For the fitness junkies on this page. How important has it been for you to hit your macros concerning muscle growth? Some days I find myself only eating 1 meal with a bpc and I’m just not hungry anymore. My main concern is losing muscle mass while cutting fat. Anyone had issues in this area? If not what has it been like?
Too much protein can throw you out of ketosis. However, too little and your body takes from muscle and you lose muscle mass (muscle burns fat, we don’t want to lose any of it). Minimum protein for muscle mass maintenance (meaning keep what you have) is 0.6 to 0.8 times your lean muscle mass, or about 0.36 times your current weight. I try to stay in that window and never dip below.
Depending on your caloric needs (the grams change with the macro percentages), the keto calculators with 5% carbs, 20-25% protein and 70-75% fat finds a medium protein. If you choose to eat more calories than a keto calculator recommends (like I do), the protein could be a little high which could make your minimum protein grams look a bit different in regards to percentages. I suggest calculating your minimum, use a keto calculator, and make a decision based upon those factors.
I found most apps way overestimated my protein needs. I set my macros based on no activity. Also I have never been able to lose body fat without losing muscle and strength. But to do it at 46? What I thought I knew about nutrition has been completely blown out of the water! I was just hoping to retain muscle but to build more muscle and lose 48 pounds based on my previous history and age of 46 I wouldn’t have thought possible without PED’s. This program rocks!!