Nutrition Solutions

Eat this Much Protein Daily to Lose Fat & Build Muscle

Eat this Much Protein Daily to Lose Fat & Build Muscle

Did you know? Protein is the number 1 essential building block of muscle and also plays a critical role in burning body fat! Eating the right amount of protein daily paired with a consistent exercise routine does all of the following … Boost metabolism, increase fat burning, increase lean muscle tissue, reduce hunger and cravings..
But how much protein should you eat daily to lose fat and build lean muscle simultaneously?
The short answer : 1 gram of quality protein per pound of lean body mass. (LBM) If you don’t know what your lean body mass is… No worries, (I don’t know what mine is either) just use your target goal weight. Our CEO Chris Cavallini often talks about how he has never counted calories in his entire life… (And he stays cover shoot ready year round)

He does however, track protein intake as high protein meal prep is the key to fat loss, improved health and achieving a desirable physique. I’ll never forget when he told me how he’s able to so effortlessly and consistently hit his daily protein intake… And since, my results have been through the roof! So I try to share his “secret” as often as possible! Chris’ created the 70/30 formula to make hitting ones daily protein intake effortless for weight loss AND adding lean muscle at the same time, is as follows: 70% of overall protein intake from high-quality food. ex. grass-fed beef, antibiotic/hormone free poultry, bison, elk, venison, wild caught fish… 30% from quality protein supplements. ex. Kaged, 1stPhorm Taking in all of your required intake from meal prep can be overwhelming, expensive and a huge hassle. Which is why this formula is so effective! Basically, if you weigh 200lbs now… And your goal weight is 170lbs… You want to consume 170 grams of protein daily. 119 grams of protein (70%) from high protein meals… 51 grams of protein (30%) from protein supplements. If your goal is to be burn fat, build lean muscle, be healthy, and look good naked year-round… Do your best to consume 1 gram of quality protein per pound of lean body mass, EVERY DAY. Because it’s CONSISTENCY that turns average into excellence! But there’s more! One of the reasons a high protein diet is amazing for better health and improving body composition is that protein is low in calories, but fills you up! So with high protein meal prep, you’re far less likely to be hungry during the day or over indulge late at night… Even when in a calorie deficit!

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