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Protein can be very difficult especially without supplements. What is your protein goal? Generally if you are lifting and doing cardio you should aim for 1 gram of protein per pound of lean body weight. This takes knowing your body fat and determining your lean muscle mass. If you don't know it a good trainer can help you…
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I have read the study and found multiple flaws in it's methodology. Here is an article that explains the study far better than I can. http://www.jimstoppani.com/home/articles/a-high-protein-diet-will-kill-you?preview#_
