How do you determine lean body mass?
First time in a long time I am going to ask a question, but I wanted to pick people's brains.
Ok, I am 5'2" and 204.6 lbs and my hubby is 5'7" and 209.6 lbs.
On page 192 in Geek to Freak, do the Slow Carbers have to follow the protein gram amount for the "lean mass" in order to build muscle?
One of the mistakes people make is not getting enough protein, but how much is ENOUGH protein for your particular body? I think that part is kinda confusing to me and I'd like to get an exact answer from someone who may be more "in the know" than I.
I think my husband and I get around 100g-125g of protein daily depending on the day. We definitely get our 30g of protein in the morning. It's just Lunch and Dinner vary and we're pretty much eating beef, fish, and chicken.
Please help me answer this question to see if I have to tweak the diet for myself or my husband so we can maximize our fat burn and muscle building.
The Best Answer
Lean body mass can be determined in a variety of ways. There are estimators out there that use algorithms similar to a BMI test that takes into account your weight, your gender, and your height to determine your lean body mass. If you'd like a rough estimation, try this online one:
To get a more accurate picture, you can get tested. I recently got my BF tested at school in a Bod Pod. It was quick and it gave me a print out of my lean muscle mass and fat mass, as well as my resting metabolic rate. It's pretty handy if you can get the test done. I've compared my Bod Pod testing with the online estimator I just sent to you, and the % error, according to my stats, is about 3-4%, so I'd say it's a fairly accurate estimator. Hope that helps! Good luck!
I don't know about G2F but I've seen many sites and articles using the 1g per 1 pound of your body weight (I've seen em as high as 1.5g per pound and no less than .8g per pound) so it looks like you're both not getting enough protein. (heck, I eat about 100-125g of protein a day and I'm 5'6" 117lb.)
Up the protein and lower the daily caloric intake (with some form of exercise in between) + drink a ton of water = weight and fat loss
That's my formula and I'm sticking to it.
For determining lean body mass:
You will need an estimated (or ideally, somewhat accurately measured) body fat %. From there, you can determine your lean mass very simply as follows:
[Total weight] x [body fat %] = [weight of fat]
[Total weight] - [weight of fat] = [lean body mass]
From there, depending on what school of thought you'd like to use, try to get somewhere between 0.8 - 1.25g protein per lb of [lean body mass]. This will be a fairly large range, and use it as such: if you eat less beans/legumes (such as 1 meal/day instead of 3), then I would suggest sticking towards the 1-1.25 range. If you are more sedentary (depending on the day), then stick to the lower end of your range; conversely if you are more active, such as worked out that day, then go towards the higher end.