How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)
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- Опубліковано 15 лип 2024
- Body recomposition, where you build muscle and lose fat at the same time, is typically viewed as "impossible" for natural lifters. It's the "holy grail" when it comes to transformations and can help drastically improve your skinny fat body type and can provide quick results for beginners. And despite popular belief, my personal experience and scientific literature seems to prove that body recomposition is actually more common and feasible than you think. But there's a few steps that you need to follow in order to successfully achieve the results or transformation you're looking for. One of the most important factors is setting up your "body recomposition macros" correctly. Literature suggests that a small caloric deficit combined with a high protein intake provides the best results in terms of a body recomposition. In this video you'll learn more about the optimal body recomposition macros, and I'll provide you with a 3-step protocol that you can use.
TAKE THE QUIZ BELOW TO FIND THE BEST SCIENCE-BASED PLAN FOR YOU:
builtwithscience.com/bws-free...
LEAN BULKING VIDEO:
• How to Lean Bulk PROPE...
STUDIES:
Slow cut:
www.ncbi.nlm.nih.gov/pubmed/2...
Protein:
www.ncbi.nlm.nih.gov/pubmed/2...
Body recomp (high protein):
www.ncbi.nlm.nih.gov/pubmed/2...
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pubmed/2...
Athletes/trained individuals recomp:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.lww.com/nsca-jscr/ab...
MUSIC:
/ lakeyinspired
Hope you enjoyed the video! For those interested in my diet and personal workouts, give me a follow on Instagram (instagram.com/jeremyethier/ ) where I’ll be posting them regularly on my story. Cheers!
What’s up man, I am currently preparing for my spring soccer season and my main goal is to get lean.. example : Cristiano Ronaldo! I’m 6’2 and I weighed 175 and now I’m at 168. Should I keep cutting because I am scared that bulking will affect my on field performance due to the increase in weight!
Jeremy Ethier hey can you please email me I need your help I’m 21 and I’m starting a 90 day transformation, it’s been week 1, I have a few questions please help I’m a huge fan ruizvicente31@gmail.com
Jeremy Ethier absolutely same here brother. Recent S9 impression video is impressive as usual ☺️
so basically a person at 145, 5'5, that is a lot of protein to intake lol
Jeremy Ethier hey I am 6.5 185 pounds my bf I's around 13% I wanna bulk and lose body fat same time my calorie intake is 5400daily
1-Eat Protein
2-Caloric Deficit
3-Progressive Overload
4- trenanabol
@the fuck? Its a prohormone of DHT ,basically a steroid so don't use that crap pls.
the fuck? It’s candy
Timidity Gaming the sweet stuff
i ate 1g of protein per pound of bodyweight and i calculated my maintence calories which was around 2500 and subtracted about 100 calories, also my training program emphasises on progressive overloading (which is working im getting stronger at my compound lifts every week) however im on my 11th week and see no physical difference...
I do wish training would make me taller as shown in the thumbnail
It's in the shoes 😁
Ok this made my day HAHAHAHAHAHAHAHA
😂😂😂
It theoretically would.... if you had a bad posture and are working on corrective exercises. Fixing your posture gives you your original natural height after losing it to bad posture. If your posture is already good then sorry. Lol
In anime it does
Man I love your scientific approach, editing, nice audible voiceover.
Thanks for the video!
No problem! Glad you enjoyed it.
Jeremy Ethier Which software you use to edit videos brah? Nice physcie btw..
Final Cut Pro! Thanks!
Surendra Facts !!!
@@JeremyEthier Well we all enjoyed it! ;)
according to the thumbnail you also grow half a foot during a recomp?¿?¿?
Mick hahahahaha🤣🤣😂😂
no hard feelings you have to clickbait at least a little bit to succeed in youtube ahah
and change the light direction to look more fit.
body resizing and yeah a little bit ...photo resizing
jeff lmao
Jeremy what your doing is life changing! Can’t thank you enough for making clear and to the point videos, especially when someone like me who’s a complete beginner and new to the world of training. Subscribed!!!
That's what i call a quality fitness video. Well done sir!
yes! i love how he backs up EVERYTHING with studies and science. i love how much he helped me throughout the past the few months
5:23 here to save your time.
Mvp
Dude, I discovered your channel few days ago and I'm loving it. As a beginner I got sick of "bro science" rather quickly. I finished medical school and I'm currently studying pharmacy, so I have some knowledge on anatomy, physiology and biochemistry, but I never knew how to put it in context of exercising. Thanks for putting in effort and educating your audience. Keep up the great work :D
Thank you I appreciate that! Good luck with your studies!
Why did you moved from medical field to pharmacy tho?
@@Potatoman1578 Legal drug dealing. money is in the treatment, not the diagnosis I guess.
why did u finish med school and go to pharm?
Jeremy on a date- Girl: Whats your type? Jeremy: Studies show that I prefer black chicks
lol
no one prefer black chicks
@@bukujuku1541 I do but i'm willing to date anyone.
@@bigdaddy8126 According to data most people don't prefer black chicks. White guys and women are most sought after.
66.media.tumblr.com/151fc229f78214a23a53597792dd357f/tumblr_inline_op8n3zQxs41uhet8t_1280.png
@@cman8464 Interesting you through white male when all women want BBC
Was just watching your lean bulking video :D Think I'm going to do this till I get to a low bf% then follow your lean bulking tips since I'm still experiencing noob gains. Thanks again for the insightful videos
That's the way to do it! Cheers!
I have watched dozens of other channels and I have to say Jeremy yours is by far the most honest, and most insightful. Absolutely the best training channel on UA-cam... period. Cheers mate.
🦊
Thank you! I appreciate that!
This is hands down my favorite fitness channel. Not only because of your scientific approach, but you are also really good at presenting the information and your voice is just so pleasant to listen to. 10/10 😄
Dude looks terrific!
Best Vids as always, Thanks.
As someone who’s published research in such journals, I commend you with the organization and consistency of your videos and analysis. You always summarize at the end which allows me to jump forth throughout and key in on the things I need to work on. It clearly shows your end effort is to truly help and inspire people! I really thank you!!! Just 2 weeks in and seeing stellar improvements!
This guy has it figured out and I love the easy listening background music in his videos
I have been doing this consistently for the past 4 months and can attest to the information provided. I take around 0.8g of protein per lb of body weight and have consistently lost between 0.75 to 1 lb per week while making progress in the gym and building some muscle. Some observations and caveats:
1. Progress is much more difficult than when I was eating more. Instead of progressing every workout, I now generally progress week to week.
2. Mixing in higher volume training along with strength training has helped a lot. Instead of 2 sessions of 5x5 bench press I now do 1 session of 4x5 and another session of 3x10 or 4x8. Instead of 2 deadlift sessions every week, I do 1 session of deadlifts, 1 session of lighter weight Romanian Deadlifts along with Rack Pulls.
3. Recovery and energy levels are affected drastically. I used to able to do a 2 hour session with 2 primary exercises and lots of assistance work. Now I split it up into 2 45 minute sessions, the primary exercises in the morning and the assistance work in the evening. I also have to be more strict with nutrition timing to ensure that I have enough carbs to power the workout.
Frustrated User I’m currently trying this as well... at my third week(12-14% BF).. and I plan on continuing until I reach 10% BF then start lean bulking. I have a question for you though, what was your starting weight to your weight now?
hey based on your experience can tell how much fats and carbs you've been taking per pound since he discussed proteine intake
@@aminejaoui1692 Go for 0.3 to 0.6g of fat/lb of bw, fill the rest of your calories with carbs
how did you achieve the slight calorific deficit?
Great video. Just subbed....No screaming. No shirtless look at me. Just facts. At 65 I re-started my lifting in August 2017 after a long layoff of several years. I have also gone from 289 to 245 and from 35+ BF to guessing around 20-24% based upon your images you displayed. I am cutting about 400-500 cal from maintenance and making progression in the gym. I am started to see a slow down though in progression and reps. Makes since since my recomp has really changed and it is harder to do. Your video just confirmed what I was thinking. My goal even at age 65 is to get to 10-15% BF so I may reduce my cut to 300 cal.
gapwedge11 extactly!!! Only exercise channel I subbed to
gapwedge11 there’s heaps of shirts off look at me on the video you fucking muppet.
Perhaps a few weeks off the recomp might be good to limit the metabolic damage
I really love how you present the research you've done for the video. Thank you for taking your time to do these videos. Super helpful
both an athlete and a scholar. i really appreciate the approach you take when explaining your videos, because it's not based off of your personal thoughts or experiences, but on empirical data. you explain things amazingly as well. subscribed!
Dude, amazing videos and FINALLY someone mentioned this topic. Two years ago, I did a clean bulk on my own (at the time I didn't consult literature). I basically incorporated HIIT 3-4 times a week (that MIGHT have been overkill) along with my training and got stronger, leaner and bigger by being on a slight deficit. A year before that, I did the typical dirty bulk and just got fat lol. Pound for pound, I was actually weaker when I dirty bulked. I guess it was just instinct that I took the lean bulk approach when I realized something wasn't working. Glad you're showing the community that this DOES work. No one in my sphere really believed me.
Also, love your approach to video making. I'm trying to take the same approach too for my subsequent videos. Great inspiration! Keep it up!
I JUST LOVE YOUR VIDEOS....VERY INSIGHTFUL...THANKS J
Awesome, Jeremy. Yours tips on slow cut and higher protein articulate and clarify phenomena I have experienced over the years with my own body during accidental trial and error. But I never pursued recomposition consistently. Your putting together and presenting the science, along with your own comments and experience, has motivated to go after body recomposition seriously. Really enjoy and get a lot out of your videos. Much thanks.
Just last week I decided I wanted to try something like this but wasn’t sure if it was doable! You’re the man Jeremy, I’m following all your science-based workout splits as well.
Ive been on a slow cut for 6 months now after not lifting for 5 years. It works pretty well! I couldnt deadlift 225 at first and my 1 rep pr is now 275. And I've noticed the fat loss as well
I think that this should be reworded:
2. Intake adequate protein of at least 0.8-1g/LB of body weight.
Simply, I believe that the protein intake should be based on lean mass, not on overall weight. A 300+ pound man that has a lot of body fat does not need 240g-300g of protein to build or maintain muscle.
hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm
Overweighted individuals can calculate their needed protein by using the normal weight for their height, not their current weight
You're the man buddy. We appreciate your vids.
Literally what I was looking for when the notification popped up. Thanks man & keep going!
Awesome! Will do!
Can you do a video about proper recovery(sleep, carb loading, dealoading) ...
For sure! Planning on covering that soon.
Luka Lisica yesssss
Some interesting topics, at least for me, that i think they fit to your channel.
1) Explanation of dropsets/supersets and their usefulness.
2) Science based full abs workout.
3) Weekly programm workouts, example of how to combine all muscle groups.
4) Science based full body workout.
5) Science based traps workout.
Thank you! Will definitely cover all of those.
I agree with: "4) Science based full body workout".
Could be an interesting point for begginers !
Jeremy, thank you so much for your videos. They are incredibly informative, educational and motivational. I'm a beginner to the world of weight training and bodybuilding and your videos have been a tremendous aide when it comes to proper form and execution. Your work on here is worth a lot! As a computer programmer, I especially appreciate you highlighting your points with scientific references and documents. I can well imagine that it must take a very long time to produce each video. Cheers to you and keep up the good work. I appreciate you and what you have done here very, very much!
Thank you for all the hard work you put into every one of your videos. Your direct, honest, and scientific approach towards fitness has helped me (and many of us beginners) start off our journey with a better sense of the path we're taking. Keep up the amazing work.
great one!!
we are looking forward to watching The Best Science Based Ab Workout....
Thanx in advance
Is your "ab workout" coming soon??
we can't wait to watch it...🧥
Videos are straight to the point, and understandable. Sub'd
I can confim this from personal experience. Im high body fat perc detrained woman who trains regularly applying progressive overload, eat extremely healthy keeping caloric deficit and i see week to week how my body shape is changing, im slimmer each week and i ve gained a lot of muscle for a girl. I feel amazing, energized, my skin is beautiful and im overall happy. To everybody trying to learn how to become leaner healthier etc... Put effort into planning meals, cooking, eating healthy, supplementation, rest. And when in the gym give your best, challenge yourself dont be lazy. Results will follow.
SAY IT LOUDER FOR THE PEOPLE IN THE BACK!🗣🗣
you're videos are high yield AF! Great stuff! Keep em coming!!
Awesome advice, thanks!
Great video. I do prefer to keep a maintenance/slight caloric surplus because such a slow progression in hypertrophy just isn't worth it, specially since is so hard as a natural. I'd better gain a little bit of bodyfat that I can lose in a 1 month cut and optimize muscle and strength gains. The mistake occurs when people think is easy to have a very significant body recomp, where you can build 20 lb of muscle while dropping bodyfat, which is totally irrealistic. You gotta sacrifice some things if you want others. Can't optimize strength and mass and wanna become huge, but stay at 8% with shredded abs
Performance Fitness i thought same as u 😁
Performance Fitness
Yes I do the Brandon Carter method of a 4 week bulk with a 300 caloric surplus and a 1 week cut. It’s still not as fast as traditional bulking but it’s way faster than Body Recomp. Thing is with BR, you may not even gain any muscle, or you may only gain a pound of muscle. Sure you don’t gain fat, which is nice, but the gains are too slow!
Sure, it really depends on your goals. Now I'm prioritizing my strength development to compete in Powerlifting, so I'm doing a straight lean bulk, without any minicuts till the competition. I'm looking at 6-8 months of pure bulk.
A recomp is definetly a short term program. But being a newb skinny/fat lifter, it has been great for me.
Dropped from 17-19% bf to 12-13% in 8 weeks, really focusing on the mind/muscle connection and gaining some muscle along the way has been worth it for me.
All depends on your specific goals.
noisiest neighbour 1894 that is what I want to do. Did you go for a caloric deficit or surplus?
Thanks Jeremy, I thought this method was possible, you just confirmed it. I'm glad I subscribed. Keep up the good work.
Thank you as always for the zero-fluff, well-presented content. I love your logical approach.
Awesome tips, Jeremy! Will be very useful. Thanks, bro!💪👍👍
Thanks Maurice!
Thanks for the video! I totally agree, and I thought I’d share my anecdote about body recomposition for those interested.
In 7 months I’ve gained ~10 lbs of muscle while losing 50 lbs overall (weight 239-188). I never bulked or cut, I just kept my calories about 300 below maintenance and ate ~1g protein per pound of body weight like the video says in combination with intermittent fasting (16:8 at first, now 20:4). I did a mixture of cardio and weights consistently (about 45 minutes of weights 5 days a week and cardio 3-5 times per week for 30-60 minutes), and my dumbbell curls have gone from 25 lbs (poor form) to 40lbs (proper form) in that time. So I can testify it is absolutely possible to do both at the same time as the video suggests and hopefully this inspires you if you’re considering it!
Jeremy, keep up the good work!!!💪 Your videos are very helpful!
Thank you for sharing your thoughts and your kindness and your positive energy. I was just crossing the street from my job a few years ago and I got hit by a distracted driver and then went into a coma for three weeks afterwards and my doctor told me that if I wasn’t in such good shape I never would have survived my accident. Well I’m just glad that I am alive and well and back in the gym and hope you know how much I love your videos. Bless you Jeremy🙏👍
Good info
I'm 5'8 and finally hit my weight goal of 160 from 250+ but have a lot of fat still. I gotta recomp now!
at 168, was planning to hit 150 actually but im guessing your 160 and you look good now? ive been struggling but what recomendations do you have that is a 500 deficit as we have pretty much the same body structure, my only exercise i get is from my routine and muay thai practice so im guessing that makes me sedentary? were at the exact same height
Bro, I love your cool and calm delivery of good quality material.
I just discovered you this morning. Great videos I've seen so far. Lot's of research and interesting information. I am not a beginner, but I'm in a later stage in life and it's not easy to maintain proper caloric balance. I work with 2 different trainers. I am overweight but strong. I will keep watching you and others and find the right balance for me.
I'm a simple man. When I see a new Jeremy Either video, I hit the like button. :P
Valdano k
valdano got issues
Toby Clegg you also a gayman
You have the best fitness channel in youtube.your videos are always backed up by scientific research.
This is really well done and helpful. Thanks for reviewing and summarizing the scientific literature.
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? NextLevelDiet, thank you for everything!
Cool.
Thank you for taking the time with all of your videos. They explain alot. You also incorporate the science.
Great vid bro! Been trying to explain to my friends that they can lose fat and gain muscle at the same time without the cutting and bulking cycle but to no avail. I will just show this video to them next time!
Everyone raves about the quality of your videos, and I agree, but let‘s appreciate your fine body for a second 😍😍😍 It‘s beautiful!!
Jeremy, I recommend you this book called Relentless by Tim Grover. You're gonna love it, thanks bro! 💪😎
Will check it out- thanks!
George Mendoza I read that book it’s very good
I'm a newb lifter who has been training for 2 months on a full body compound program 3 x p/w progressive deload and I'm on a recomp. I've gone from around 17-19% bf to around 12-13% in this time. I also have been counting calories meticulously.
In my opinion it's been great because, I'm still learning a lot about my mind/muscle connection and I belive being on a bulk I would not be completely utilizing the benefits, whereas at the end of the recomp I will have gained a much better understanding and hopefully can maximize the potential.
The only concern I have is I am getting quite lean/skinny looking being 5 10' and only 64 kg currently, but you have to remember that it's a *longterm* benefit.
I stumbled across this channel a couple of days ago and I have to say I'm glad I did. I am subbed to a lot of fitness channels but this is the best on youtube. Keep up the good work pal 🤙
Really love it, always looking forward to your next video, this has cleared some things for me, thanks a lot man.
HOLY SHIT! 315 squat for reps? This is the first time I saw you going heavy on a compound lol.
Haha yeah in most of my videos I use lighter weights to get the shot right for the anatomy edits!
Hi Jeremy,
I’ve been doing body decomposition for about 3 weeks now. The first week, I lost 1.5 lbs and this week I gained 0.6 lb. Is this normal if I’m maintaining a calorie deficit? I’ve been tracking my calories using the MyFitnessPal app so I’m sure I’m tracking my food okay.
Big thumbs up on all of your videos Jeremy. I'm every bit into science as you are - I'm in health care, so I appreciate your rigor and interest in science .
As 63 year old guy who last year nearly died, due to a very unhealthy lifesyle. I have loved your videos and extremely helpful to my training. I weighed close to 140kg. Now i am 124kg, done by healthy eating and going to the gym 4 times a week. As yor video said about weightloss leveling off and lossing fat it is what is happening to me. Your videos are a great resourse for me and i utilise them in training. Thank you.
I am still left with one question:
For the groups that can benefit from recomp, which is more optimal, recomp, or bulk/cut cycles?
Great videos, by the way, love the content, straight to the point, and backed up by research.
Research is yet to address that. However, I think that if you are a higher BF% beginner or detrained individual that a recomp is the way to go. For more intermediate lifters or those at a lower body fat, my gut feeling is that bulk/cut cycles are more effective.
Jeremy Ethier My body fat % is around 15% and Im an intermediate lifter so i think should bulk/cut? Right?
@@JeremyEthier should I still eat the same amount of carbs and fat in my caloric maintenance?
I really like that you reference papers and all , but a small advice from an researcher and academician myself .. read where the paper were published , ? is it a good journal ? who funded the research ? was it the protein shake companies ? who is the author background ? and how did design the experiment and how many volunteers ?
all the best ... and i really like your videos , keep it up.
Needed this. I am increasing my protein intake for now on and keeping just calorie deficit. Thank you for this video 😊
Bro, I love your videos, they are more informative than most that are exercise related
The Agoge diet is probably the best diet for building muscle. I struggled for so long until I started following it.
FIRST xD
(love your videos btw)
Really informative video with extremely well substantiated and researched facts to back it up - much like all the videos!
Always good info. Thanks Jeremy, God bless you my Mann!
Oh and this whole time I thought his last name was pronounced E-THER. I always like walking away from a video learning something. Thanks Man !
Im assuming this applies for people doing strictly calisthenics as well, correct? I want to focus mainly on actual strength but also keeping a lean body as well while getting some gains
If you see this: how did your recomp with calisthenics go? did you stick to it and did it work well?
Loving the scientific approach you take in your videos, it really appeals to the nerd in me.
Awesome content like usual, really glad i found your channel a while back!
That point when you realise that the subscribers are 199k plus, congratulations Jeremy for 200,000 subscribers in advance
Thanks a lot man!!
Forget building muscle, after seeing your thubnail I want to know how to get taller.
I like your videos, Jeremy! Your approach to explaining is very informative!
This was useful!
Thanks!
I would like to see a video about macro ratios. Everyone talks about how much protein per lbs of body weight, but what about carbs and fat? If you are 170lbs you would eat 170g of protein and how much carbs vs fat to fill the 3000 calories per day, for example?
Will do a video on this in the future. For the most part, overall caloric intake and protein intake are the two most important factors regarding body composition. Fats and carbs can be played around with based on your individual preference and types of foods you enjoy. A recent very well-performed study was done on this looking at weight loss which may be of interest to you - jamanetwork.com/journals/jama/article-abstract/2673150
@@JeremyEthier i
lol I was listening to that audio book of Elon Musk earlier today doing meal prep
Thank you so much for this video! Keep up the great work!
Thank you, will do!
Thank you man, super informative for a beginner like myself. Thx so much
It’s easy, Test/Tren cycle
Would you recommend a Full Body Workout plan or an Upper/Lower Split for this?
anyone have a response for how to train under this recomp planÉ
This videos are GOLD!! Thank you!!👏👍
You're a legend man, keep up the awesome videos
1.5x speed makes Jeremy's videos sound at a normal speed. You are welcome .
1.75
*Joel Salazar* , thats for all the ashwaganda he takes in
Joel Salazar bless your soul
I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.
This was very helpful, Jeremy - thanks!
Very well researched piece of work. Thank you.
Thank you for everything Jeremy!
Just a quick question, if I get my self in a 500cals deficit and burn approx. 300 at the gym, should I eat back those 300cals?
Averel Dalton if you burned an additional 300 calories then those calories must be accounted for in your total energy intake/outtake. So simply put you actually would be in an 800 calorie deficit therefore you should eat back those 300 calories to ensure you’re not restricting your calories too drastically
@@sanjaydanlag9585 thank you very much..that makes sense because i lose weight way too fast. Thank you again my friend
@@sanjaydanlag9585 💯💯🙌
I hate hearing the view that you MUST bulk and cut. Why the big rush??? I’ve seen new bodybuilders put on so much fat during a dirty bulk it’s ridiculous... if you want to do that to yourself fine, but consider your arteries and heart health, the stress on your joints etc. Building slowly using a body recomposition is the way to go for most people I’d say. To address protein a little, I’ve been consuming approx 0.6g per lb and I’ve been doing.... erm ok I suppose. I’ve got a long way to go of course, but ok. Great video, thanks
.6g is enough as long as it supports your ideal training, obivsouly the more you workout the more protein you need but the thing about being natural is that we get cns fatigue which means alot of protein makes no sense
One should NEVER dirty bulk. But one should DEFINITELY lean bulk. Otherwise making gains will take FOREVER...and life is short.
Extreme swings in body weight are never good. I'm starting to think this is why you hear about so many bodybuilders dying of heart failure (and of course drugs only make it worse).
.6 g * leanbody weight or .6* bodymass(including fat)
Chris Homer - Vegan Athelete I am an Amateur Boxer 🥊 and I live in England 🏴, I have over 1550 UA-cam Subscribers!
I was desperate for this info. Thankyou
Great video , keep it up bro
Goddamn your squat is actually pretty strong for your bw
I always felt like the more protein the better
The best information that I've found on building muscle while losing fat! Thank you!!!
I've just got back into training, it's been some years. I'm currently 41, in my late teens to mid 20's I was a cut 60kg Thai fighter, rock climber, body weight trainer and skateboarder. I've gained 20kg over the years from office work and it's time to do something about it. I've put together a unique 36 exercise routine that covers all muscles individually, i'm also doing 6 anterior pelvic tilt correction exercises a day as well. I've cut carbs considerably and increased protein to just 1g/kg while being extremely calorie conscious. I expect to lose most of the body fat in about 3 months of solid training while repairing and adding to my muscle mass. I found your videos and all I can say is you've sent me on a massive scientific journey to good health, and for that I have nothing but thanks.
1g of protein per kg is too low in my opinion, 1g per pound worked best for me. I think eating 1g per kg is very low, you just won't have enough protein for your muscle.