My weight loss is going pretty well at the moment, but I'm worried about losing muscle. Some "rules of thumb" I've seen floating around include:
- You shouldn't lose more than 1% of your bodyweight (in kg) per week.
- You should eat 1,6 grams of protein per 1kg of bodyweight per day.
- You should exercise
1% of my bodyweight is 0,97 at the moment, and I lose on average 0,8kg per week atm so that should check out. As to exercise, I do some calisthenics (push-pull-legs-core, twice a week if I'm able to) and I also boulder/climb once a week.
What I don't get is the protein intake. 1,6 grams per kilo of bodyweight is around 155 grams of protein for me. Which seems insane? A normal meal I cook for myself has probably around 30 grams of protein, and I can fit two full meals into my calorie budget (plus snacks). So I get maybe 50-80 grams of protein per day, and I have no idea where I can find the missing 100g? My go-to protein source which is chicken has 20 grams of protein per 100g of chicken, and most single meals I eat have around that 100g of chicken. How am I supposed to quadruple that without crashing through my calorie budget, or without breaking the bank?
I'm genuinely confused by this. Am I misunderstanding the wording here?
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