WebMonitor your BF % ( google skin fold , rough estimate) . If you get stronger ( more weight & more reps) and the fat layer thickness reduces then you are progressing. Drink water, ( I drink 4-6 L a day). It will take a month to see much difference in BF%. Muscle is heavy and fat is light, so you may well gain weight while losing fat. Webfor a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. Consequently, the same 75 kilogram individual should increase their protein intake to 75 grams (300 calories) to 128 grams (512 calories) in order to gain muscle mass.
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WebFeb 22, 2024 · Even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. For example, 3 ounces … WebApr 9, 2024 · Choosing plenty of leafy greens, cruciferous vegetables, and greens vegetables such as cucumber, celery, and zucchini is a great option while on a fat-loss diet. You can also eat high-fiber, lower-sugar fruits like blueberries, blackberries, and raspberries. When choosing starchier carbohydrates, choose options that are higher in fiber, like ... how long being drunk last
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WebFeb 17, 2024 · Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0.54 to 0.77 grams of protein per pound of bodyweight per day. WebIf you weigh more than 200 pounds, you need at least 40-55 grams of protein per meal. If you’re in the 150-190 range, that could come down to 30-35 grams. Carbohydrate amounts vary even more based on individual bodyweight, bodyfat and metabolism. One easy approach: If you weigh more than 200 pounds, fix your carbs at 80-100 grams per meal. WebMar 14, 2024 · Early studies found benefits from consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs ( 15, 16 ). When rapid recovery is... how long before you seal new asphalt