How much protein to eat in order to have muscle gain and lose fat?

petranfb95
petranfb95 Posts: 1 Member
edited July 2023 in Food and Nutrition
Hello guys, My height is 1.68 and my weight is 79.4 kg. I want to lose fat and gain muscles. I'm new in all this. I lost 13 kg (I was 92) by myself . And now i need any advice that can help me achieve my goal. Thank you in advance !

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,945 Member
    That's 5' 6" and 175 pounds.

    You are talking about recomp. You will have a greater chance of accomplishing this the more of these boxes you tick:

    - New to lifting.
    - Small calorie deficit, only a few hundred.
    - Overweight, not close to lean.
    - Progressive overload lifting.
    - 0.7g to 1g per pound protein. Closer to the former if obese, or the latter if lean. In your case, at least 140g.
  • _John_
    _John_ Posts: 8,646 Member
    I know what the science says about how much is "needed" but I find it's easier to maintain my calorie deficit with closer to 1g/pound and a high fiber diet otherwise.

    And general agreement with post above.

    Lift heavy, monitor progress and make sure you're constantly adding more reps or more weight to your lifts. Focus on the main compound exercises such as presses, rows, pulldowns/pullups, squats and deadlifts. Full body 2-3x a week should be fine to recomp as a newbie.
  • tomcustombuilder
    tomcustombuilder Posts: 2,303 Member
    edited July 2023
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

  • neanderthin
    neanderthin Posts: 10,384 Member
    Your not going to build any appreciable muscle in a deficit and to do so the stars need to aligned. I suggest eat around 150g's of high quality protein and with a workout routine that is going to progressively add resistance and hope that you maintain your lean mass while your losing weight. Adding muscle will be less frustrating when you actually give your body the building material to do that, which is consuming enough fuel (food) for that to happen. One thing at a time.
  • lynn_glenmont
    lynn_glenmont Posts: 10,119 Member
    tomcustombuilder wrote: »
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

    Since the optimum approach to muscle maintenance while in a deficit is pretty much the same as the optimum advice for muscle gain while in a deficit (other than factors you can't control, like being a newbie lifter, young, and male), I'm not really sure what the practical result of concentrating on fat loss and maintenance would be.
  • Retroguy2000
    Retroguy2000 Posts: 1,945 Member
    lynn_glenmont wrote: »
    tomcustombuilder wrote: »
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

    Since the optimum approach to muscle maintenance while in a deficit is pretty much the same as the optimum advice for muscle gain while in a deficit (other than factors you can't control, like being a newbie lifter, young, and male), I'm not really sure what the practical result of concentrating on fat loss and maintenance would be.
    The practical result is that a focus on fat loss implies a larger deficit than a recomp, which means you"ll get to target weight sooner, which means you'll get back to muscle building mode sooner.
  • tomcustombuilder
    tomcustombuilder Posts: 2,303 Member
    lynn_glenmont wrote: »
    tomcustombuilder wrote: »
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

    Since the optimum approach to muscle maintenance while in a deficit is pretty much the same as the optimum advice for muscle gain while in a deficit (other than factors you can't control, like being a newbie lifter, young, and male), I'm not really sure what the practical result of concentrating on fat loss and maintenance would be.
    MUSCLE maintenance. Losing fat while trying not to lose any muscle while doing so. Attempting muscle GAIN requires a higher calorie amount which means a smaller deficit which means slower Fatloss and potentially no muscle gain anyway

  • lynn_glenmont
    lynn_glenmont Posts: 10,119 Member
    Retroguy2000 wrote: »
    lynn_glenmont wrote: »
    tomcustombuilder wrote: »
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

    Since the optimum approach to muscle maintenance while in a deficit is pretty much the same as the optimum advice for muscle gain while in a deficit (other than factors you can't control, like being a newbie lifter, young, and male), I'm not really sure what the practical result of concentrating on fat loss and maintenance would be.
    The practical result is that a focus on fat loss implies a larger deficit than a recomp, which means you"ll get to target weight sooner, which means you'll get back to muscle building mode sooner.

    Larger deficit = compromising on muscle retention.
  • ninerbuff
    ninerbuff Posts: 49,084 Member
    If you're new, you may get newbie gains. However losing fat and gaining muscle is a fine line and usually not the most effective way to see significant difference in your body unless you're willing to do it for a long long term.
    Focus on one or the other first then reassess.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png
  • Retroguy2000
    Retroguy2000 Posts: 1,945 Member
    lynn_glenmont wrote: »
    Larger deficit = compromising on muscle retention.
    Yes, but there are sweet spots. Not exact science for the numbers here, just examples to make the point:

    Daily deficits of approx:

    ~250 to hope for recomp, assuming other factors align too.
    ~500 for a cut, like bodybuilders do frequently, seeking to maintain muscle while doing so.
    ~1000 for obese person focusing on weight loss. There will be some muscle loss here.
  • tomcustombuilder
    tomcustombuilder Posts: 2,303 Member
    lynn_glenmont wrote: »
    Retroguy2000 wrote: »
    lynn_glenmont wrote: »
    tomcustombuilder wrote: »
    There’s kind of a sweet spot of how much fat you’re holding in order to think about recomping. Too much fat and you’re better off concentrating on fat loss and muscle maintenance until you’re a bit leaner.

    If you aren’t carrying enough fat then your body won’t be wanting to releases much if any to assist in building muscle.

    Since the optimum approach to muscle maintenance while in a deficit is pretty much the same as the optimum advice for muscle gain while in a deficit (other than factors you can't control, like being a newbie lifter, young, and male), I'm not really sure what the practical result of concentrating on fat loss and maintenance would be.
    The practical result is that a focus on fat loss implies a larger deficit than a recomp, which means you"ll get to target weight sooner, which means you'll get back to muscle building mode sooner.

    Larger deficit = compromising on muscle retention.
    it depends on how much fat your carrying and how big the deficit is. Someone with a decent amount of fat to lose needs a moderate deficit to get anywhere where someone attempting a recomp will have a very small deficit. Adequate protein and a decent weight training problem will stave off muscle loss unless the person is not carrying much fat and in that case generally muscle GAIN may be what is needed.

  • ninerbuff
    ninerbuff Posts: 49,084 Member
    Retroguy2000 wrote: »
    lynn_glenmont wrote: »
    Larger deficit = compromising on muscle retention.
    Yes, but there are sweet spots. Not exact science for the numbers here, just examples to make the point:

    Daily deficits of approx:

    ~250 to hope for recomp, assuming other factors align too.
    ~500 for a cut, like bodybuilders do frequently, seeking to maintain muscle while doing so.
    ~1000 for obese person focusing on weight loss. There will be some muscle loss here.
    Agree. Bur for someone new to this, I wouldn't recommend recomping especially if they have a lot of fat to lose.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png



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