I have been following your work for awhile now and I’m impressed by all the research you have done. After finally losing weight and essentially reaching what I consider my goal weight last year through keto and fasting, I decided it was time to introduce exercise back in my life to build muscle. I don’t dedicate as much time to it as I should because of kids, work…life but since January I have done okay with twice a week weight training. But I am not seeing any muscle definition gain. I recognize there are many reasons for that…but I recognize my diet needs to be looked at. Point being is I went to your nutrient optimizer calculator and plugged some things in and got my report. I loathe measuring my food and counting calories. But like I said, I am trying to optimize so I thought I should look at it and suck it up and start measuring again to get some better estimates.
As a side note: over the last few months I have transitioned to a more carnivore diet although I don’t shy away from veggies (and I still love nuts), but over my life, veggies have always left my bowels irritated and now that I don’t focus on getting “X” amount, everything seems smoother and my energy levels are great! This goes the same for fat. I can honestly eat a stick of butter and never feel satiated. But give me meat and I will definitely get there.
Back to my main point: what surprised me though once I started measuring again is how low my protein intake actually is! Since meat is my main macronutrient the last few months, I eat it until I am full! I insist on feeling full because I like to do intermittent fasting and those meals have to keep me going! The calculator said that for my height/weight and goals, I should be getting 134 g of protein but when I measured the last few days I am lucky right now if I can get 90 g! This just surprised me as I feel I am eating more meat than ever before!
Is this just a training thing where I train myself to eat more? Or should I just relax because my body is signaling I am full, and this should be enough and I just trust that in time (and my minimal exercise effort), I will increase my lean body mass (i.e. muscles)?