Can you simplify for me what I heard about your protein goal system for fat loss?
To lose fat quickly, I like what I call the Protein Goal diet. High protein (1.5-2 grams of animal protein per pound of bodyweight), high omega 3s (1.5 grams per percentage of bodyfat in fish oils), and carbs limited to green veggies, but those can be eaten in unlimited amounts.
To fit in that much protein, shoot for six to seven meals a day. BCAAs during training can count as a 7th meal. A two-hour fast before bed is recommended, so if you screw up and only hit four or five meals one day, don’t try to cram in the last two. Hey, you messed up, but you still made 80% today, and that’s okay. Start again the next day.
After a strict initial 14 day boot camp phase, a cheat meal every 5 days is added until the client is under 10% bodyfat, and then they can have a full cheat day. As for the ladies, same thing; just times the protein goal by .6.
Most nutrititonists tend to advocate diets that had worked for them, which isn’t always a good thing if the coach is a carb tolerant ectomorph. While I am definitely a fan of low carb diets for 75% of the population, he acknowledges that most can still get results with a carb-based diet. It just requires more precision than what the average Joe is usually able to commit to.
Need a handy way to calculate the amount of protein to eat per meal? Animal protein is roughly 22% protein; so 100g of chicken, beef or scallops etc. would translate to around 22g of protein. So if your daily protein intake is 400 grams and you consume 6 meals a day, shoot for 300 grams of animal protein at each meal. (300 x 22% = 66 grams of protein, x 6 meals – 396 grams a day.) It’s not ultra exact of course, but then again, you don’t need to be obsessive compulsive to lose bodyfat.
All is not lost for the 75% of the population who don’t tolerate carbs well. I am of the opinion that by getting lean and staying lean for a solid 18 months, you can actually make yourself carb tolerant. Just watch the subscapular skinfold site: as the reading goes down, carbohydrate tolerance goes up.
Food rotation, especially varying your proteins, is very important but it doesn’t need to be complicated. I suggest labeling the meats you usually cook at home as “home foods”, and make a point of avoiding those meats when dining out or traveling. So, for example,chicken, salmon and bison at home; steak, eggs and halibut on the road. In a nutshell, that is what the Protein Goal is all about.