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  • Michael Wolff

Gain Muscle and Lost Fat

Higher protein intake and intense exercise during

calorie restricted diet results in greater fat loss

and muscle gain simultaneously.

Why is this so important?

Many people clearly link exercise with losing bodyfat.

Most often their exercise of choice is cardio...while this is a good start, not including strength training is a mistake.

If you lose 10lbs, 2.5 can come from muscle tissue.

This is never good. Including strength training helps create discriminate weight loss (fat only), with the opportunity of gaining muscle also.

The data clearly supports some previous data.

The key is adequate protein, in combination with strength training and the calorie restricted eating plan.

Protein intake was 2.4 g/ kg of body weight.

Generally we recommend 1.6 g/kg of body weight.


231 lbs divided by 2.2 = 105

105 multiplied by 2.4 = 252 grams of protein per day.

Remember to space the protein out throughout the day.

Bodyweight divided by .18 will get you your protein per meal.

Example: 231lbs x .18 = 41g protein per meal.

Take away: Are you getting enough protein??

Maybe not, maybe you need to track your data everyday.

Use supplements to reach your goals.

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