Protein intake for cut?

Hey i usually take about 180-190g (i weigh about 190lbs)....as im looking to lose fat and maintain my muscle, how much protein would i intake daily now as i imagine i can go abit lower as im looking to maintain muscle rather than bulk to build muscle? was thinking around 150g or so? Any advice appreciated.

I usually do 40% protein 30 carbs and 30 fat when doing this, work out the cals you need to be consuming and split it like I said. Remember the total cals dictate how much weight you gain or lose but the macro nutrients dictate WHAT you gain or lose, so to be lean and not lose muscle when losing weight, protein needs to be at least 40% of what you eat.

Keep your protein where it is. Drop your carbs to reduce bodyfat and increase your cardio (depending on how much you're doing at the moment of course). Obviously keep your fat intake low, if it's not already. But I wouldn't be dropping my protein to loose fat. Drop your carbs and increase cardio. You'll need your protein to preserve muscle and metabolism.

^^ what they said worked for me too. just watch the sugars in the carbs also. And id say you will need a cal deficit from what you are currently on.
 
chickend and ommelette and veg is a good way to replace a meal with rice or pasta say. i have 3 meals like that, 1 with rice, carbs intra wo and late night omellette. works good for :)

Don't drop protein, you took in x amount to grow x amount of muscle so dropping will (if you continue same progressive training) cause muscle loss.

You want to drop carbs from your diet as these aren't necessary for muscle growth, they are burnt as energy by the body and any drop in carbs the body will adjust to.

THETRUTH why does it need to be 40%?
Surely if your saying you gain what you eat why not 50/60%
as long he still eats 1g of protein per 1lb of 'LEAN' lb of body weight (too many people say lb of body weight not indicating it should be lean) then he will be fine just dropping carbs to reach the necessary kcal intake.
People will argue this and say no it's the law it should be lb of total body weight but bollocks to that if you had 2 guys both with 200lbs of lean muscle and one guy had 10% bf and the other 30% would you tell the one with 30% that he had to eat 20% more protein than subject A? Muscle requires calories to live fat doesn't. So it makes no sense to take total BW into consideration

And I'm going to say that 190g of protein for the OP is too much, there's no way he is 190lb 0% BF bow is there lol.

Thanks for the advice, so keep protein at 1g per lb of bodyweight or lean mass? i usually do 1g per lb of bodyweight. If i were to guess my Lean mass i would say its around 160/165lbs, i do have quite abit of fat on me hence me wanting to get rid of it and retain muscle.
 
Will drop carbs abit and add in cardio also.
 
My understanding was that to build muscle you would need more protein than to maintain muscle.
 
 

The protein you need to build the muscle is also needed to maintain this is why carbs are dropped to lower calorie intake, protein is too valuable to drop, lowering protein AND getting into a calorie deficit WHILE training is asking for muscle loss quickly.

And per lean body weight pound, there you say you weigh 190lb so it you are at 16% BF then 160-165g is correct. And be enough protein for you.

Thats great, cheers vapor

If I ate 40% of my calories from protein most days i'd be eating 380g protein, not happening lol.

Well obversely Liddy some of us dont eat as much as you do  

Vapor


Don't drop protein, you took in x amount to grow x amount of muscle so dropping will (if you continue same progressive training) cause muscle loss.

You want to drop carbs from your diet as these aren't necessary for muscle growth, they are burnt as energy by the body and any drop in carbs the body will adjust to.

THETRUTH why does it need to be 40%?
Surely if your saying you gain what you eat why not 50/60%
as long he still eats 1g of protein per 1lb of 'LEAN' lb of body weight (too many people say lb of body weight not indicating it should be lean) then he will be fine just dropping carbs to reach the necessary kcal intake.
People will argue this and say no it's the law it should be lb of total body weight but bollocks to that if you had 2 guys both with 200lbs of lean muscle and one guy had 10% bf and the other 30% would you tell the one with 30% that he had to eat 20% more protein than subject A? Muscle requires calories to live fat doesn't. So it makes no sense to take total BW into consideration

And I'm going to say that 190g of protein for the OP is too much, there's no way he is 190lb 0% BF bow is there lol.

 
cus if protein was more than 40% there would be no room for some carbs and important fats ???

Rather than.reduce protein

Clean up diet and oust processed and fatty meats, eat small meals every three hours, look at your training maybe increase reps and reduce.weight.moved, add cardio


Protein should be the last thing reduced

While using your lean body weight is correct unless someone is very fat I'd tend to say go for actual body weight as in my experience nearly everyone (myself included) overestimates thir protein intake.

Well I'm glad he's taken my advice on board, as I always tell people to use lean weight when doing diet plans as that's what I strictly stick to and my gains have never failed me.

And THETRUTH I know what your saying but why are you set on 40%?

Let me use an example:

A 190 lb man at 20% BF,
Weighs in with 152lb LMBW,
Let's use 18 Kcals per pound of LMBW for example
So he needs daily, 2730.
I your saying eat 40% of calories from protein he would require 1,092 calories which is 273 grams of protein.
That is 1.7g every pound.
Now if we used TOTAL body weight then that figure would raise dramatically to 342 grams which is overkill that's is almost 2 times his lean mass. See what I'm getting at? That is why I'm so set on using lean weight. The diet must be looked at on a whole and adjusted throughout the cut to how you require.

So for cutting SOS I would first try 15kcals per lb of lean mass to get your calories for the day an adjust depending on your progress,
For example if you were at 20% BF you would need 2280 calrories per day, whereas a lean bulk at say 20kcals you would need around 3,040, so it's quite a difference.

But at 2280 call it 2300 you'd get
608 calls from your 152 grams of protein,
You still need 1692 calls
So if you had 30% of that as fats you would require 57grams a day which gives you 508 Kcals.
With 1184kcals left that is 294grams of carbs a day, if you start at this you can monitor and adjust accordingly, obviously I don't know your BF% though and you might have less than 152lb lbmi, so your calorie intake would reduce again.

You could raise the protein to 1.5 grams per pound of LMBW and then that would reduce your carbs to 243 grams and raise your protein to 228 grams 240c/230p say.
Fats would also drop to 46grams. But it's down to personal preference and training intensity etc etc

I read an e book by will brink, and he suggested 40 30 30 , it works cus protein requires more energy to digest and keeps more of your muscle intact, who cares how much protein you are eating?? it causes a thermo effect in the body and works wonders for losing fat and keeping muscle.  I cant remember the exact figures but something like 20% of the cals from protein is used just to digest it.