Protein diet and workout
The high protein diet has become one of the most popular diets around these days, and for good reason. I mean, this is obviously a site geared specifically towards workout related topics, so why the hell am I writing about diet stuff. If your primary goal is building muscle (or increasing strength), you need to create a daily caloric surplus of about 250 calories above your maintenance level (about half that for women). Whether your specific goal is weight loss, building muscle, maintaining muscle while losing fat, or just recovering better from your workouts, the high protein diet is definitely ideal for you. Which means, a high protein diet is key to keeping you full and satisfied, and keeping your hunger under control. So, what you need to do now is create the diet plan that will work best for you. Along with a proper workout routine and an ideal calorie intake, a sufficiently high protein diet is one of the 3 requirements for muscle to be built. There are a bunch of complicated ways to estimate what your maintenance level is, but the quickest and simplest way is to just multiply your current body weight (in pounds) by 14 and 18. Meaning, without a high protein diet, muscle growth, muscle maintenance, and workout recovery will just not be happening as effectively as it should. Now let me explain what the hell that actually means. Meaning, a caloric deficit is a fat loss requirement. Simply put, no matter what your goals are, EVERYONE can benefit from eating a high protein diet consisting of various high protein foods. And, unlike the many fad and gimmick diets around these days, this one is actually supported by scientific research and real world results. Step 1: Calorie Intake The most common recommendations for your daily calorie intake are: If your primary goal is losing fat, you need to create a daily caloric deficit of. Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.
Meaning, a caloric surplus is a muscle building requirement. In this example, this person would need to eat 2000 calories per day to lose fat. As you can imagine, fully explaining how to do that would require its own insanely comprehensive guide. What all research shows is that there is no aspect of your diet that is more essential to this process than protein. Protein plays a crucial role in the growth and repair of everything from skin to hair to nails. Doing so creates a caloric deficit, and this forces your body to start burning your stored body fat for energy. As I mentioned before, the most often recommended caloric deficit is about 20% below your maintenance level. Doing so creates a caloric surplus, and this provides your body with the calories it needs to actually create new muscle tissue. Calorie Maintenance Level Every person has a certain number of calories that they need to eat each day in order to maintain their current weight. And what all research shows is that eating a high protein diet is the KEY dietary factor in preserving lean muscle while body fat is lost. As I mentioned before, the ideal caloric surplus for most guys is about 250 calories above your maintenance level, and around half that for girls. Of the 3 macronutrients that provide our daily calories (protein, carbs and fat), research shows that protein is the most filling of them all. A Workout Routine Header Right A Workout Routine Articles Store About Contact How To Create The Perfect Diet Plan For Your Workout Goal. See, during any kind of weightlifting or strength training workout, your muscles are basically being broken down with the intent being to build them back up a tiny bit better than they were before. In addition to usually being low in calories, high protein foods are also some of the most filling foods there are. Like I said earlier, a sufficient protein intake is a requirement for maintaining muscle.
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