How do I calculate my ideal protein intake?
How much protein you consume depends on a variety of factors. For instance, I manipulate my protein intake based on the phase I'm in during a competition prep or whether my primary goal is to add more lean mass like in a building phase. A good general rule of thumb for a healthy maintenance intake is to consume about 1 gram of protein per pound of lean mass. Unless you are significantly overweight, you can make this even easier by simply consuming 1 gram of protein per pound of total body weight. I'll often exceed this in a building phase and I'll occasionally dip below this in a cutting phase. Protein is incredibly important and shouldn't be under-consumed. Don't let the fear of gluconeogenesis scare you out of eating an optimal intake of dietary protein. Recognize that this intake can and should fluctuate depending on your primary goal and body composition. Also, it's a good general rule of thumb to increase your dietary protein intake as you age. Unless you are in an aggressive cutting phase, I would recommend consuming no less than 1 gram of protein per pound of lean mass. You can also use the macro calculator on this website to help with initial protein recommendations. Just recognize that NO macro calculator is going to give you an optimal intake for you personally. You'll have to do a little tweaking and adjusting to determine what is optimal for your body.
Should fat be used as a "lever"? Does it make sense to consume dietary fat if the primary goal is to lose body fat?
This one is a super controversial topic within the keto/low carb space. Many gurus advocate for the "fat as a lever" approach in which you decrease dietary fat intake if the primary goal is to lose body fat. Their argument typically focuses on the belief that if you are eating dietary fat then your body is less likely to burn stored fat. This may be true in the context of extra dietary fat increasing total caloric intake but it falls short if calories are equated for. Once you become fat-adapted, your primary fuel source is fat; both stored and dietary. The last thing I would recommend doing is significantly minimizing your energy source by removing dietary fat. Less dietary fat may certainly have a place if the individual is doing little to no physical activity. However, if you're on this website I assume you have a certain degree of savagery within you and you are wanting to improve your optimal performance, not simply exist and be mediocre. If you are wanting to perform at a high level, you'll benefit from consuming a high percentage of quality dietary fat as that will be your primary source of energy. That said, it's incredibly important to make sure you are consuming an optimal intake of dietary protein and your total caloric intake is adjusted accordingly depending on the goal. You can get to an incredibly lean body fat percentage and build muscle with both protocols. I personally recommend doing so with enough energy to actually enjoy the process!
Should I lift lighter weights with more reps if I'm trying to lose body fat?
If your primary goal is to lose body fat you are likely in a caloric deficit. If that is the case, you need to prioritize the preservation of the lean mass you have built up to this point. Continuing to lift hard and heavy is a great way of doing that. If you are in a deficit and drastically reduce the resistance load you place on your muscles, your body recognizes that that amount of lean tissue is no longer necessary. Rather than catabolizing your muscle mass, continue to lift heavy and preserve that tissue. The more lean mass you hold onto, the better your metabolic rate. There is no need to drastically change your training style between a building phase and a cutting phase. Simply increase the cardio and manipulate your caloric intake accordingly. I recommend keeping your resistance training fairly consistent between the two phases.
What are your go-to supplements? Do I need a protein powder after I train?
If you don't slam down a protein shake within 20 minutes of your training session you will become catabolic and waste away into nothing...
I used to believe this as a kid but this is simply not the case. If you're consuming enough dietary protein throughout the day your body will be able to break it down and use it accordingly. No need to rush off to chug a protein shake immediately post-workout. As far as supplements go, I honestly recommend keeping it fairly simple. If you are prioritizing your nutrition through quality, single ingredient sources, you'll likely be covering most of your bases. I personally only supplement with creatine monohydrate, vitamin D with K2, and some occasional caffeine. If you're in a caloric deficit it may be advantageous to include some amino acids as a way of ensuring your lean tissue has all the necessary building blocks to maintain itself while in a deficit.
Does your 1 on 1 coaching provide a weekly meal plan?
NO! I will happily provide a sample meal plan that matches your first week's macros but I will NOT be providing a weekly meal plan that changes as your macros change. Why? In coaching hundreds of clients over the years I've found that providing a weekly meal plan is a waste of time for both me as the coach and it is often debilitating for the clients. Rather than I do all the work for you, I'd rather teach you the skills and concepts necessary to implement them into your own life and make this journey sustainable. If you have a set weekly meal plan you will inevitably feel like you are restricting and have minimal options. Rather than do that, I would like to empower you and teach you how to manipulate your food selections to hit your target macros in a sustainable way that allows you to reach the goal with a much higher degree of freedom and enjoyment!