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  1. #1
    Registered User wakelyk10's Avatar
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    How can i get more protein?

    I'm 5'10"ish 145 lbs, I'm trying to

    -Lose fat (want to be around 10%)
    -Gain muscle (ideally gain another 5-10 lbs)

    I'm currently intermittent fasting 16:8 which I've seen over the past 2 months a change in my waist, stomach, love handles etc. Only problem with holding my meals within an 8 hour window, I don't believe I'm getting enough protein to help me put on the muscle I want. How can I make sure I'm getting enough protein to make sure I'm not losing muscle?

    Thank you!
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  2. #2
    Registered User bLinkMoore's Avatar
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    How much protein are you getting?

    The solution is just to eat more protein-rich food
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  3. #3
    Registered User Vandeman17's Avatar
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    Are you tracking or just guessing? If not tracking, start because you only need around 100 grams of protein minimum which is pretty easy
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  4. #4
    Registered User wakelyk10's Avatar
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    I used to track all my macros through the MyFitnessPal app but since I've started IF I haven't been tracking, I need to get back to doing so
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    Gaintaining Mrpb's Avatar
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    Originally Posted by wakelyk10 View Post
    I'm 5'10"ish 145 lbs, I'm trying to

    -Lose fat (want to be around 10%)
    -Gain muscle (ideally gain another 5-10 lbs)
    Build muscle first. At 145 pounds you need to bulk.

    I'm currently intermittent fasting 16:8 which I've seen over the past 2 months a change in my waist, stomach, love handles etc. Only problem with holding my meals within an 8 hour window, I don't believe I'm getting enough protein to help me put on the muscle I want. !
    You're not eating enough. And IF isn't ideal for gaining muscle.
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  6. #6
    Registered User stealthlife49's Avatar
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    Ok since no one else has addressed the elephant in the room.

    You are not going to lose fat and gain muscle at the same time, it is metabolically impossible. In order to gain muscle, you must be in a caloric surplus. In order to lose fat, you must be in a caloric deficit. See, those two don't work together. I'm also concerned that you're talking about fat at 5'10 145. You're about 20 lbs under a normal weight, I don't think you have as much fat as you think you have.

    My suggestion would be go to a normal eating schedule, and increase your overall calories which should (unless you're just drinking a gallon of oil or something) increase your protein as well. Focus on a high protein, moderate fat, lowish carb diet if you want to gain weight with as minimal fat gain as possible. You also have to work out hard and consistently to make sure the calories are going to muscle building rather than fat. You're not going to reach your goals if you aren't lifting regularly and intensely.
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  7. #7
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    Originally Posted by stealthlife49 View Post
    You are not going to lose fat and gain muscle at the same time, it is metabolically impossible. In order to gain muscle, you must be in a caloric surplus.
    This isn't correct. It is possible to gain muscle and lose fat at the same time. Many studies have shown this.

    But I agree with you that OP need to bulk. At 145 pounds he's wasting his time trying to gain muscle and lose fat at the same time.
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  8. #8
    Registered User fulto3's Avatar
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    Originally Posted by wakelyk10 View Post
    I'm 5'10"ish 145 lbs, I'm trying to

    -Lose fat (want to be around 10%)
    -Gain muscle (ideally gain another 5-10 lbs)

    I'm currently intermittent fasting 16:8 which I've seen over the past 2 months a change in my waist, stomach, love handles etc. Only problem with holding my meals within an 8 hour window, I don't believe I'm getting enough protein to help me put on the muscle I want. How can I make sure I'm getting enough protein to make sure I'm not losing muscle?

    Thank you!
    supplements, lean meats, tuna or any other white fish and a favorite of mine, low fat cottage cheese

    if you're trying to lose fat id say either keto, which is tons of protein, or just start doubling down on the cardio
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