No. Regardless of the food source, unless you eat more food than you burn in energy per day, you cannot gain weight, which applies just as much to a high protein diet as any other. If you’re on a fat loss diet, you follow the plan and you lose weight: there’s no way you can get bulkier. In fact, a high protein diet has been shown to be superior for building muscle, gaining strength, and losing weight, compared to a low or moderate protein diet.
EXAMPLE:
What’s considered “high protein?”
200-pound male- Greater than 140 grams of protein per day
150-pound female- Greater than 105 grams of protein per day
A high protein diet helps suppress appetite, maintains hard earned muscle, and increase the number of calories burned: a winning combination for fat loss.
If you’re measuring meat, raw is best, because that’s how we programmed the app macro conversions. When you look up nutrition information online (such as at this excellent website), the information for meats not on the app list is almost always (or first) listed for the raw meat. This is because cooking meat gets rid of water, and the more you cook it, the more water the meat loses. This water loss leads to changes in how much protein and fat a certain size cut of meat has. Use raw weights and look up raw nutrition facts for best estimates.
| Description | |
|---|---|
| Original | Amounts are applied exactly as they were in the original. |
| Scaled | Non-locked amounts are scaled up or down to fit the meal while keeping the same ratio to each other. For example if you save a combo which has 100g 90/10 Ground Beef, 150g Broccoli, and 240g Potatoes then apply it to a meal which has twice the target macros you’d get 200g 90/10 Ground Beef, 300g Broccoli, and 480g Potatoes. |
| Auto | Non-locked amounts are automatically determined in order to fit the meal’s target macros. This will give the same result as if, during meal planning, you had first added the Step 1 foods, then Step 2, then Step 3. |
Note: Before version 1.20 of the app, saved food combinations where always applied using the Auto option.
Yes, you can buy protein fresh, frozen, and even canned. Just make sure you read the nutrition facts and make sure the portion size you eat meets your diet’s requirements.
No, cooking your protein doesn’t negatively impact protein quality or quantity. More information here.
Grass-fed protein offers very small yet distinct nutritional advantages. It contains more omega-3 fatty acids, CLA, and potentially less total fat than traditional grain fed animals. HOWEVER, whether or not you choose grass-fed or grain-fed protein will not be the reason you are, or are not, successful. In the grand scheme of dieting, it’s a TINY difference. Buy what works for YOU and what YOU prefer. More information here.
Whey protein is a milk-based protein created from the cheese making process. It’s ultimately sold in powder form. Whey protein is known as the “fast digesting” protein, because it’s easily absorbed and digested, and enters the bloodstream quickly. Whey protein results in rapid delivery of amino acids (protein) to the muscles.
Whey protein is an excellent option to consume before, during, and after workouts, due to the fast delivery of amino acids (protein) to the muscles. Plus, its easy digestibility reduces the chance of GI distress around training. Whey protein is also a high quality, versatile, and convenient protein source that can be incoSculporated at ANY meal or snack.
Yes, you can substitute a whey protein shake for lean protein at a meal, but it should NOT be your primary protein source throughout the day. Variety ensures that you consume sufficient vitamins and minerals. If you are in the habit of having shakes to replace meals, mixing Whey and Casein together is probably best to meet meal replacement protein needs: just mix 1/2 of one with 1/2 of the other.
Absolutely! Feel free to use any of the lean vegan and vegetarian protein options available. If you or family or friends are vegan or vegetarian, and are looking to gain muscle or lose fat, perhaps our Sculp Vegan Diet Templates are for them!
Casein protein is also a milk-based protein, derived from the cheese making process. It’s touted as the “slow digesting” protein, because it takes 5 – 7 hours to digest. This is because casein protein literally “clumps” in your stomach.
If you’re concerned about the health and safety of Casein protein, please don’t be. Casein has NOT been shown as a carcinogen of note in humans and is highly unlikely to be unhealth in the context of a balanced diet.
Casein protein is best consumed prior to a long period of time without food, such as right before bed, or a busy day of meetings. Its slow digesting nature will provide satiety and a steady supply of amino acids to your muscles for a prolonged period of time.
Whey protein digests much faster than casein protein. Whey protein is best used as part of a meal, specifically a meal before or after training. Casein digests slowly, which will help keep you feeling full, and will continue to deliver a steady stream of protein to your muscles for a long period of time. Casein is best used prior to long periods of time without a meal, such as before bedtime, or on busy days when you might not be able to eat regularly.
Before cooking your protein, regardless of the type, measure out your allotted amount. You diet will tell you exactly how much raw weight of your protein source you’ll need for each meal.
You can, but with two rules:
Use the key below (with some basic math) to help you eat the proper amount of protein at your meal(s).
1 ounce = 6g protein
If you just consume egg whites, the app will do all of this measuring for you. But if you choose a combination of eggs and egg whites, this math will come in handy.
EXAMPLE:
A “24g protein” requirement could be met with any of the following options:
Cow’s or soy milk is a complete protein, meaning it contains all 9 essential amino acids (EAAs) that the body is unable to make. Without the 9 EAAs, protein is unable to carry out its specific function. Almond milk, on the other hand, is an incomplete protein, meaning that it’s missing more than one EAA.
Protein per 8 ounces:
Cow’s milk and soy milk are your best options for muscle building, weight loss and recovery, because they are complete proteins. If you tolerate and enjoy cow’s milk, this is your best option as one that is highest in the amino acid specifically responsible for “turning on” muscle building (Leucine). Almond milk is a fine addition throughout the day, but do not rely on it as protein source.
The recommendation in your diet plan is for grams in WEIGHT of total powder. Just weigh out the amount your app tells you for your shake or meal and that’s what you’ll use. It’s helpful to put your shaker bottle or Tupperware on the scale and hit “tare” before pouring in protein powder so that you can measure the weight of powder without just spilling it on your scale and then having to scrape it off.
To make things much easier, you can just eyeball the protein servings and fill up whatever fraction of the scoop you need. So if your whey protein has 24g protein per scoop and you need 20g, just fill it “almost all the way up,” and that will work just fine!
Yes, but we recommend you find a protein bar that contains whey protein, not soy protein, as the primary ingredient, or a combination of the two. Quest bars are an excellent, delicious option. Count ALL nutrients (protein, carbs, and fat) in your protein bar to your allotted amount.
Yes, but, for optimal results, we encourage you to stick mostly to the options provided, which incoSculporate a vast variety of protein choices. When you do eat other sources, count all of their proteins, carbs, and fats to the meal.
Mercury may be found in tuna in miniscule amounts. If you eat tuna in moderation, your risk for mercury poisoning is very small. Moderation is key. However, if you’re pregnant, breastfeeding, or thinking about becoming pregnant, you should aim to have no more than two servings of (any) fish per week.