All Posts tagged lean muscle mass

How Much Protein Do I Recommend?

Hi Jeff,

Could you explain why you think we need 100 g/120 g protein per day. I was just reading something and they said 50 g.  This area has a lot of debate, doesn’t it?

Great question!  High protein foods send signals to the brain that keep you from being hungry for hours – stronger signals than either carbohydrates or fat gives. For a typical woman, I recommend about 100 grams of protein per day. That would be 25-30 grams at breakfast and lunch, a 25 gram protein snack in the late afternoon, and again at dinner. For a typical man, I recommend 125-150 grams of protein per day: 30-40 grams each for breakfast and lunch, 20-30 grams in the afternoon snack, and 50-75 grams at dinner and during the night before bed.
 
I think anyone who is dieting should get a minimum of 50 grams of protein per day to be safe.
 
I like at least 30 percent of total calories from protein. I determine the exact amount of protein someone needs by there lean body mass, which includes everything in your body that isn’t fat, such as muscle, bone, organs, and skin. I get this information from doing a body composition analysis. The number of pounds of a persons lean body mass is about the number of grams of protein you need each day.   
 
Hope this helps.
Jeff
ww.DrJeffreyTucker.com
 

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How do I help clients put on lean muscle while losing fat at the same time?

Q: How do I help clients put on lean muscle while losing fat at the same time?
A: I use UltraMeal by Metagenics as a nutritional breakfast and a snack  protein shake, and I teach my clients how to work out efficiently. My system is based on individual body composition analysis. I use the bioelectrical impedance analysis.

It’s not really dieting – I help clients pick the right food choices and plan positive calorie balance. This helps build  muscle and burn fat. The net result over time is better body composition –  we can measure the results of increased muscle and less fat.

Sometimes I use other supplements  in the program to optimize hormones which improve “fat loss”. The UltraMeal seems to help direct nutrients into muscle cells and pull fat out of fat cells.

Women particularly like this program because the program avoids the classical muscle gain program problem: gaining fat along with the muscle, also known as “bulking up.”  I want to see increased tone along with a lean look. I help you develop lean muscle, not bulk. The look I’m after is not that of a typical bodybuilder. I prefer a slim look.

Using UltraMeal is NATURAL.

The holidays are not that far away and I know people will start thinking about the way they want to look in the New Year. I want you to look good all year round (no “fat season” where you need two sets of clothes); you feel good standing naked in front of the mirror, and you fit in to your favorite pair of jeans.

Q: Does this program require a lot of time in the gym?
A: I give each person a personalised program. I train you knowing your specific requirements so the program fits into your schedule. The workout portion is an intense workout for some, and less intense for others. Your workout schedule could be as much as 6 days a week for up to an hour per session or 4 days a day for 30 minutes, or just 10-15 minutes per day.

I know the tricks for abbreviating workouts so you can get the most out of your time.

I change workout programs every 6-8 weeks. I know the intensity increases & decreases with each workout, depending on your energy levels…this is natural. As long as you train hard a couple days a week, and you are consistent, then you can get amazing results from just 3 -4 brief weight workouts a week.

If you are already lean and want to go all the way to ‘ripped’ then you need more advanced plans. Then I like to teach clients kettlebell training if they are not already doing this.

Between the UltraMeal, the food plan, and my training workouts, this is the most comprehensive fat loss nutrition program that I’ve developed over the last 10 years. 

I can help you:
1) gain muscle while losing fat at the same time
2) gain muscle without gaining fat

Order UltraMeal @ www.DrJeffreyTucker.meta-ehealth.com

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