FAT to FIT [Day 25/60] | All about Protein 🥦🍗🍳

Day 25 📍 Weight: 83,2 kg

Protein 🥦🍗🍳

Earlier in the Macro-Nutrients-Topic we learned,
that everything we consume is made out of:
Proteins, Carbs, Fat and Fibre (excl. Alcohol) in a certain ratio!

No Macro-Nutrient is fundamentally bad ❕
Each one got its own need and Utility in our Body.
Just like building a House! 🏡
You need a certain Amount of Concrete, Bricks, Mortar and Insulation. 🔨

In Terms of building up Muscles and obtaining them in a Diet,
The most important Macro-Nutrient is the Protein !

Proteins are made of 20 different Amino Acids. 🔬
The Amino Acids we gather by Food are called essential.
Just like each Food has a certain Macro-Ratio,
each Protein has its own Amino-Ratio 💡
Each Amino has its own Need.
Some are more useful for Muscles and Co, some for Health in general!

The Main Tasks of Proteins:

• Growth, Reparation and Maintenance of all Cells 🔨
• Muscles, Tendons, Organs, Glands, Nails and Hair 💁🏼
• Muslce Growths and Maintenance 💪🏻
• Health in General 💉

Superstition 💩

A high Protein intake harms your Kidneys! 💩
Scientific Disproved ❌
Please just laugh at that Argument and tell them so!

Recommendations ✅

During Bulking-Phase (Calorie surplus): 1,5-2,5g Protein / Bodyweight in KG
During Cut/Diet-Phase (Calorie deficite): 2-3g Protein / Bodyweight in KG
The higer the Deficite in a Diet is the higher the Proteinintake should be !
The other Reason behind eating more Proteins in a Diet,
is because they are very filling! 🤰🏼

1g Protein = 4 Calories

Sources

The best Sources of Protein are the most unprocessed ones!

• Green Stuff: Broccoli, Spinach, Mushrooms Cauliflower and other Cabbage-kinds, lettuce. 🥦
• Legumes: All kinds of Lentils, Peas and Beans are incredible rich in Proteins 💰
• Surf'n'Turf: All Sorts of Meat and Fish 🥩🐟
• Animal Products: Eggs, Milk, Yoghurt, Quark 🐄
• High Caloric Foods: Cheese like Parmesan, Nuts and Seeds 🧀

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Most Important ☝️

When it comes to a Diet and cutting Fat in general,
There are some Parameters it all comes down to!

• 1st: Calorie Intake & Output ☝️
• 2nd: Macro-Nutrients ✌️

Join the Challenge!

We keep motivating ourselves in the Commentsection 🥇 🥈 🥉
You are cordially invited to join the Challenge at anytime and
also post your #ProgressionPics in the Comments! 🎯

At the End of the 60 Days I will nominate 3 Winners! 🏆
That either made the Best Transformation or Gave most Value to the Community!

At least 3 #ProgressionPics have to be done in those 60 Days to Enter the Competition, so I can fairly check ones Transformation!