Ask a Personal Trainer

qwerty321

Hi Wardy,

I have noticed in your posts that you recommend about 80g of protein. Is that for an average diet? What if I wanted to get lean. From what I've read a bit in the past it was approx 1g per lb in body weight.

Still very high on BF at the moment, I'm 5'8 and 81kg. Want to cut fat and get lean. Currently on around 1700 cals a day. What should my protein intake/macros be?

Thanks

Wardy257

Boozehand,

If you can lunge walk one of those bags half full without stopping I would be surprised. It's nails I promise you.

Wardy257

Qwerty,

The guidelines are for general gym goers is 1.2g per kg of lean (without fat) body weight. It's unlikely that protein alone will make you fat regardless.

As for macros there is a lot of debate so pick something sensible and stick to it religiously and see how you look. We are all different so I can't really recommend anything as I don't even know you.

qwerty321

Thanks. Works out to be 97g for me which is much easier than 170g or so!

Boozehound

Cheers lads, may invest in one then.  I get my weights done at the gym but I really want a good weight based conditioning routine (my fitness isn't where I want it to be yet) that I can do at home so this seems ideal. Any good routines you guys recommend?

Wardy257

Good routines for conditioning?

Boozehound

Yeah, although if you have good strength or.muscle building routines for it then I'm all for them too! Seriously considering getting one for the house workouts.

DrPhil

I'd be interested in a good muscle gain programme of weights too.

Wardy257

Boozehound,

Wardy257

Dr Phil,

I like this one:

Mass Made Simple eBook: Dan John: Amazon.co.uk: Kindle Store

Follow it to the letter, it works.  The squats are a killer, I never quite managed 50 reps without resting but got close with a short rest after 35 then I did the rest.