How to build lean muscle and lose fat

How to build lean muscle and lose fat. Fatty Fish. Specifically, grains of paradise help "activate" so-called brown fat cells, the kind that PROTEIN: 0. Very hard exercise/sports, multiple daily sessions. 7. Include lean protein sources (chicken, turkey, fish, eggs, tofu, tempeh, legumes, etc. There are several good macronutrient ratios for gaining lean muscle, but protein intake is the most essential thing to think about. Nov 2, 2019 · Get The Ultimate Guide to Body Recomposition!‣ https://www. Feb 25, 2018 · Step 1: Eat at a slight caloric deficit. Jul 22, 2021 · 5. However, if you need to eat 3,000 calories to build muscle and you’re only eating 2,500, you won’t see any changes. 5kg gain in muscle and 0. Full recipe with video, here. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat. Gradually work your way up to heavier weights or more repetitions The Lean Mass-15 routine divides body-part training over three days. 5 grams of protein per pound of bodyweight. Some people go for an entirely carbohydrate-free approach. Mar 22, 2024 · 4. com Jan 9, 2019 · If you’re striving to sculpt a leaner physique or you want to lose fat, gaining muscle can help you do both. Muscle also protects your body from injury and can ease pain by Oct 16, 2023 · Credit: VladOrlov / Shutterstock. 1988 6 ). Extra active. 5 later on. You choose several exercises for your upper body, lower body or total body. You should supplement the hypertrophic set and rep schemes with strength May 9, 2023 · Running helps build muscles in your lower body, but is it enough? Learn everything you need to know about building muscle when running in this complete guide. You should aim for 16 oz. Cardio HIIT workout: Rowing machine – 10 x 10 second sprints with 30 seconds active recovery. May 27, 2021 · Weight-Gain Meal Plan. Training volume can be calculated by multiplying the total number or reps performed by the total number of sets completed by the amount of weight lifted. [5] 6. Here are some lean meal plan ideas for breakfast, courtesy of the National Heart, Lung and Blood Institute (NHLBI): Whole-wheat bread with some jelly, shredded wheat cereal with 1 percent milk, orange juice and regular coffee. Consider adding a dietary aid like a protein smoothie to your daily routine. Dec 29, 2023 · Take the Free Assessment. A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Dec 17, 2013 · Lower-Carb Days —As a general starting point, lower-carb days should have you shooting for 1g of carbohydrate per every pound of bodyweight (if you’re significantly over-fat it’s likely best to use your “lean body mass” instead). Choose nutrient-dense foods and snacks, such as peanut butter, nuts, seeds, meats, and starches. 5kg Mar 26, 2020 · 2. 6 7 8 9. Stoppani's third and final tip to stay lean while maximizing muscle mass is to boost your protein intake—perhaps significantly. A high-protein intake will help you preserve lean mass during your dieting phase. And then focus on losing weight to strip off the excess fat. Quinoa. And then focus on building muscle afterwards. Aim for 0. 2 g/kg is likely enough to maximize muscle growth in a caloric balance. Using cutting-edge technologies like vibrating platforms has worked for some women too. The key: Eat breakfast after your workout, research in the British Journal of Nutrition suggests. Your week is arranged like this: Day 1: Legs and abs. Be sure to target all of the major muscle groups. Preserving Lean Muscle Mass: Macronutrient manipulation takes center stage in the pursuit Feb 13, 2023 · Stand up straight with feet hip-width apart and hold a barbell with both hands at chest level, palms facing out. A solid regimen of cardio is an extraordinary way to enhance your overall body composition. So focus on leaning down by stripping off the excess fat first. Quality proteins like grass-fed beef Feb 15, 2021 · 3. If you feel muscle gains are plateauing, increase protein to 1. Spicy Chicken With Couscous. In addition to repairing and building muscle tissue, protein can help you lose fat. m. Calories. Get moving early. Jun 18, 2021 · Grains of Paradise. Wrong, yes you can! Jul 18, 2012 · It’s pretty simple. Start in a lunge position with back at a 45-degree angle, weight shifted forward. Set realistic goals. If you don’t count calories, then it’s highly improbable. Train Antagonist Muscle Groupd While Incuding Active Rest + HIIT Cardio. Elevate Growth Hormone. Calories In vs Calories Out. Repeat three times per week. Cut carbs further on one of your low-carb days. They also take longer to digest and leave you feeling more full and less snacky, helping to reduce your overall caloric intake. com/product/the-ultimate-guide-to-body-recomposition/More info on the nutrition guide: Cutting calories too severely translates to muscle breakdown. Day 2: Back and biceps. 9. V-ups. Then perform three to six sets of six to 12 repetitions of each exercise. Fat: 20-30% of total calories. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. k. 1. For a total-body get-lean routine, do these exercises in order for the number of reps and sets listed below. So, what’s the deal? Can you actually lose fat and gain muscle at the same time? The short answer is, well, yes. Lying leg curl – 3 x 8-12 reps, 90 seconds rest. Jul 31, 2023 · Breakfast. Instead, our bodies have evolved to increase both fat and muscle in times of plenty and to lose them both in times of scarcity when Mar 14, 2023 · In these plan, you'll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat. A protein intake of 1. Known as “body recomposition”, many people believe this is impossible or reserved for a small percentage of people. Macronutrient Manipulation. Eliminate carbs from your last meal of the day. 25 grams of protein per pound of body weight four times Aug 5, 2018 · The bottom line. "This is due to protein synthesis, a Eat your sources of healthy fat at meals and snacks away from your training time. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. The split is 3 days on, 1 day off/2 days on, 1 day off—an old-school standard for an average of five training days Dec 13, 2016 · If your goal is to become a lean, mean, fat-burning machine, then you’ve come to the right place. You can blast up to 20 percent more body fat by exercising in the morning. Aug 18, 2022 · If learning how to lose fat and gain muscle were easy, everyone would do it. Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat. 3/4 cup regular whole milk ice cream. "Research shows that higher protein diets are not only beneficial for maximizing muscle gains, they also are helpful for maximizing fat loss," he explains. 4. Prioritizing both of these aspects can help you avoid losing or gaining too much weight at once. "Fats also help Oct 31, 2019 · I would aim to get 0. Step 3: 2,520 + 200 = 2,720 calories required daily for lean gains. Up to 1. Weighing “less” does NOT mean you lost actual body fat. 6g-1. "Fats also help This way, you’ll be able to lose fat and gain muscle at the same time. Carbohydrates and protein contain four calories per gram; fat contains nine calories per gram. Without arching your back, use your shoulder and upper-back muscles to raise the bar overhead. Apr 5, 2024 · 3. Dec 20, 2020 · This Guy Broke Down Some Common Myths About Walking to Get Ripped. On low carb days, don’t forget to increase healthy fats – but just slightly. E1. This way, you're burning more calories than before, which will help you burn fat. Besides cardio workouts, weight training is critical for fat loss in men because of its unique ability to increase lean muscle mass and boost metabolism. Many body recomposition plans fluidly blend resistance and cardio-based exercises. Gain 1-2 pounds of muscle per month. If you’re lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. "Adequate protein intake is essential for muscle growth and repair, while consuming fewer calories than the body burns can lead to weight loss," Scott says. Healthy weight loss and healthy muscle gain both take a 4 days ago · Building muscle mass results in an increased metabolic rate, meaning the body will burn more calories, since it takes more energy to maintain muscle tissue than adipose tissue (a. Being skinny isn’t the same as being lean. Apr 17, 2020 · Glute bridges. 7:30 or 8 a. energy) from carbs if you don't eat Jan 4, 2023 · Because you're trying to do two things at once -- lose fat and gain muscle -- you can't treat a body recomposition plan like a fad diet. Gaining lean muscle and losing fat are two admirable goals that go hand in hand, but you’ll need the right nutrition and workout regimen to get there, among other important factors. Learn how to lose fat and body weight using the correct nutrition and training plan. 8 to 1 gram of protein per pound of body weight. Step 3. Surprisingly, getting more sleep helps you better control your weight, and it aids muscle recovery. That means to gain more mass or lose more body fat you should be changing up your carb intake. Step 2: 180 x 14 = 2,520 calories per day for maintenance. Beware, though — ectomorphs may carry excess fat too. If you stick to these ratios while being in a slight calorie surplus, preferably only on training days, and having a good training program set up, then you’ll put on a lot of lean muscle without unnecessary fat gain. Feb 7, 2014 · High carb day: 450 grams. Seated cable row – 3 x 8-12 reps, 90 seconds rest. Emphasize whole foods. Recipe here. Use Calculator. Increase the resistance as needed and consider switching up the Mar 28, 2024 · Rule #4: Manipulate Carbs. net to Feb 1, 2024 · Eric Trexler, PhD. While it isn't easy to accomplish, it is possible to pack on quality muscle while getting leaner. Mario Tomic offers his advice for walking your way to a leaner physique. Daily Totals: 2,374 calories, 117 grams protein, 243 grams carbohydrates, 109 grams fat. Your macronutrient intake (protein, carbs and fats) should look something like this: 1 – 1. They have many purposes including improved heart health and muscle gain. May 3, 2012 · Reason #1: Gaining Any More Fat Is A Slippery Slope. Aim to lose 1-2 pounds of fat per week. 04–1. Mar 28, 2024 · Lean beef, turkey, and chicken are extremely helpful for gaining muscle and losing fat because their macro breakdown is higher in protein than other macronutrients (carbs and fats). If you want to build or maintain muscle while you lose body fat, you need to be lifting in the hypertrophic set/rep range. You should aim to do cardio for between 30-60 minutes at a time and, again, two to three times a week. Legumes are a particularly good way to get both of these macros: 2 cups of lentils, for instance, provides 36 May 11, 2023 · Belly fat loss (and overall weight loss, for that matter) is a healthy balance of lifting weights and aerobic exercise. See full list on nerdfitness. Oct 28, 2021 · So, for a 200lbs guy that is 0. Mar 9, 2023 · You want to lose fat and build muscle. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. 25% per week. But the long — and more important — answer, Jan 11, 2023 · A 2018 review in the Journal of the International Society of Sports Nutrition concluded that people should consume between about 0. Focus on sources like avocado, nuts, and olive, canola, peanut, and sesame oils. Bohl points out, "Cardio exercise is good for heart health and blood Mar 15, 2021 · Fats are important too, providing fuel and aiding in the absorption of vitamins A, D, E, and K. Day 3 is thighs and shoulders, with abs done every workout and calves on Days 2 and 3. : 3-4 eggs, 2 slices of whole-wheat toast with nut butter, bowl of fruit, glass of milk. For example, to build bigger biceps, you need to perform exercises that work the biceps. Also, your body will change faster. Since you want to make sure you're eating ample protein and fats to maximize muscle growth, the amounts of these two critical macronutrients should stay about the same regardless of your goals. Weight and resistance training focuses on muscle gain and strength. Here are the next steps on your journey to see the scale go up: 1. The cycle begins again on Tuesday the following week. Fasting is one of the most effective ways to stimulate HGH naturally ( Ho et al. Nov 9, 2022 · He holds a Ph. We're all different, so listen to your body. Mar 21, 2024 · Hard exercise/sports 6-7 days per week. 8-1 gram per pound of body weight. You decrease your carb intake to 5–10% of your energy intake and replace those calories with fat. Plank. 5 g/kg might be beneficial if you have a large muscle mass or are in a large caloric deficit. Whether you prefer to run, take brisk walks, swim, or bike, Dr. As a result, you get bigger, stronger muscles and protection from age-related bone and muscle loss. A simple formula to try: “Pick an ideal body weight, and multiply it by 13 to 14,” says Schoenfeld. D. May 31, 2020 · Well, there are two options available: Option 1 - Go on a bulk to focus on building muscle and putting on more size first. Day 5: Rest. F1. Add 50 g protein and 5-8g leucine per day. In practice, the leaner you get the higher your risk of muscle loss. Before you take one step down the road of “fat loss”, set the expectation that fat loss and weight loss are NOT the same thing. 725. Dec 8, 2021 · Losing fat but gaining muscle at the same time; is this possible? Sounds a little too good to be true, but it’s not! This concept is referred to as body recomposition and it’s very much possible for females to achieve this. Consume 25-30% of your calories as fat. Dec 7, 2018 · Compound exercises include squats, deadlifts, lunges, pull-ups and pushups, and not only are they the most efficient way to build muscle and lose body fat, but they are great for building core strength too. stationary biking, 30 minutes per day, 3-4 days per week stick to the 65-70% carb, 15-20% protein, and 10-15% fat per meal guideline Nov 6, 2023 · It’s necessary to include high-quality protein sources in the diet, advises Iafelice, adding that leucine, an amino acid typically found in higher amounts in animal-based proteins, can help Mar 4, 2024 · Aim for a minimum of 35% of your daily calorie needs to come from protein to support weight loss. A good starting point Mar 6, 2023 · The ketogenic diet is both a low-carb diet and a high-fat diet. To focus solely on hypertrophy (or muscular size Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid afternoon. Apr 15, 2024 · Consume adequate protein to support muscle repair while promoting fat loss. Try increasing your protein May 17, 2017 · These six strategies will help you build muscle and torch fat more effectively. Jun 12, 2020 · Exercise classes, such as yoga, Pilates, or tai chi, are also options. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. Mistake 9: Doing Low-Intensity Cardio. Increasing training volume is one of the most effective ways to to build more muscle ( 6 ). But since they are contradictory physiological processes, your body resists doing both at the same time. You will appreciate the control of knowing what you're eating to achieve a lean and healthy body. Get at least half of your daily calories from carbs, 25% from protein, and the rest from fats. a. 5%) for the first few weeks. Pulldown – 3 x 8-12 reps, 90 seconds rest. e. But that’s not ent The program is structured into splits for a total of four workouts, with a day of rest in between each. Jul 27, 2021 · This daily carbohydrate target can help you build lean muscle mass while minimizing body-fat gains. 4 grams per pound) of lean body mass per day, will help you accomplish this goal. Instead of seated leg curls and extensions, start with total-body lifts and finish off your workout with the smaller, isolated exercises to May 11, 2024 · Snack. 54 to 0. For that reason, I tend to start these guys off at the higher end of the target rate of loss (0. 2 In fact, it’s been found that supplementing omega-3 fatty acid for six weeks resulted in a 0. This makes whey protein an excellent option for pre/post workout intake. How many exercises you choose depends on how much time and energy you have to work out. D1. 3 p. If you still aren't burning fat, increase the number of days you exercise by one. Host: Andrew Huberman (@hubermanlab) Aug 26, 2021 · Is it possible to How to Gain Muscle and Lose Fat (As a Teenager) ? The short answer is YES. Below are the keys to achieving what was once thought to be the impossible. 6 days ago · Dining out is not an option while on a budget. Add A Few More Reps or Sets Per Week. Cooking will become your fitness success. C1. A. 11 a. Lower the bar back down to your chest with control and repeat. And if you’re a beginner who’s somewhere in the middle, you should recomp. Day 1 focuses on back, biceps, and forearms. Including weight or resistance training in your routine. Higher-Carb Days —these days are sort of the “refeed” portion of your diet. In particular, increasing the amount of protein you eat can help you reach your goals. Week 3: Add a fat-burner. : A couple more big handfuls of nuts, plus some dried fruit or granola. May 27, 2021 · Simultaneously building muscle and losing weight—a process known as body recomposition—are the twin goals of weight training and physical conditioning. During weight loss, a protein intake of 1. Complete guide to fat loss. Nov 10, 2020 · As a starting point for body recomposition macros, aim for about 30-35% of your total calorie intake from carbohydrates; 30-35% from protein; and the remaining 30-40% from fats. Lunges. Mar 21, 2017 · Step 1 - Set a Realistic Goal. In order to successfully build muscle and lose fat simultaneously, the first step Is to eat at a slight caloric deficit. 1 If you eat 2,000 calories per day, that means staying below 50 grams of carbs per day. Simple high-protein lasagne made in no time without sacrificing flavour. Sprint for 10 seconds. In order to lose body fat, you must consistently take in fewer calories than you burn. 25 and then 1. body fat don't skp meals or fast in attempt to lose weight (fasting slows metabolism) engage in weight training to increase lean muscle mass engage in low intensity aerobic exercise, i. 47l) of water per every half an hour of a hard workout. 2. First two important concepts to understand: how you lose weight Feb 2, 2019 · Use a 5-day split to build muscle and shred fat. C. Drink plenty of water. Rest for 1 minute or less between sets. It helps to rebuild muscle breakdown and build new muscle mass. . You’re on a mission to save money, lose fat, and gain muscle. Higher deficits will maximize more fat loss but will counteract muscle gain as a consequence. Jan 24, 2022 · Sprinkle the below exercises into your weekly routine to build lean muscle and lose fat — or combine them into one awesome workout. 3g of protein per pound of lean body mass. Lose Fat & Gain Muscle: 6 Step Approach. In this episode, Andrew Huberman & Layne Norton discuss the science of energy utilization and balance, the efficacy of different diets, and how best to build lean muscle mass and lose fat. Jan 31, 2019 · Leg press – 3 x 8-12 reps, 90 seconds rest. Omega-3 fatty acids are fats found in oily fish, olive oil, and nuts. For example, if you're only exercising once a week, bump it to two; if you're exercising twice a week, bump it to three. Squats. Cardio training is essential for burning fat, provided it is at the right intensity. Jul 27, 2020 · One of the best body fat-reducing exercises, sprints can also boost your muscle power and, in turn, help take your sweat sesh up a notch. Option 2 - Do the reverse. "Your body has less glycogen (a. Let's say you need to consume about 2,000 calories per day to facilitate Mar 15, 2021 · Fats are important too, providing fuel and aiding in the absorption of vitamins A, D, E, and K. 14. Drive through the big toe to take bounding steps forward. Incorporate Strength Training. "When you're on a calorie-restricted diet (as part of this program is), it can be easy to start losing your strength along the way, and when you start losing your strength, you can start losing potential muscle mass," says Adele. ) in your daily meals. You can rest for longer between different exercises, but studies have shown that short rest times, especially with light weights, are better. It will most likely be fat, and that’s what you’re trying to avoid as much as you scientifically can. Three protein-rich meals a day will be enough to give your muscles the anabolic effect they need to get stronger. Troubleshooting: If fat loss is stalling after a few weeks, add in a few more low and/or medium carb days. This spicy chicken recipe is bursting with flavour and is a simple way to upgrade from plain old chicken and rice meal prep. 3–3. Use this example to understand it better: Step 1: Mike weighs 180lb but wants to gain lean muscle and lose fat. If you’re above these ranges, you should cut first. The scale alone will not reveal what is really happening. May 22, 2023 · STEP TWO: Calculate your muscle gain macro s. This is a popular ingredient in some of the best fat burners, both with stimulants and without. : Grilled chicken breast or thigh, broccoli, a cup or more of brown rice with olive oil and nuts. Strength training helps break down muscle fibers, which then repair to become bigger and stronger over time. Fatty fish like salmon, sardines, or mackerel are at the top of my list of healthy fats for building lean muscle and losing fat because they are a source of dietary protein AND a source of heart-healthy omega-3 fatty acids. Choose your exercises well. 9. Monitor your weight and body fat to ensure you’re not packing on too Sep 2, 2022 · Whey protein is one of the most nutritionally dense supplements and has science based facts that show that it helps to get greater muscle gains and fat loss. Oatmeal (made with 1 percent milk), fruit and coffee. Choose nutrient-dense, whole foods over processed and refined sugars and carbs. In a recent video, fitness YouTuber Mario Tomic tackles May 31, 2020 · Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, that doesn’t tell us about how our body-fat percentage affects how lean our gains are. Day 2 is chest and triceps. 2 and 0. CARBS: the remaining calories left. Eat Enough Protein. If you’re vegan and already struggle to eat protein, then starting at the lower end of the range would make sense. However, Oct 1, 2019 · To gain muscle mass, perform resistance exercises with a weight that is approximately 70 to 80 percent of the maximum weight you can lift in one repetition. Higher protein intakes, 2. For a 125-pound goal, that’s 1,625 to 1,750 calories a day. Apr 12, 2021 · 3. Finally, subtract 200 to 300 kcal per day from your estimated total daily energy expenditure to create a deficit small enough to promote fat loss, but not so great it impedes muscle growth. It's probably not going to do much to help you build muscle, but research has shown it can help burn calories and fat in an interesting way. Stop Being skinny fat! Jul 2, 2023 · Lose fat, gain muscle. Always start with low weight loads and fewer repetitions. (0. To gain muscle, our bodies need to be in an anabolic state fed by an ample amount of protein, carbs, and calories. jeffnippard. To build muscle, add an additional 10-15% of the calories of your current caloric burn to your muscle building diet. Pause for 2 seconds without locking your elbows. We’ve designed this split to maximize productivity and output. To lose fat, calculate how many calories your body is burning, and cut out 10-15% of the calories to start the fat loss process. Apr 19, 2018 · In order to build muscle, you need to consume excess calories. B. Note that beverages are not included in this meal plan. Jan 3, 2020 · Skinny fat guide for transforming your physique into lean and jacked by making changes to your diet, training, and overall lifestyle. 5-1lbs per week. That’s right, you need to be using a weight that allows you to complete 3 – 5 sets of 8 – 12 reps with 60 – 120 seconds rest between sets. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism. An easy way to organize a home workout for building muscle at age 30 is in a circuit. Jan 23, 2024 · Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0. RMR x 1. In order to lose fat there must be a calorie deficit. Meanwhile, as mentioned earlier, the ISSN suggests getting at least 3 grams of protein per Eat at least 1g of protein per pound of bodyweight, daily. Unfortunately, it’s not a straightforward concept, with the methods used to achieve either objective often working at Dec 7, 2018 · Top nutrition tip to build muscle and lose fat: Aim to get 20-30% of your calories from protein, then split the rest between carbs and fat, depending on your preference and the kind of foods you thrive on. 1 grams per kilogram (1. What will be a priority is learning how to purchase nutrient-dense foods and cook them. As mentioned, muscle building is specific to the muscle being worked. The more you care about retaining muscle during a fat loss phase, the 1. Simple High-Protein Lasagne. Day 6: Shoulders and traps. Day 4: Chest and triceps. Week 2: Add two 30- to 40-minute cardio sessions per week. Day 3: Rest. This Jan 8, 2021 · As a result, you gain muscle much more effectively. 2 g/kg is likely enough to maximize both your fat loss and muscle retention. Gaining muscle without gaining fat is very difficult, even if you count every calorie you eat meticulously. Then, I throttle back and reduce the rate to 0. Taking a vitamin supplement can help as well. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. HGH promotes bone, cartilage, and muscle growth. Perhaps bulking at 15% body allows us to gain 2 pounds of muscle for every pound of fat that we gain (67% lean mass), whereas bulking at 30% body fat would give us 1 pound of muscle for every 2 pounds of fat (33% lean mass). Feb 14, 2024 · If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle. Dec 20, 2023 · How To Lose Fat and Gain Muscle At The Same Time. Ideally this will be around 1g per pound of lean body mass for fat loss or muscle gain. 77 grams of protein per pound of bodyweight per day. Apr 22, 2024 · These foods contain roughly one gram of protein for every two to four grams of carbs. Week 4: Schedule 40 minutes of medium- to high-intensity cardio postworkout or first thing in the morning. Lose Fat Without Losing Muscle: Nutrition Tips. Anything longer than an hour will encourage your body to break down muscle cells for food. Pick a muscle-building workout plan. Apr 27, 2023 · To lose fat and build muscle, then, you should eat foods rich in protein. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. qp yz sk xh dw rp jr vr yi aw