Often where I see people go wrong in this game is consuming far too much protein for their body weight. If you’re consuming too much protein for your body to digest and break down each day, it will store as fat simple as that. This can be detrimental to someone’s goals and can also lead to severe bloating.
As a general guide and rule of thumb I always write out my clients plans to have them consume between 2 – 3g of protein per kilogram of body weight they have. So let’s use me as an example… I weigh roughly 100kgs at the moment so my goal would be to consume roughly 300g of protein per day.
When wanting to build that lean muscle that everyone loves hitting your protein targets each and every day should be at the top of your priority list as this is how we lean down and get that strong, toned look.
List of foods that are high in protein are below:
MEATS
Chicken breast, Lean beef steak, Turkey, Kangaroo, Fish (Tuna, salmon, sword fish, snapper).
DAIRY
Milk, Low fat, cottage cheese, Eggs, Natural yogurt.
PROTEIN SUPPLEMENTS
Whey protein, Casein protein.
It doesn’t matter where you choose to get your protein source from just make sure you are eating the right number specific to your body weight each day. If you need any further help calculating these numbers, please don’t hesitate to reach out to me as I am always here to help you guys.
Further to this it’s absolutely vital we are weighing out our foods and cooking our meats correctly. Remember team it’s all the little things that add up that help us reach our goals.
When cooking your meats on the pan ALWAYS cook your meats in a nonstick pan or lightly spray some coconut oil on top.
NEVER use olive virgin oil because as soon as the olive oil hits the heat of the pan it automatically turns into saturated fats and brings you un-necessary and unwanted calories. #Truth
It’s important also to get your portion sizes correct and to always weigh your meats RAW for 100% consistency.
As another general rule of thumb for the MALES I would be aiming to have anywhere between 200g – 250g of protein per meal and the for the FEMALES I would be aiming to have anywhere between 100g – 150g of protein per meal which again is to always be weighed out RAW before cooking.
All things count team and the more educated you are the better your results will be so I hope this helps.
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