb seems high.
1g per pound of lean bodyweight would be more realistic
I’m not sure if this is bro science but how true is it that the body is only able to absorb up to 30g of protein in one meal? Whats the most protein I can take in one sitting for it to be most effective?
I believe this has been disproven.
There was a study done, and I think there’s an article on T-Nation about it, where older women were given 80% of their daily protein in one meal, and they all improved in muscle growth (I think) and bone density even. I’ll edit when I find the link.
Yeah, that’s what ive heard before too but wasn’t too sure, wanted to get real life opinion on it, if there really is no limit…would double scooping protein powder be a good way of reaching my daily intake goals?
I’ve personally done that and it helps, but you’ll probably have bad protein farts.
Currently, I don’t do as much protein as I used to.