Fat to lose and muscle to gain

GaryRuns

Saturncap10 wrote: »

GaryRuns wrote: »

Generally those percentages will put you in the ballpark, but I think it's better, particularly with protein and resistance training, to go with absolutes. 0.8 to 1.0 gram of protein per pound of body weight per day, approximately 0.4 grams of fat per pound of body weight per day, and then fill in the rest of your calorie goal with carbs. Of course that really only applies if you're not too overweight. A 300lb person wouldn't need to, or want to, eat 300 grams of protein a day. A better method is to base the values on the lean body mass you have, but most people don't know that number. And those are minimums. You can increase protein to decrease carbs, for example.

I'm sure you're aware of all this, but others might find it useful. Also, here's a great thread on nutrition:

https://community.myfitnesspal.com/en/discussion/911011/calculating-calorie-macronutrient-needs/p1

@GaryRuns
Can you give some more information around the lean muscle mass that you mention?

As @mmapags mentioned, lean body mass is anything that is not fat, which includes muscle, bone, fluids, etc. It's actually easier to measure your total mass then measure your fat mass and the difference between the two is your lean mass.

Unfortunately there aren't many super-accurate ways to measure body fat. The only highly accurate way to measure it that I'm aware of is via MRI and that's not accessible to most of us. Next would be a DEXA scan, which is more accessible and pretty accurate, but still, not something you can, generally, routinely have done. Next is to get a caliper test done by an experienced practitioner. Calipers + visual estimation is probably the most accessible technique that most of us can routinely have done.

Here's a chart so you can get an idea of how to visually estimate what your body fat percentage is

StargazerB

psuLemon wrote: »

I feel like i am forever cutting but it generally turns into a recomp since my weight rarely seems to budge lol.

This is me as well