An excellent diet is trying to eat your body weight in protein, so if you weight 200lbs eat 200G in protein. It fills you up fast. This is my summer time cut.
💊 1: Based on research, going above the recommended daily allowance for protein can have benefits. 💊 2: The recommended protein intake depends on the individual's goal weight, not their current weight. 💊 3: For optimal results, it's suggested to consume protein throughout the day, aiming for 40 to 50 grams per meal. 💊 4: Spacing out protein intake with three to four large meals spaced three to six hours apart can enhance muscle protein synthesis. 💊 5: Protein not only aids in muscle building but also helps with hunger control and satiety during weight loss. 💊 6: A possible diet plan for the individual could include around 130 grams of protein per day, split into three to four meals, with occasional refeed days. 💊 7: Incorporating more movement, such as walking, can be beneficial for maintaining muscle and overall health.
Rabbychan... I'm glad you had the same reaction. That's nowadays Problem. Anyone can talk about anything. And share it to all. One person thinks something, the other person know something...but the most people think that they do know. And the last thing is the Problem.
Great video Paul. Please consider doing a video of a Full Day of Eating Out at Restaurants. I'd like to see you picking out healthy choices at common fast food or fast casual restaurants, thanks
Thank you. This makes it extremely clear. This is better than using a calculator at least for me. Understanding why we must do these things to reach our goals really helps motivate me.
YES - There is so much info out there with differing opinions that it is hard to not be confused especially when they talk about per pound/kg of body weight and with no mention of your desired correct weight for those that are 50-100-200 pounds over weight. Always base your calculations on where your weight should be!
What a great video Paul thank you. I have currently lost three stone of weight and i am now 13 stone 4 & hoping to get my abs out by the next 8 weeks for my holiday. Can you do a video on how you deal with possible consipation from a high protein diet?
@@PaulRevelia I have started pumping iron now i have lost most of the weight, but still have a little to loose to have my abs showing. I was going to use the method you mentioned in this video by calculating how much protein intake to add to my diet to build muscle while burning down the last bit of belly fat. The only problem is while i was dieting i noticed the more protein i consumed i started to get constipated.
Chat GPT a diet regimen that works with fasting. It really helps. I figured this is how to do it for myself. I’m doing the 12-8 open window eating fast. Here’s my lunch. Two cans of tuna, 4 hard boiled eggs and a 50G protein shake. This is around 100G of protein Dinner- two chicken thighs, some vegetables, and another 50G of protein. You can also incorporate egg whites, non fat Greek yogurt, ground turkey, chicken breast, etc. you can do it bro!
I'm not a body builder or really even all that athletic. I'm mostly exercising just to gain a little muscle and to help my body not fall apart as I age. I'm also decently small person and only a few lbs below the reference weight for the RDA in my country which claims 56g of protein for a 154lb male... So I just aim for over 100g a day. It's a nice round number and easy to guess to make sure you are over. Some days I won't hit it and some days I'll be way over, but I'm far too lazy to track every gram and it's been working well for me so far.
I'm 60 y/o, 6'2" and a retired U.S. Marine. Last November I finished my 38th surgery for nerve damage/back & shoulder damage, over the past 16 years from combat related injuries. Now I'm finally able to start rebuilding my life physically. Since, 1 Jan. 2023, until Aug. I've went from 301lbs to 243lbs, by eating healthy. Loosing weight has been very detrimental for me, but I want to regain muscle to fill in loose skin & be stronger. I'm lifting 3 days a week, eating 50-75 g of protein, 950-1200 calories a day. I subscribe and I'm watching via, TH-cam. Any thoughts, or help would be highly appreciated!!!! The Old Gunny.
Yes, go back to what ever country you destroyed and help people who had done nothing to you rebuild their lives. And stop whining, you are alive, which is more than what can be said of those you assaulted.
I am glad I started to check your videos agian--------your awesome and protien is the magic wand-----thats the only nutrient I make sure to consume. Of course staying in a deficit to stay lean and mean (so to speak) Keep up the great work------Thanks
Paul-------- your flexing in one and not the other. I eat once a day and take my protien all withen one hour and I am ripped. I love your content----- your awesome.
@@PaulRevelia I know---your a beast, nonetheless your flexing in one and not the other.. I am 58 and get alot great info from you. I need to be more disciplined to get where your at. I am pretty good--Ill send you a picture on day.
Just stated following you love your advise. I believe you said you haven’t gone the trt route yet. So with that being said what’s you T levels on your lab work cause you look great!!
man i am going to have to up my protein. I got GBS about 2 years ago lost feeling in my body up to my ribs it has come back somewhat stability issues numb below the knees. Used to feel like i was floating now im on stilts . Have been keto since 2017 will maintain my diet its kept me thin. i worked the iron hard in high school big time atrophy these days. Probably same age as you maybe half a year older. I am around 60 - 80 grams of protein daily between eggs and collagen a pretty strict diet 150lb or 68k is my current static weight. I am going to join a gym its been 30 years got nothing to lose. i want the opposite of bulk i don't care if i look like a runner but i want my core strength back definition as well. Watched a few video's i appreciate the content the science based look at protein is excellent maybe not ideal for me but it puts those needs at the front of my mind.
I usually go walking if our weather is nice enough.I go between 4 to 5 miles. While fasting. I used to be 200. I went down to 160. Then I started gaining. I’m around 178 I want that lean look! I sometimes eat my first meal at 11. There’s sometimes I’ll do omad. I still have this stubborn fat I’m having trouble getting rid of!
recently ran out of powder and my next one was delayed so for 4 days i was only getting 120 - 150g per day from actual food ( i'm vegan so it's hard to get a lot from whole foods ) and in that time i lost strength gained a bit of bodyfat and my muscles looked soft... was crazy how much i changed in 4 days and it rolled on for about a week even after my protein came and i added the powders back in to get me up to 250g a day then finally my bosy composition went back to normal phew.
@@geno5169 i mainly use a brand called Protein Works, they do a protein blend which is a mix of soy isolate, brown rice, pumpkin, sunflower seed and pea proteins. Of all the ones i've tried ( and i've tried a lot ) this one seems to be the most effective for muscle recovery and growth... and if i was to choose a second best it would be a brand called Bulk, they also do a blend of pea, pumpkin and brown rice protein which is good too. My main advice would to choose one that is made of multiple sources as it will be more bioavailable to your body as opposed to say a pea protein alone that doesn't have a full amino acid profile. Hope that helps.
@@PaulRevelia looking at my food app they went up by 1-200g on those 4 days so they actually increased... think the lack of protein made me hungrier than usual.
What blows my mind is I have seen videos where fully ripped African guys in remote villages go to gyms with no facility and definitely do not have these diet knowledge. They do no such calculations. I wish someone did research on them too.
That’s because their food is natural. The fruit here compared to their fruit is totally different. Nothing is engineered there. No steroid , parabans or none of the stuff over there. A lot of ingredients are banned in other countries.
So, this 4-servings per day regime is not really compatible with 16to8 intermittant fasting, I guess. If losing fat is the main goal, would you still advise to do 4 meals - each with lots of protein?
A really cool idea for a study I’d love to see is comparing a “less optimal” total daily intake spaced out like 4 or 5 times vs a “more optimal” total intake but only twice. I’m starting to think 25-30 grams 4 times even at only 100-120 grams for the day even for someone my size would be better than 1 gram per pound of goal weight spaced out between two meals. (But would imagine spacing it 4-5 times but hitting total intake would be better I would suspect.) should talk to Bill!
I’ve thought about this myself. If mps is maximized at as low as 19-24g of protein (if it’s high quality like milk and whey, there’s more leucine therefore you need much less total amount) than I wonder why we haven’t seen a study that looks into this.
I have a quick question...Should I get on the treadmill in the morning for 1.5 to 2 hours at 5 to 6 incline at 5 to 6 speed...or Should I go for 1 to 1.5 hours at 10 incline at 6 to 7 speed? Thanks.
A good topic for a video... I had to add a good protein powder to my daily intake cuz I just couldn't seem to eat enough protein I'm one of those weird people that likes vegetables I mean I just like vegetables so I guess it's helped with weight and fat game cuz I've never actually had that problem but keeping enough muscle on has been my problem and it's always cuz I forget to eat enough protein.
Protein use is based on weight+exercise level. Also, if you are trying to lose weight or older, you need more protein. I am currently at about 1g per lb as I exercise daily, losing weight, and at 50, getting on the older side.
@@Santa-ny1ypI just turned 55. I’am working on getting lean. I use to be 200. I went down to 160. Now I’m around 177. I someday’s OMAD. Or too meals. My first one is at 11. I’m working and trying to get lean!
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Hi ! I just want to ask if this amount of protein must become from just animal source? Because when you add oats, almond ..etc. The protein increase fastly and if calculate my protein and fixe it at 150 Gr for example (from animal source) when İ add fats and carb , it increase to ,170-180. So when you talk about protein intake it s combination of all food or just from animal source ? Thank you🙏🙏😊
I’m typically fasting 16-20 hours a day with a 6-4 hour feeding window are protein shakes and food practical in my small feeding window? Only to control blood sugar.
Protein is always useful. Just have over 20g per meal. You can hit 4 times if you do it every 2 hours on a 6 hour window or 3 on a 4 hour window. Protein generally takes 3 to 4 hours to process. But it will be 3 or 4 different loads with a bit of crossover.
@@Santa-ny1yp it’s been a little bit of a struggle to get that amount of protein in with such a short feeding window. Thankful I was able to get off all diabetic meds completely 10 months ago. Took a while to find some zero sugar, zero carbs protein powder. I’ll keep at it slow and steady and starving!😂
What about those doing intermittent fasting? And required to take roughly 130g daily... If spaced 3-6 hrs, meaning it will be 2 meals... What abt those doing omad?
Thanks so much, Paul. Some say not all proteins count because some don't have all the necessary amino acids required to build muscles. based on your response, I can count nuts and beans to the total protein count. @PaulRevelia
Damn. I intermittent fast and have a 4 hours eating window. Based from this I'll have to lengthen my eating window significantly to spread the protein out. I love intermittent fasting, it works so well.
Doesn't this information rule out OMAD has a viable way of eating if you want to gain muscle? Keep the good advice coming Paul. With the help of your channel I've dropped 50 lbs since February 1st. I went from 255 lbs to 205 at 20% BF. My next goal is to achieve 15% BF>
I think it’s certainly discounts the fact that one meal per day would optimize your ability to build muscle, so you could likely get enough protein in a single meal as an effective way for fat loss
Protein is the bane of omad. If you eat more, you will digest it slower. However, you can only absorb so many animo acids of a specific period. If omad works for you, keep it. If you cheat or just aren't super strict, add protein at those times.
If you wanted 50 grams of complete protein, you should factor in that up to 30% (15 grams) can be lost in the body converting it to Amino acids. So in essence, you'll need to eat 65 grams of complete protein to ensure you get the NET 50 grams you need. Ideally the net amount should be at minimum, eaten twice daily
I pretty much eat OMAD and I’ve built muscle just fine. I’ll train after work (5-6pm), then eat all my food between 7 and 9pm. It’s likely not optimal for muscle growth but doesn’t mean you can do so, provided your nutrients and training are on point.
@@paladindanse98 I am glad that this approach works for you. I tried working out after work, but I found eating that close to bedtime unsettled me, which caused sleep problems Each to their own. 😀
How does this play out with an intermittent fasting schedule? Is eating this much protein in a 6-8 hour window instead of spacing 2-3 hrs apart not as effective?
I saw a video by some professor who found that we need only about 50 grams from exogenous sources because autophagy recycles a large amount of damaged proteins. Even vegetarians get enough from normal foods. And it's postulated that dead microbiobiota are reabsorbed as well. Let's not forget muscly gorillas are herbivores.
A very important point is being missed here as not all protein is equal. Animal protein especially from beef is much slower releasing than say from a whey protein shake. Also if you are eating plants and fibre with the protein they are actually binding to that protein stopping its bio availability. Many many people have built a ton of muscle from eating 1 or 2 meals a day but they were eating just meat so a carnivore diet.
This is why you must hit a total per meal to ensure MPS which for all sources of around 25-30g per meal, even vegan sources like my protein powder has added leucine.
Question for you Paul. My maintenance calories are 2300. To lose weight, I need a 500 caloric deficite of 1800 per day. But let's say I walk 20k steps and burn 1000 extra calories per day. Should I be eating 2800 calories or stick with 1800?
Does this include your protein shakes after a workout? Which protein powder do you recommend; female, 53, “Newbie”, workout 4-5x week. *Just found your channel & soaking in all this good info. Truly appreciate the sharing of your knowledge!
I'm also 130 lbs but I eat 2700 cal a day to lean up. My calorie calculator says I should be 2100 cal for my maintenance but I was losing way too much muscle at that deficit. Testing my maintenance I am 3100 cal a day. I walk 10000 steps day at work and work out 4 times a week. 1400 cal seem very low for his bodyweight. Once my 6 pack comes in I'll go back to 3000 cal a day. I'm have his body physique also right now. I eat 120 g protein from 9am, 20g every 2 hr. I read to eat the amount of protein to your body lean mass.
130lbs!! Unless your a 4ft teenage girl yo haven't gt at muscle to lose your maintenance definitely sn't 3000kcals, If that was the case you'd already have a 6pack & be shredded as feck Dear god wake up
I have no idea how to get that much protein in a day. According to this I should be at 120 gm protein per day but when I look at the food I log at the end of the day sometimes I have only gotten 50 gm in! I try not to eat a lot of meat so it is very difficult for me. Any tips on how to get more protein in?
So what... you can't make OMAD without building muscle? Or fasting for 16h without without building muscle? We see people doing it I'm slowly progressing and seeing muscle growth Just two meals between 4pm and 10pm It's confusing sir
Hello Paul. I did OMAD, and got results Dr Donald Layman made me reevaluate my approach so now I am doing 2MAD. Little is mentioned about this.... If you wanted 50 grams of complete protein, you should factor in that up to 30% (15 grams) can be lost in the body converting it to Amino acids. So in essence, you'll need to eat 65 grams of complete protein to ensure you get the NET 50 grams you need. Thank you for uploading and sharing.
The research on proteins certainly takes into account all of those details, and since I used research to back up my claims, I would love for you to share the link to your claim
@@PaulRevelia Not my claims. I refer to the research carried out by Dr Donald Layman. I would need to trawl the vast library of info to find that specific link, video and time stamp. Suffice to say, if you did eat 100 grams of protein, I very much doubt you'd assimilate 100 grams. Fat would be close to 98% as for carbs.... maybe 88%? 😀
@@PaulRevelia Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) ( 11 ). If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories. I hope this helps. 😀
@@PaulRevelia When calculating TDEE one has to take into account how much energy is required to digest the food consumed. This is the thermic effect of feeding. To calculate TEF simply multiply the BMR by 0.1. If these are factored in - then I apologise for wasting your time, in replying to me. Cheers. 😀
Wow. That calorie intake seems really low to me, especially with the training and cardio that he is doing. When I was around that weight, weight training 5 days a week and very little cardio, I was taking in around 2000-2100 calories a day and stayed the same weight. In order to gain weight, I had to bump up my calorie intake to about 2300. With that I gained about a 1/2 pound a week of fairly lean mass. My daily protein intake is always around 190-200 grams but I spread it out in 5-6 servings throughout the day.
There are other schools of thought from people who do shred to low body fat with IMF routines, and keeping stressors present to keep your metabolism healthy. Also, any comments on people who are diabetic (or at least back to pre diabetic levels through exercise and diet) re: re-feeding with carbs?
I’m sharing my experiences as a coach, the education that I’ve learned going back to school to study Exercise Science at the University of South Florida, and the experts, that I am surrounded by as well as my personal experience as a coach and athlete, I’m certainly open to other approaches
I eat carnivore… 40g is a joke per meal. I eat something like half kg of meat and that is nearly 125 g per meal. And I am only about 125 pounds. I am eating about half kg of meat, half liter of milk (kefir) and about 200g of eggs. Plus min 50g of butter. You may say that’s too much. I find it is just right. I can already feel rock hard muscles that I have never experienced in life. I will be 49 next month
I think a more realistic target for him is 100 grams. I figure his lean body mass is about 105. He's only got about 25 pounds of fat in total! 130 grams of protein while eating 1400 calories a day is very difficult , unless his diet is almost purely protein based. The highest protein foods eg tuna,have a ratio of 25% grams of protein to number of calories . I find that most are in the 10% range.
What is your daily protein intake range?
120~130g, my weight is 57 kg
My goal has been for the last 20 years is 1g per 1 lbs
An excellent diet is trying to eat your body weight in protein, so if you weight 200lbs eat 200G in protein. It fills you up fast. This is my summer time cut.
170-180 daily at 187lbs… currently cutting for summer shred
Going for 200 but lucky to get in 100-130 daily
Paul this channel is so good. No fat, straight meat and good advice! 👌
No pun either.
This might be one of your best videos. Great information!
Glad it was helpful!
💊 1: Based on research, going above the recommended daily allowance for protein can have benefits.
💊 2: The recommended protein intake depends on the individual's goal weight, not their current weight.
💊 3: For optimal results, it's suggested to consume protein throughout the day, aiming for 40 to 50 grams per meal.
💊 4: Spacing out protein intake with three to four large meals spaced three to six hours apart can enhance muscle protein synthesis.
💊 5: Protein not only aids in muscle building but also helps with hunger control and satiety during weight loss.
💊 6: A possible diet plan for the individual could include around 130 grams of protein per day, split into three to four meals, with occasional refeed days.
💊 7: Incorporating more movement, such as walking, can be beneficial for maintaining muscle and overall health.
50 grams per meal, hahahahha
Rabbychan... I'm glad you had the same reaction.
That's nowadays Problem. Anyone can talk about anything. And share it to all. One person thinks something, the other person know something...but the most people think that they do know. And the last thing is the Problem.
@@micha3828 💪🙏
Great video Paul. Please consider doing a video of a Full Day of Eating Out at Restaurants. I'd like to see you picking out healthy choices at common fast food or fast casual restaurants, thanks
I did a full day of eating at fast food restaurants a while ago, but I can do a new one
@@PaulRevelia I didn't know that I'll search through your videos and watch it. But if you want to do a new one don't let me stop you 😁
@@PaulReveliaI’d appreciate a new one
spaced by 3-6 hours. I'll bookmark this
I was about to post a question in summer sculpt FB group about this, hilarious you posted guidance. Appreciate you brother!
Paul this has to be my favorite vedio from you! I do eat sometimes 3 eggs with some egg whites. I might do some day’s. Low carb .
I appreciate the feedback
Thank you. This makes it extremely clear. This is better than using a calculator at least for me. Understanding why we must do these things to reach our goals really helps motivate me.
Glad it was helpful!
Amazing channel this, my new favourite source of info, great job 👍
Thank you I appreciate the kind words
YES - There is so much info out there with differing opinions that it is hard to not be confused especially when they talk about per pound/kg of body weight and with no mention of your desired correct weight for those that are 50-100-200 pounds over weight. Always base your calculations on where your weight should be!
What a great video Paul thank you. I have currently lost three stone of weight and i am now 13 stone 4 & hoping to get my abs out by the next 8 weeks for my holiday. Can you do a video on how you deal with possible consipation from a high protein diet?
Can you explain what you mean by high-protein diet? How much protein are we talking?
@@PaulRevelia I have started pumping iron now i have lost most of the weight, but still have a little to loose to have my abs showing. I was going to use the method you mentioned in this video by calculating how much protein intake to add to my diet to build muscle while burning down the last bit of belly fat. The only problem is while i was dieting i noticed the more protein i consumed i started to get constipated.
I just asked a similar question in the transformation group. Great answers here. Thanks Paul.
Glad it was helpful!
This video was so informative and has really helped me! Thank you, really appreciate all that you do
Glad it was helpful!
how would this work if youre fasting 16 hrs a day?
Thats what i was thinking
I fast 20-23 hours a day lool RIP
Chat GPT a diet regimen that works with fasting. It really helps.
I figured this is how to do it for myself. I’m doing the 12-8 open window eating fast.
Here’s my lunch.
Two cans of tuna, 4 hard boiled eggs and a 50G protein shake. This is around 100G of protein
Dinner- two chicken thighs, some vegetables, and another 50G of protein. You can also incorporate egg whites, non fat Greek yogurt, ground turkey, chicken breast, etc. you can do it bro!
Pleasantly surprised at what you had to say, thank you
Appreciate the feedback
What is the minumum amount of protein to be taken if a person does weight training
Another great video I did not know. Thanks!! Paul
I'm not a body builder or really even all that athletic. I'm mostly exercising just to gain a little muscle and to help my body not fall apart as I age. I'm also decently small person and only a few lbs below the reference weight for the RDA in my country which claims 56g of protein for a 154lb male...
So I just aim for over 100g a day. It's a nice round number and easy to guess to make sure you are over. Some days I won't hit it and some days I'll be way over, but I'm far too lazy to track every gram and it's been working well for me so far.
I'm 60 y/o, 6'2" and a retired U.S. Marine. Last November I finished my 38th surgery for nerve damage/back & shoulder damage, over the past 16 years from combat related injuries. Now I'm finally able to start rebuilding my life physically.
Since, 1 Jan. 2023, until Aug. I've went from 301lbs to 243lbs, by eating healthy.
Loosing weight has been very detrimental for me, but I want to regain muscle to fill in loose skin & be stronger.
I'm lifting 3 days a week, eating 50-75 g of protein, 950-1200 calories a day.
I subscribe and I'm watching via, TH-cam.
Any thoughts, or help would be highly appreciated!!!!
The Old Gunny.
Yes, go back to what ever country you destroyed and help people who had done nothing to you rebuild their lives. And stop whining, you are alive, which is more than what can be said of those you assaulted.
Thank you for sharing this. I'm going to apply this.
You're so welcome!
I am glad I started to check your videos agian--------your awesome and protien is the magic wand-----thats the only nutrient I make sure to consume. Of course staying in a deficit to stay lean and mean (so to speak) Keep up the great work------Thanks
Wow, thank you!
Paul-------- your flexing in one and not the other. I eat once a day and take my protien all withen one hour and I am ripped. I love your content----- your awesome.
I’m 10% and one and 5% in the other and it’s not even close
@@PaulRevelia I know---your a beast, nonetheless your flexing in one and not the other.. I am 58 and get alot great info from you. I need to be more disciplined to get where your at. I am pretty good--Ill send you a picture on day.
When you say you notice a difference, what is the time frame? I don’t take photos or check in with coach everyday, we do that once a week.
Usually within a few weeks, I’ll notice performance and muscle size decreasing
190 to 215, any lower and I start losing strength. Great video! Thanks
That was exactly what I need it! FANTASTIC! 🤩
Nice videos thanks man
Glad you like them!
Should I buy protein powder for my extra protein?and to help my body? What’s the best brand of protein powder? There’s a lot out there
Yes I trust this company
www.corenutritionals.com/collections/premium-supplements/products/core-pro-5lb
Just stated following you love your advise. I believe you said you haven’t gone the trt route yet. So with that being said what’s you T levels on your lab work cause you look great!!
Don’t know it’s been 7 years since I had them tested
man i am going to have to up my protein. I got GBS about 2 years ago lost feeling in my body up to my ribs it has come back somewhat stability issues numb below the knees. Used to feel like i was floating now im on stilts . Have been keto since 2017 will maintain my diet its kept me thin. i worked the iron hard in high school big time atrophy these days. Probably same age as you maybe half a year older. I am around 60 - 80 grams of protein daily between eggs and collagen a pretty strict diet 150lb or 68k is my current static weight. I am going to join a gym its been 30 years got nothing to lose. i want the opposite of bulk i don't care if i look like a runner but i want my core strength back definition as well. Watched a few video's i appreciate the content the science based look at protein is excellent maybe not ideal for me but it puts those needs at the front of my mind.
I think the impact that going to the gym will have on you will be so profound. You’ll be very grateful you did.
I usually go walking if our weather is nice enough.I go between 4 to 5 miles. While fasting. I used to be 200. I went down to 160. Then I started gaining. I’m around 178 I want that lean look! I sometimes eat my first meal at 11. There’s sometimes I’ll do omad. I still have this stubborn fat I’m having trouble getting rid of!
I prefer bumstead look
recently ran out of powder and my next one was delayed so for 4 days i was only getting 120 - 150g per day from actual food ( i'm vegan so it's hard to get a lot from whole foods ) and in that time i lost strength gained a bit of bodyfat and my muscles looked soft... was crazy how much i changed in 4 days and it rolled on for about a week even after my protein came and i added the powders back in to get me up to 250g a day then finally my bosy composition went back to normal phew.
Can you share what brand of protein powder do you buy?? I haven’t bought any before! There’s so many
Wow that’s wild, did you also eat less carbs as they are protein sparing as well
@@geno5169 i mainly use a brand called Protein Works, they do a protein blend which is a mix of soy isolate, brown rice, pumpkin, sunflower seed and pea proteins. Of all the ones i've tried ( and i've tried a lot ) this one seems to be the most effective for muscle recovery and growth... and if i was to choose a second best it would be a brand called Bulk, they also do a blend of pea, pumpkin and brown rice protein which is good too. My main advice would to choose one that is made of multiple sources as it will be more bioavailable to your body as opposed to say a pea protein alone that doesn't have a full amino acid profile. Hope that helps.
@@PaulRevelia looking at my food app they went up by 1-200g on those 4 days so they actually increased... think the lack of protein made me hungrier than usual.
Does it matter where I get my protein from meaning should I eat more meat/fish as apposed to drinking protein shakes?
No
@@PaulReveliaOk Thanks!
Great content paul. Something ive never been sure about. Measure meat raw or cooked.
The nutritional facts are different for raw versus cooked so simply track it. How are you prefer
Hi Paul,
How much exercise cardio and gym do you do everyday
I do resistance training, five days a week I walk every morning
What blows my mind is I have seen videos where fully ripped African guys in remote villages go to gyms with no facility and definitely do not have these diet knowledge. They do no such calculations. I wish someone did research on them too.
That’s because their food is natural. The fruit here compared to their fruit is totally different. Nothing is engineered there. No steroid , parabans or none of the stuff over there. A lot of ingredients are banned in other countries.
So, this 4-servings per day regime is not really compatible with 16to8 intermittant fasting, I guess. If losing fat is the main goal, would you still advise to do 4 meals - each with lots of protein?
I'm confused. What's the recommendation here?
A really cool idea for a study I’d love to see is comparing a “less optimal” total daily intake spaced out like 4 or 5 times vs a “more optimal” total intake but only twice. I’m starting to think 25-30 grams 4 times even at only 100-120 grams for the day even for someone my size would be better than 1 gram per pound of goal weight spaced out between two meals. (But would imagine spacing it 4-5 times but hitting total intake would be better I would suspect.) should talk to Bill!
I’ve thought about this myself. If mps is maximized at as low as 19-24g of protein (if it’s high quality like milk and whey, there’s more leucine therefore you need much less total amount) than I wonder why we haven’t seen a study that looks into this.
@@TypicallyUniqueOfficialBecause nobody knows for sure but everyone wants to make TH-cam videos no matter how wrong they are.
I have a quick question...Should I get on the treadmill in the morning for 1.5 to 2 hours at 5 to 6 incline at 5 to 6 speed...or Should I go for 1 to 1.5 hours at 10 incline at 6 to 7 speed? Thanks.
A good topic for a video... I had to add a good protein powder to my daily intake cuz I just couldn't seem to eat enough protein I'm one of those weird people that likes vegetables I mean I just like vegetables so I guess it's helped with weight and fat game cuz I've never actually had that problem but keeping enough muscle on has been my problem and it's always cuz I forget to eat enough protein.
4 meals a day that seems like a lot, im 191 and 6ft6 how much protien do i need?
Protein use is based on weight+exercise level. Also, if you are trying to lose weight or older, you need more protein. I am currently at about 1g per lb as I exercise daily, losing weight, and at 50, getting on the older side.
@@Santa-ny1ypI just turned 55. I’am working on getting lean. I use to be 200. I went down to 160. Now I’m around 177. I someday’s OMAD. Or too meals. My first one is at 11. I’m working and trying to get lean!
Hi ! I just want to ask if this amount of protein must become from just animal source? Because when you add oats, almond ..etc. The protein increase fastly and if calculate my protein and fixe it at 150 Gr for example (from animal source) when İ add fats and carb , it increase to ,170-180. So when you talk about protein intake it s combination of all food or just from animal source ? Thank you🙏🙏😊
Oh wow this makes a big difference and brings so much clarity! .4 grams of protein per pound is so much easier to do
I believe it's 0.4 grams of protein per kilogram not pounds.
I’m typically fasting 16-20 hours a day with a 6-4 hour feeding window are protein shakes and food practical in my small feeding window? Only to control blood sugar.
With fasting, you’re obviously limited
@@PaulRevelia thanks for the reply. I see it going to be a little bit of a journey to get to 215. Currently at 228 6-4 .
Protein is always useful. Just have over 20g per meal. You can hit 4 times if you do it every 2 hours on a 6 hour window or 3 on a 4 hour window. Protein generally takes 3 to 4 hours to process. But it will be 3 or 4 different loads with a bit of crossover.
@@Santa-ny1yp it’s been a little bit of a struggle to get that amount of protein in with such a short feeding window. Thankful I was able to get off all diabetic meds completely 10 months ago. Took a while to find some zero sugar, zero carbs protein powder. I’ll keep at it slow and steady and starving!😂
What about those doing intermittent fasting? And required to take roughly 130g daily... If spaced 3-6 hrs, meaning it will be 2 meals... What abt those doing omad?
Missing out on benefits of more protein
Can you include different types of protein in the count? For example, protein from beans, nuts, collagen supplements, etc.?
absolutely variety is a great idea!
Thanks so much, Paul. Some say not all proteins count because some don't have all the necessary amino acids required to build muscles. based on your response, I can count nuts and beans to the total protein count. @PaulRevelia
Damn. I intermittent fast and have a 4 hours eating window. Based from this I'll have to lengthen my eating window significantly to spread the protein out. I love intermittent fasting, it works so well.
this was amazing. thank you
Glad you enjoyed it!
Doesn't this information rule out OMAD has a viable way of eating if you want to gain muscle? Keep the good advice coming Paul. With the help of your channel I've dropped 50 lbs since February 1st. I went from 255 lbs to 205 at 20% BF. My next goal is to achieve 15% BF>
I think it’s certainly discounts the fact that one meal per day would optimize your ability to build muscle, so you could likely get enough protein in a single meal as an effective way for fat loss
Protein is the bane of omad. If you eat more, you will digest it slower. However, you can only absorb so many animo acids of a specific period. If omad works for you, keep it. If you cheat or just aren't super strict, add protein at those times.
If you wanted 50 grams of complete protein, you should factor in that up to 30% (15 grams) can be lost in the body converting it to Amino acids.
So in essence, you'll need to eat 65 grams of complete protein to ensure you get the NET 50 grams you need.
Ideally the net amount should be at minimum, eaten twice daily
I pretty much eat OMAD and I’ve built muscle just fine. I’ll train after work (5-6pm), then eat all my food between 7 and 9pm. It’s likely not optimal for muscle growth but doesn’t mean you can do so, provided your nutrients and training are on point.
@@paladindanse98 I am glad that this approach works for you.
I tried working out after work, but I found eating that close to bedtime unsettled me, which caused sleep problems
Each to their own. 😀
4-6 hours a part for 4 meals. Do you sleep and eat at the same time
1 weigh 185lbs, is 160 grams of protein enough while in a deficit?
Do you have suggestions for plant based proteins?
Lots, did a whole video on it. Tofu, Seitan, vegan protein powders
@@PaulRevelia Thank-you will go watch it!
Quinoa
Spaced out 3-6 hours. Paul, what is your thoughts on fasting? Something you would recommend?
How does this play out with an intermittent fasting schedule? Is eating this much protein in a 6-8 hour window instead of spacing 2-3 hrs apart not as effective?
i tried it and could not do it comfortably, i don't follow a fasting window
I saw a video by some professor who found that we need only about 50 grams from exogenous sources because autophagy recycles a large amount of damaged proteins. Even vegetarians get enough from normal foods. And it's postulated that dead microbiobiota are reabsorbed as well. Let's not forget muscly gorillas are herbivores.
Absolutely genetics play a huge role and how much muscle we have outside of our nutritional intake
A very important point is being missed here as not all protein is equal. Animal protein especially from beef is much slower releasing than say from a whey protein shake. Also if you are eating plants and fibre with the protein they are actually binding to that protein stopping its bio availability. Many many people have built a ton of muscle from eating 1 or 2 meals a day but they were eating just meat so a carnivore diet.
This is why you must hit a total per meal to ensure MPS which for all sources of around 25-30g per meal, even vegan sources like my protein powder has added leucine.
Mike Mentzer had interesting things to say about protein intake
Do you ever read any of Don Layman on protein? Guy is the goat.
Yes, I’m very familiar with him as my friend Layne studied under him
splitting that up to 3-4 meals contradict OMAD and 16:8 Fasting
Great video thanks
Glad you enjoyed it
What measurement are you using for goal weight? Lb or kg?
Lbs
Question for you Paul. My maintenance calories are 2300. To lose weight, I need a 500 caloric deficite of 1800 per day. But let's say I walk 20k steps and burn 1000 extra calories per day. Should I be eating 2800 calories or stick with 1800?
Following.
1800
Can you please tell me how to DM you and I might want to do coaching?
@paulrevelia on IG
@@PaulRevelia I just signed up with pro physique the link on your site and pick you as a coach
@@PaulRevelia and thanks for fast response I signed up on pro physique and picks you as a coach just in case you didn’t get that other message
Does this include your protein shakes after a workout? Which protein powder do you recommend; female, 53, “Newbie”, workout 4-5x week.
*Just found your channel & soaking in all this good info. Truly appreciate the sharing of your knowledge!
Yes protein drinks are supplemental but if taken are counted
I like protein powder by Real Science. No dyes, no sugar.
how to combine this knowledge with IF diet? is it even possible?
There is no IF diet, that’s just time restriction, depends which one you use. 16/8 is easy space protein our over 3 large meals.
Good that music, the video is better
What if I am not hungry? Should I force myself to eat?
So if i just eat protein 4x per day and go back in time 5-10 years, I can also put on a ton of muscle? Thats awesome! Really helpful!
I'm also 130 lbs but I eat 2700 cal a day to lean up. My calorie calculator says I should be 2100 cal for my maintenance but I was losing way too much muscle at that deficit. Testing my maintenance I am 3100 cal a day. I walk 10000 steps day at work and work out 4 times a week. 1400 cal seem very low for his bodyweight. Once my 6 pack comes in I'll go back to 3000 cal a day. I'm have his body physique also right now. I eat 120 g protein from 9am, 20g every 2 hr. I read to eat the amount of protein to your body lean mass.
130lbs!! Unless your a 4ft teenage girl yo haven't gt at muscle to lose your maintenance definitely sn't 3000kcals, If that was the case you'd already have a 6pack & be shredded as feck
Dear god wake up
Hi Paul, how tall are you? would help me get more sense out of your weight and other numbers. Thanks!
6'3
isn't 210*.40=84? What am i missing?
211-(agex.64)=180
But what about people that do OMAD?
Based on everything I just discussed in this video, you would be missing out on some opportunities for pro Tien feedings
Another great video... Thanks coach Paul!
My pleasure!
I have no idea how to get that much protein in a day. According to this I should be at 120 gm protein per day but when I look at the food I log at the end of the day sometimes I have only gotten 50 gm in! I try not to eat a lot of meat so it is very difficult for me. Any tips on how to get more protein in?
Powders help
Eat meat, 1 grass fed step has 50gras f protein for 250cals & is full of essential nutrients
So what... you can't make OMAD without building muscle? Or fasting for 16h without without building muscle?
We see people doing it
I'm slowly progressing and seeing muscle growth
Just two meals between 4pm and 10pm
It's confusing sir
absolutely you can build muscle if you are new to resistance training, you can't optimize your results with muscle with one meal per day.
Thanks Paul for sharing this. Simplifies the subject that’s been confusing for so long…..😊🇮🇪🍗🥗🚦👍🏼
Glad it was helpful!
Paul my current weight is 162.7lbs trying to go down to 154.3 lbs. How many grams protien per day? I'm 5"7 height.
Do you recommend taking amino acids while or after working out also helps build muscle? Thanks so much!!
No need just eat food
228lbs. Coach has me on 230 but felt better, recovery wise, at 300g. I am 4 weeks out from the tahoe show. I want more protein but do i need it??
Ask your coach
Hello Paul.
I did OMAD, and got results
Dr Donald Layman made me reevaluate my approach so now I am doing 2MAD.
Little is mentioned about this....
If you wanted 50 grams of complete protein, you should factor in that up to 30% (15 grams) can be lost in the body converting it to Amino acids.
So in essence, you'll need to eat 65 grams of complete protein to ensure you get the NET 50 grams you need.
Thank you for uploading and sharing.
The research on proteins certainly takes into account all of those details, and since I used research to back up my claims, I would love for you to share the link to your claim
@@PaulRevelia Not my claims. I refer to the research carried out by Dr Donald Layman.
I would need to trawl the vast library of info to find that specific link, video and time stamp.
Suffice to say, if you did eat 100 grams of protein, I very much doubt you'd assimilate 100 grams.
Fat would be close to 98% as for carbs.... maybe 88%?
😀
@@PaulRevelia Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) ( 11 ). If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories. I hope this helps. 😀
@@PaulRevelia When calculating TDEE one has to take into account how much energy is required to digest the food consumed. This is the thermic effect of feeding. To calculate TEF simply multiply the BMR by 0.1.
If these are factored in - then I apologise for wasting your time, in replying to me.
Cheers.
😀
@@felipearbustopotdyour wasting everyone's time, there is no need to be so specific if your trying to gain or lose weight,
😮
Wow. That calorie intake seems really low to me, especially with the training and cardio that he is doing. When I was around that weight, weight training 5 days a week and very little cardio, I was taking in around 2000-2100 calories a day and stayed the same weight. In order to gain weight, I had to bump up my calorie intake to about 2300. With that I gained about a 1/2 pound a week of fairly lean mass. My daily protein intake is always around 190-200 grams but I spread it out in 5-6 servings throughout the day.
we are all unique thanks for sharing!
Paul,
Do you recommend protein like this every day or just on weight days?
All days
Good, I am drinking my first protein shake post workout, thank you so very much! 👌🏻
Fantastic!
What protein powder do you use? There’s so many options! Thank you
We shoot for ideal body weight in grams
Lbs
Can I just use protein drinks with my meals??? Some times I just can't get enought protein during my meals
Absolutely
how about a video on good vegetarian protein sources/combos. I'd watch it lol
th-cam.com/video/BcxEdIYQPfk/w-d-xo.html
What are your thoughts on intermittent fasting for fat loss and protein intake ?
Good video
Thanks
No problem
Would eating every few hours affect your insulin levels???
Insulin isn’t bad, it’s anabolic and helps you process food and build muscle.
There are other schools of thought from people who do shred to low body fat with IMF routines, and keeping stressors present to keep your metabolism healthy. Also, any comments on people who are diabetic (or at least back to pre diabetic levels through exercise and diet) re: re-feeding with carbs?
I’m sharing my experiences as a coach, the education that I’ve learned going back to school to study Exercise Science at the University of South Florida, and the experts, that I am surrounded by as well as my personal experience as a coach and athlete, I’m certainly open to other approaches
@@PaulRevelia I was more curious on your take on IMF and the diabetic aspect of the re-feeding - I probably could’ve worded that more effectively.
Diabetics have special needs this doesn’t apply
Thx for comparing lbs and kg :) im from Europe so i understand only the Kg :)
No problem!
whats your height and weight?
6’3 210lbs
Soo good 👍
Do you think its ok to walk 10k steps with a weighted vest everyday?
Yes
I eat carnivore… 40g is a joke per meal. I eat something like half kg of meat and that is nearly 125 g per meal. And I am only about 125 pounds. I am eating about half kg of meat, half liter of milk (kefir) and about 200g of eggs. Plus min 50g of butter.
You may say that’s too much. I find it is just right. I can already feel rock hard muscles that I have never experienced in life. I will be 49 next month
I think a more realistic target for him is 100 grams. I figure his lean body mass is about 105. He's only got about 25 pounds of fat in total! 130 grams of protein while eating 1400 calories a day is very difficult , unless his diet is almost purely protein based. The highest protein foods eg tuna,have a ratio of 25% grams of protein to number of calories . I find that most are in the 10% range.
210? How tall are you??
6’3
Why do Americans not use kg (they use the imperial system) but yet they measure protein in grams (metric)?
i find grams are more accurate than ozs