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1:02 What's protein fasting?
1:40 What you should eat
2:08 How much protein you need
3:11 What to do if you want to gain more muscle
3:35 Macros for bulking
3:52 Macros for cutting
4:15 How to lose a ton of weight
💪 What To Eat On Protein Fasting Days For Gaining Muscle & Losing Fat
What do I eat exactly on that one, no-protein day?
Now, there will be a direct link below this video, in the “description” area, to watch the original video after you see this one. It’ll give you all the details.
However, the short summary, just so you’re not totally lost today or you’re as a reminder for those that DID watch the original video…
Is that you eat no protein at all for one day, for example on a Sunday. Then the rest of the week you eat protein, where you’ll increase the total amounts every 2 days. Thus, Mon/Tues -- then Wed/Thurs and finally, Fri/Sat
And this is because you don’t want your body to adapt and this will increase protein synthesis, improve hormones and allow you to build more muscle and lose fat at the same time.
What Should I Eat?
So, let’s get start on what you should eat on this “protein-fasting” day, since you’ll be eating almost no protein.
And this all depends on your goal and genetics.
And I’ll give you 3 options - whether you want to:
Gain more muscle
Or lose weight, super fast.
Just to make this easier for you to understand, I’m going to give you some simple numbers and you can adapt these to your own personal situation and goals.
Let’s say you weight 200 lbs (about 90 kgs) and you’re eating 1 gram of protein per pound of body weight, which is 200 grams daily and thus, about 800 calories (200 grams x 4 calories = 800 calories)
On this “protein-fasting” day, I’ll use Sunday as the example, you’re NOT going to eat anything that’s primarily high in protein. This means no animal proteins (eggs, meats, fish, poultry, dairy, protein powders, etc.)
This leaves you:
Carbohydrates: The best being vegetables, fruits, white rice, yams/sweet potatoes and small amounts of oats. I’d stay away from quinoa and legumes, since they’re high in protein for carb source.
Fats: The best being coconut, fish oils, avocados, macadamia, extra virgin olive oil, olives and walnuts. I’d stay away from all vegetable oils.
If your goal is to gain muscle because maybe you’re “bulking” or your “skinny” and want to gain more weight, then my suggestion is to simple add in MORE carbs on this one day, based on what I recommended earlier.
You’ll want to then replace the 800 calories of protein, with 800 calories of carbs and fats, but primarily carbs. So we can do 75%/25% and so, that would be 600 calories of carbs (150 grams) and 200 from fat (22 grams)
However, if you’re trying to mainly lose fat, then I would do the opposite. From the 800 calories that you are not eating from the protein, I’d do 75% from healthy fats, which is 600 calories (67 grams). And 25% from healthy carbs, which is 200 calories (50 grams).
This is what I do actually and then on Monday when I “refeed”, BOTH my “protein sensitivity” and “carb sensitivity” has improved and I’ll eat more of those.
LOSE WEIGHT FAST
Finally, if you’re primary goal is to lose weight fast, then you can just eliminate the 800 calories of protein and eat NOTHING extra that one day and thus, it’s a big calorie deficit, which when done once weekly, can result in at least 1 lb of fat loss every month.
And the best part is that this is just for ONE day a week. And since you won’t be making any other sacrifices towards your carbs and fats…. it won’t feel like a regular “deprivation” diet.
#muscle #weightlifting #proteinsandmusclegrowth #cutting #bulking
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Thank you so much Dr Sam Robin's for answering my quesion in this video!!!
Make video on bloating stomach liver issue all stomach related problems gas acidity all the time and joints and knee leg pain!!!!
I will after I answer other people's requests Manav. However, if there are more requests for thos issues, they get to the top of my list. And also, I'd appreciate it if you could share this video with 1 friend... thank you!
Dr Sam Robbins I did and I was waiting for this one since you did the last video, I made this comment since I thought nuts were also a good source of protein and won't be that great for protein fasting.
Hello! I love you content and I appreciate your work for helping others to have a healthier Life Style! I'm 14 years old I have been lifting weights for 10 months so far and seen the results and strength increase. My question is, is doing a full body workout 3x a week better for muscle mass? Or a split workout routine for 5× a week?
Great job starting so early, keep it up! You do NOT need to workout out more than 3-4x weekly. I suggest you do a 2-way split and work out 3x weekly or every-other-day. Do this for another year or two. Make sure you eat lots of good, healthy foods. Don’t give up. You’re young and still growing - enjoy the process! =)
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