First would like to thank @Andrewgen_Receptors for tagging @QuadQueen in a post that just got posted to the T Nation IG stories (about a guy in his early 30s living alone who cannot figure out why he is not losing weight). @QuadQueen wrote “Since the goal is weight loss, we want to feed LEAN body mass - not fat mass. This applies to your protein especially…shoot for 1 gram of protein/lb of muscle…”
I have to say this is the FIRST time I have ever heard protein intake/needs framed this way and it makes perfect sense. I am female currently weighing 175 at 5’8 with a larger frame (would love to be 160 - or at least lean enough to get back into some clothes that I don’t fit into anymore). I have only recently started lifting (3 years) and my body comp has definitely changed for the better. However as a female I have had a very hard time accepting when I get bigger - a problem I am sure many guys would love to have. Regardless, all I ever read is 1 gram of protein per pound which for me always meant 160g-170g. In a recent fat loss phase (that ended abruptly last week to a pint of ice cream and have yet to get back on track) I was probably averaging 140-150g protein. My most recent InBody scan at the end of January said I had 134.9 pounds lean body mass and 24% body fat. So does this mean I can reduce my protein goal to 130ish grams in a fat loss phase? I just feel too big and really want to lean down. Re-comping has been a completely new experience. Wish I started earlier but glad I finally found it.
You can, but it is not advisable for sparing muscle ina diet, or satiety for that matter. 1g/lb TOTAL bodyweight is the standard, and i don’t know if anyone is capable of convincing me otherwise.
Thanks for the shoutout. I’m not on instagram or any other social media so I’m clueless about these things.
You can reduce your protein to closer to 130-140 grams based on your lean body mass - BUT the caveat here is that you should not increase carbs or fat to compensate for lost calories. As I said in my previous post - our goal is to feed the weight we want to keep not the weight we need to lose. Your carb and fat amounts should reflect this too. Base your intake more closely on what your needs are to maintain your goal weight, not necessarily your current weight.
The goal isn’t to lose muscle, and my opinion may change based on your workouts and current carb/fat intake. But at the end of the day, there’s only so much protein your body will use to build/repair/maintain your muscle, the rest is excess calories. If the additional protein helps keep you full and prevents you from eating more carbs/fat - then the extra may be warranted - but this all depends on your overall progress. It’s important to remember that every BODY is a little different.
I would once again encourage you not to overthink this. Counting grams/macros isn’t even necessary in most cases. If weight loss is your goal, focus your intake on lean proteins, plenty of non-starchy veggies, and a little heart-healthy fat for flavor. Eat when you’re hungry. Stop when you’re satisfied, not stuffed. Stay hydrated, get enough sleep and stay active. This isn’t rocket science - and a lot of times getting caught up in the numbers hurts more than it helps. Just keep it simple and the results will happen!!
Not my area of discussion but I’ve commented on this before:
That kind of mindset HAS to change if you are going to succeed. You HAVE to let go of what you did yesterday, or what you did last week, and start with better decisions TODAY.
Waiting until the time is right to start over - or saying, “I ruined this week. I’ll start again next week”. Or saying “I failed my NY resolution this year. I’ll try again next January” will not get you there.
This exact moment is the time to enact a change.
Also. Fat loss is hard. A calorie deficit is required. So ask yourself this. If you can only eat a little bit of food, what should it be? Protein, that helps your body preserve muscle? Fat or carbs, that your body can store or burn for energy to avoid burning your fat stores? The choice is obvious: you must prioritize protein.
That’s just another way of reiterating QuadQueen who said not to compensate the missing cals from protein by backfilling with carbs or fat.