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Thread: Protein Question - How much to intake for body fat percentage loss? page

  1. #1
    iamjengar's Avatar
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    Protein Question - How much to intake for body fat percentage loss?

    Primal Blueprint Expert Certification
    Hi!

    I've started eating primal about 2 months ago. I've been losing about 0.5 lbs a week. I have a copy of the Primal Blueprint and inside it covers the caloric details needed to lose weight. On MDA I've seen some sources say to intake about 1g of protein / 1Lb of body mass, but in the book it says 0.7g of protein / lean body mass. My lean body mass comes out to ~78Lbs because of my high body fat %-age.

    There's a huge difference between 120g of protein and 78g of protein. I've been eating more in the range of 110g of protein. 20g of protein usually comes in the form of a protein shake. The other comes from either steak/chicken. How much protein should I be eating?

    I've been keeping between 50-80g of carbs a day, except on the weekends where my 80/20 moderately comes into play.

    Thanks for any help/advice.

    Goals: Lose body fat %-age!!!!

    Female
    4'10
    27 years old
    126 lbs
    38% Body Fat

    Exercise Regimen
    Mon - Weight Lift with Personal Trainer
    Tues - CrossFit bootcamp
    Wed - Jog/walk within heart rate zone (55-75% of max)
    Thurs - CrossFit bootcamp
    Fri - Zumba within heart rate zone (55-75% of max)
    Sat - Leisurely walk
    Sat - Hike/CrossFit bootcamp

  2. #2
    Kool's Avatar
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    How much fat in grams are you eating and how many calories total?
    Primal is mainly fat which curbs hunger.
    Just wondering, do you feel tired or sore all the time? The workout regimen of yours seems like a lot to do

  3. #3
    iamjengar's Avatar
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    Fat (g) - around 50
    Protein (g) - 100-110
    Total Calories: 1200-1300

    Fat mostly coming from 1/2 avocado, salmon and fresh mozzarella.

    First 2 weeks was really tough for soreness, but not any more. I take naps on my off days, but mostly I have a lot of energy. I get 8-8.5 hours a sleep a night.

    Can you suggest how to get more fat in my diet?

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    Cryptocode's Avatar
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    Quote Originally Posted by iamjengar View Post
    Fat (g) - around 50
    Protein (g) - 100-110
    Total Calories: 1200-1300

    Fat mostly coming from 1/2 avocado, salmon and fresh mozzarella.

    First 2 weeks was really tough for soreness, but not any more. I take naps on my off days, but mostly I have a lot of energy. I get 8-8.5 hours a sleep a night.

    Can you suggest how to get more fat in my diet?
    "0.7g of protein / lean body mass", that's what Mark means. Lower your protein to that and up your fats.

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    Kool's Avatar
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    Yeah you definatly need more fats!
    And 1200-1300 calories on that workout regime is really setting yourself up for failure. I've overexercised and under ate before and I just was super exhausted and the fat didn't budge. Slower weight loss usually means more fat loss than muscle loss.
    Eating a whole avocado is pretty fun! Especially when you make chocolate avocado pudding! Real decadent.
    Vegetables like broccoli can soak up oil real nicely

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    Quote Originally Posted by Kool View Post
    Eating a whole avocado is pretty fun! Especially when you make chocolate avocado pudding! Real decadent.
    Recipe please. Avocado and chocolate are two of my favorite things! Can I throw in some shredded coconut?

  7. #7
    Kool's Avatar
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    For 2 small servings or 1 huge serving (my size heheh)
    1 avocado
    1/4 cup of almond or coconut milk (any milk will do really)
    2-3 dates (depends on preference of sweetness) or 1 tablespoon of honey or maple syrup or xylitol
    1 tablespoon of cocoa powder and add more if desired (more=intense bitter chocolate taste)
    And yeah you can have it any way you like it! I heard adding sea salt is pretty good too.
    Have fun!

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