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• protein alone does NOT build muscle
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protein supports muscle & its growth, but in order to actually build it you must be in a caloric surplus. i& #39;m literally not building muscle on an average of 2000cal/day (a deficit for me) so you probs won& #39;t build it on 800 or any deficit
protein supports muscle & its growth, but in order to actually build it you must be in a caloric surplus. i& #39;m literally not building muscle on an average of 2000cal/day (a deficit for me) so you probs won& #39;t build it on 800 or any deficit
^^ and too, if muscles start to show while eating high protein, it& #39;s likely that you& #39;re losing fat and revealing the muscle, not gaining more muscle. remember that losing weight is great for the ED, but losing fat is what we reeeally want!
• protein typically isn& #39;t v high cal!
great for the ED mind!! 100g of raw salmon (21g protein) is 127cal. lots of diff tuna packs (~18g protein) are 70-110cal each. 100g of edamame is 109cal (11g protein)
great for the ED mind!! 100g of raw salmon (21g protein) is 127cal. lots of diff tuna packs (~18g protein) are 70-110cal each. 100g of edamame is 109cal (11g protein)
^^ BUT! vegan options for protein may be higher cal (ex. 50g red lentils is 171cal for 13g protein). that& #39;s usually bc those sources are higher in carbs or fat instead of mostly protein like meat would be. you could eat less lentils for cals, but you& #39;d also get less protein
• how much protein should you eat?
allegedly 1g per pound body weight or 1.6g per kilo. u hoes never listen so you probs won& #39;t do this (even though you should bc you are starving!!)https://abs.twimg.com/emoji/v2/... draggable="false" alt="🙄" title="Gesicht mit rollenden Augen" aria-label="Emoji: Gesicht mit rollenden Augen"> so just try to make protein your highest percentage macro if u track it
allegedly 1g per pound body weight or 1.6g per kilo. u hoes never listen so you probs won& #39;t do this (even though you should bc you are starving!!)
^^ you could also aim to get 20-30g of protein per meal & if you can, aim to get 30-50g per meal!
• pro tip https://abs.twimg.com/emoji/v2/... draggable="false" alt="‼️" title="Doppeltes Ausrufezeichen" aria-label="Emoji: Doppeltes Ausrufezeichen">
try & diversify your protein sources. u shouldn& #39;t get all ur protein from just eggs or just chicken. i utilize meat, eggs (vegan) protein powder, yogurt, veggies, and grains for protein (tl:dr diff protein sources have diff amino acids & ur muscles need them all)
try & diversify your protein sources. u shouldn& #39;t get all ur protein from just eggs or just chicken. i utilize meat, eggs (vegan) protein powder, yogurt, veggies, and grains for protein (tl:dr diff protein sources have diff amino acids & ur muscles need them all)
okay that& #39;s it!! this is short & i& #39;m no expert. so many ppl are scared of protein bc of gym bros, but seriously unless you start consistently lifting heavy (>10lb weights) eating a lot more cals AND getting enough protein, you won& #39;t build muscle. it& #39;s a very difficult thing to do
