- Base this on your lean body mass (LBM) - Estimate your body fat percentage and multiply that number times your body weight. Subtract that number from your body weight. For example, you weigh 180 lbs and you're 20% body fat (180*.20 = 36). Then take your body weight minus your body fat weight (180-36 = 144). Your lean body mass is 144 lbs.
- Eat 1.5 grams of protein per lb of LBM. In this case, you'd be eating 216 grams of protein each day. (NOTE: The leaner you are, the more protein you need, so you'd need more like 300 grams of protein if you were 15% body fat AND you'd need more like 165 grams of protein if you were 25% body fat. These are just estimations but you get my point.
- Shoot for 80%-85% of your total calories to come from protein. Fat and carbs will make up the rest. About 10% for each.
- This will make your diet extremely low calorie for 2 weeks. But this will allow you to burn lots of body fat while sparing hard-earned muscle.
- Continue to lift weights 2 or 3x's/week. Do not do cardio unless it's low level stuff like a slow-paced bike ride or brisk walk.
- THIS IS ASSUMING THAT YOU ARE ALREADY ACTIVE
Until next time...