Welcome to Week 4 of my FREE ‘Feel Good Feb’ Challenge.


Whether you’ve jumped on board with this or not today’s email applies to EVERYONE.


And is something that will have a MASSIVE impact on your fatloss, cravings and ability to build muscle aka look toned and SEXY.


For challenge details:


Click here:


Goal 4 (out of 5) of the challenge:


*** Eat More Protein ***


Unless you’re really into your nutrition and fitness, from my experience,


I’m guessing the majority of people reading this do NOT eat enough protein.


But if you want to LOSE fat and improve how your body LOOKS and functions then eating sufficient protein is essential.


Here’s 3 reasons why:


1. Helps keep you FULLER for longer (and curbs cravings).


2. Has a THERMIC effect up to 30%.


Thermic effect of food (TEF) is the energy you use to eat, digest and metabolize food.


Therefore essentially if you consume 100 calories of protein it really works out to around 70.


3. Helps BUILD a repair your muscle.


= more lean muscle
= higher metabolism
= burn more calories
= goodbye jelly belly
= hello sexy


But exactly HOW much should you be consuming?


This will be different for everyone and based on numerous factors such as height, weight, activity level, etc and for FATLOSS,


could be anything from 1.8g – 2.7g of protein per kg of bodyweight.


But to keep it SIMPLE (we like that)


Lets keep it on average to 2g of protein per kg of bodyweight.


Let’s say you weigh 70kg = 140 grams of protein (70 x 2)


If you want to calculate this in calories simply times this number by 4 (there are 4 calories per gram of protein).


140 x 4 = 560 calories of protein per day.


Whether you calculate it by grams (140) or calories (560) it doesn’t matter, write it down and aim to hit that target.


Using My Fitness Pal (free app to download) is an easy way to keep track of this.


OK great I need to eat more protein Lee but where can I get it from?


Glad you asked here’s some examples:


Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.


Salmon, haddock, halibut, cod, tuna, sardines, prawns.


Eggs, greek yoghurt, milk, cheese, cottage cheese, quark.


Non dairy
Almond milk, coconut milk, lactose free milk, oat milk, rice milk.


Legumes & Pulses
Navy, black, butter, edamame and kidney beans, lentils, chick peas.


Nuts & Nut Butters
Pistachios, cashew, brazil, walnut, almond butter, cashew butter.


Quinoa, tofu, green peas, broccoli


If you don’t eat much protein then let’s begin with aiming to have it at MEAL times (breakfast, lunch, dinner).


Once you’ve hit that, try adding some high protein SNACKS to your diet.


Humous, babybel light, natural / greek yoghurt and protein shakes/bars are a few of my faves to help me hit my target.


If you follow me on social media you’ll know I’m a BIG protein addict and recently did a little LIVE cheese tasting on Facebook.


If you’d like to know what I think of high protein cheese…


check it out:



I hope you’ve learned something from today’s email and more importantly I hope you put it into ACTION.


You can have the BEST intentions in the world but if you don’t do anything with them…


NOTHING will change.

Lee ‘protein addict’ Donald x



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