Wow, this was started 2 yrs ago. Let me 1st say I stand by some of what I said but that i'm constantly learning and new information is always being brought to the table, so I may not support everything said 2 yrs ago since i've learned so much more now.
molnii, make no mistake about it. As you diet and get leaner, especially below your bodyfat setpoint (level where your body wants to be at) you will lose some muscle if you are losing naturally. No diet or workout can prevent some inevitable muscle loss, but the loss can be minimized. I was actually just talking the other day to Lyle McDonald and Loren Cordain (author of the Paleo Diet
www.paleodiet.com ). They both agree meal frequency of 5-6 meals is overrated. For example, eating a decent size portion of meat will keep amino acid release into the blood for at least 8 hrs. after eating. And this whole nonsense on more meals elevating metablic rate is bullshit. Total calories are what matter not meal frequency. Anyway, they agree less meals should be as productive. Lyle actually read some recent research comparing 3 distinct meals vs. small meals every hour. The group eating the 3 meals had better protein synthesis levels than eating every hour. OK, to set the diet up I go to 8 cals per lb. Some use 10-12 to start, but 8 works better for me to get fat loss going reasonably well. I prefer multiplying my weight x 1.5 to get protein. Example
I'm around 200lbs. So 200X8=1600
1.5 X 200 = 300g protein or 1200 cals
1600 - 1200 = 400 cals or 44g fat
So 300g protein, 44g fat. I also add 25-30g fiber (2cals per g to feed bacteria in digestive tract) but dont count it towards totals since cals are low enough to begin w/.
I switch between 2 and 4 meals. So if u wanna eat 3 meals, divide totals by 3. For me that would be about 100g protein, 15g fat and 10g fiber. (And the body CAN digest w/ >90% efficiency LARGE amounts of protein, don't believe the bullshit of 30g max or 60g max, there is NO science behind this) Make sure u include at least 6 fish oil capsules a day, preferable more.
a12345, the food options can be found everywhere. check out
www.metabolicdiet.com for what u can eat. Steaks, eggs, turkey, chicken, fish, game meats, vegetables, some nuts. I'd set the diet up the way I wrote above. If you wanna go really extreme i'd follow something similar to nclifter6feet6's extreme fat loss plan. But your metabolism will go to shit and you'll lose muscle. To make it slighly less catabolic and I think more effective, just multiply your weight by 1.5 to get grams of protein, supplement w/ some psyllium husks for fiber, take 6 fish oil caps a day and thats it. Get your protein from chicken, turkey, tuna, shrimp, venison, and other VERY LEAN meats.
Either way I WOULD NOT use any protein drinks as most people have undiscovered allergies/intolerance to milk proteins, casein and whey. The overwhelming majority of people get gas and bloating, even w/ the lactose free proteins. Stick w/ what nature intended, meat (even though grassfed is better than commercial, its still a low better than protein from cows milk).
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