1lb protein per pound of fat

[britneyisfree]

Keep seeing this come up and I'm wondering what about people who weigh like 300lb how on earth would that work?

It’s 1g protein per lb of lean body mass.

although I think that’s probably too much for most people (unless you’re an Olympic weightlifter for eg). I lost weight on a high protein diet and went from about 140lbs to 125 eating about 100-120g protein a day. It’s actually quite easy - you just need to prioritise lean protein at each meal and possibly also use protein powder (I use an unflavoured one). So for me, my typical day was:

breakfast: veggie scramble with 2 eggs + extra egg whites with a slice of toast (approx 25g protein)

mid-morning: coffee with protein powder stirred into the milk (about 10-15g depending on how much protein powder)

lunch: something involving a chicken breast (about 30g protein)

dinner: salmon, veggies, rice (about 25-30g protein)

pudding: non-fat Greek yoghurt with frozen berries (15-20g protein).

Rinse and repeat! I was weightlifting and doing a bit of running too.

But if you’re a huge bloke then you may very well need 300g of protein a day - they shovel in vasts amounts of food though (and must spend a fortune at the supermarket!)

Bear in mind lean body mass is not the same as total body mass. I weigh 165lb but my lean body mass is in the region of 100lb.

I've read that 1.2g protein minimum per kg of total body mass is a decent rule of thumb, given lean body mass is pretty tough to calculate accurately. 1.5g per kg of total body mass is my minimum target if trying to gain some muscle.

Oh right I see. I wonder how your know what was lean and what wasn't.

Anyway I'll give it a shot!!