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In a study by Dr. George Bray, 3 groups were given 1000 calorie excess diets for 8 weeks. All groups received 42% carbs, and either 5% protein, 15% protein, or 25% protein. Exercise was the same. The caloric variant was made up by ingested fat. (Please read this to the end.) The low protein group gained significantly less weight. 5% protein - a gain of 7 pounds; 15% protein - 13 pounds; 25% protein - 14 pounds. In these groups: 5% protein lost 1.54 pounds of lean muscle mass; 15% protein gained 6.33 pounds of lean muscle mass; 25% protein gained 7.02 pounds of lean muscle mass. The discovery? Calorie excess alone determined the fat gains. The loss of lean tissue had slowed the metabolism in the 5% group meaning they would have an easier time gaining weight. There has never been a medical advantage associated with the loss of lean body mass.
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181.8 lb
Lost so far: 3.2 lb.
Still to go: 6.8 lb.
Diet followed reasonably well.
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losing 15.4 lb a week
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 Comments
jmb, That's what I do. 6-8 meals per day (or every 3 hours) when I'm awake. The reasons I do this are 1: I'm always hungry 100% of the time and it prevents me from snacking 2:I stay close to 20 grams of protein per meal which I find if I go over it really messes with my digestion and 3: This is just my opinion, but I think that eating a constant supply of protein all day long helps with my recovery from weightlifting.
05 Aug 15 by member: chadlius88
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I never worry about the 20 gr protein rule... which I always heard was 30. That's the nice thing about the day we live in; you can pick the expert that agrees with your own assumption or preference. :D Anyway, I figure protein takes a long time to digest - depending on the source, from 2 to 8 hours. That to me means you've got more than 20 gr in your system most of the time anyway, so why try to micro manage it. I often have 50 gr in a sitting.
05 Aug 15 by member: northernmusician
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The protein shake I usually do for lunch has around 46g protein. I'd never heard of the rule. Sometimes ignorance is bliss or maybe just easier. Thanks for the education :)
05 Aug 15 by member: jmb3450
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LOL - NM - "we can pick the expert that agrees with our own assumptions or preferences! Isn't that the truth? I do not care until someone wants me to bee live THEIR preferred assumptions!
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*believe* that darn autocorrect!
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