Guaranteed-Fat-Loss-

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protein, you’re throwing a steak to the lion, which keeps it from eating yourmuscle.!This becomes more important as you get leaner. The less body fat youhave, the more protein you usually need to prevent muscle loss whiledieting. (39)!When your body has thousands of extra calories stored as fat, it’sgenerally less likely to break down your muscles. The reverse is also true,however.!If you’re training hard while you’re in a caloricdeficit, your body uses even more protein,so you need to eat more to maintain yourmuscle mass and strength. (31-35)!Before you can set your protein intake, youneed to estimate your body fat percentage.!If you use your total body weight, and youhave a lot of fat to lose, you’ll probablyoverestimate your protein needs. Forinstance, if you weigh 300 pounds and eatone gram of protein per pound, that’s 300grams of protein — the equivalent of 14chicken breasts.!Lean Tip #4Anecdotally, mostathletes feel better onhigher protein diets.Studies have shown thatstrength and enduranceathletes almost alwayseat more protein than“experts” recommend.(29-35)New research isshowing that theathletes might havebeen right all along.
If you set your protein intake according to your lean mass, however, youget a far more realistic protein target. At 300 pounds and 40% body fat,you would have 180 pounds of lean mass. If you eat one gram of proteinper pound, that’s only 180 grams of protein, or 120 grams less than youoriginally predicted.!That’s an extreme example, but it shows you why you generally shouldn’tuse your total body weight to estimate your protein needs.!To estimate your body fat percentage, look at the pictures below andchoose the one that best fits your physique.!!!!!!!!!!!!!!!!
Page 3 and 4: !!!!!!!!!!!!!!!!Copyright © 2014 E
Page 5 and 6: !“Dieting was once thought to be
Page 7 and 8: !!“Armi is giving away all the se
Page 9 and 10: “Everything must be made as simpl
Page 12 and 13: If you’re a woman or someone with
Page 14 and 15: Step 2: Add the numbers inside the
Page 16 and 17: !!!Goal / BackgroundMaintain or imp
Page 18 and 19: 2. Take the answer from step one, a
Page 22 and 23: !!The Man’s Guide to Estimating H
Page 24 and 25: If you’re unsure of where you fal
Page 26 and 27: If you want to eat less protein or
Page 28 and 29: Step 4: Set Your Fat Intake!Most st
Page 30 and 31: Jon decides to eat 30% of his calor
Page 32 and 33: Jon’s new target for carbohydrate
Page 34 and 35: Step 7: Adjust Your Diet Based on Y
Page 36 and 37: !!!!!It turns off automatically aft
Page 38 and 39: There’s An Easier Way to Diet!If
Page 40 and 41: References!1. Buchholz AC, Schoelle
Page 42 and 43: 19. Ravussin E, Lillioja S, Anderso
Page 44: 39. Helms ER, Zinn C, Rowlands DS,

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