Sawyer Bennett's Blog, page 14

LAST CHANCE TO WIN!!

Last chance to enter to win one of these great prizes:

* E-books of the ENTIRE Sawyer Bennett catalog

* $50 Amazon gift card

* Any FIVE signed Sawyer Bennett paperbacks

* TWO mystery boxes

By entering this week’s giveaway, you are AUTOMATICALLY entered into the GRAND PRIZE giveaway:

* Sawyer Bennett tote signed by 30+ authors

* Signed paperbacks of the ENTIRE Sawyer Bennett catalog (excludes titles not available in paperback) 

KEEP READING for additional details and entry requirements…

When I wrote the Cold Fury book, Garrett, it was about a confirmed bachelor falling in love with a girl that might not live because she had cancer. In order to accurately portray her disease, I enlisted the help of Dr. Mark Yoffe, an oncologist and personal friend. With Dr. Yoffe’s expertise and guidance, Garrett went on to become a national bestseller.

Dr. Yoffe is an amazing oncologist who works tirelessly in the battle against cancer and because of this, he’s been nominated for The Leukemia & Lymphoma Society’s Man or Woman of the Year Award. The winner of this award is determined by the amount of money raised for the Leukemia & Lymphoma Society (LLS).

I am asking you to consider a donation to LLS in support of Dr. Yoffe’s nomination. I challenge my readers to donate the cost of a single book (or more if you’re so inclined). Every dollar adds up and no amount is too small!

As an added bonus to you and as a sign of my appreciation for you joining me in this fight, I’m going to give away lots of cool prize opportunities for those of you who donate.

HOW TO DONATE AND WIN:

It’s really quite easy and all you have to do is:

1. DONATE to LLS using the following link: http://www.mwoy.org/pages/nc/triangle16/sbennett

(you must use this link for your donation to count towards Dr. Yoffe’s nomination)

2. After you have made your donation to LLS using the link above, ENTER the weekly giveaway: http://www.rafflecopter.com/rafl/display/1f70eab644/

3. KEEP the confirmation email you receive following your donation. You may be asked to provide verification if you are selected as a winner.

This contest will end at 4:00 PM EST on Thursday, April 28.

This is the FINAL WEEK of this contest, and your LAST CHANCE to be automatically entered into the GRAND PRIZE drawing!! 

THANK YOU for helping me #BeatCancer and support the amazing work of the Leukemia & Lymphoma Society and Dr. Yoffe.

xoxo,

Sawyer

Never in your wildest dreams could you begin to imagine all the filthy and depraved things that go on inside The Wicked Horse. Step inside and Woolf Jennings will make every one of your dirty fantasies come true.

He’s covered in a facade of deception. An enticing blend of multi-millionaire and hot-as-hell Wyoming rancher, those that think they know Woolf Jennings admire his abilities to preside as CEO of his family’s cattle and oil empire. But only a privileged few truly understand what fuels the glitter of depravity in those gorgeous blue eyes. Only a few know he’s opened up a sinfully erotic and private sex club named The Wicked Horse right at the base of the beautiful Teton Mountain range.

Sweet Callie Hayes has returned home to Wyoming and is looking forward to starting her life over again. After a night of impetuosity, she’s managed to put herself right in Woolf’s line of sight… the man who she foolishly offered up her virginity to years ago and was flatly turned down.

Now Woolf is seeing that Callie is all grown up and has a kinky side to her that leaves him as confused as it does turned on. Worse yet, both Callie’s dirty desires and sweet heart are getting under his skin, and making Woolf question everything he’s ever believed about himself.

**Warning: this book has sex in it. Lots of sex. Dirty sex. The Wicked Horse Series is a bit different than what Sawyer Bennett normally writes. While you’ll still enjoy fabulous characters, a suspenseful story, some witty banter and an epic romance, there’s just… a lot of sex. You’ve been warned.

Goodreads Book Giveaway


Wicked Fall
by Sawyer Bennett

Giveaway ends May 01, 2016.

See the giveaway details

at Goodreads.

Enter Giveaway

Hawke Therrien (HAWKE, Cold Fury #5) recently sat down with Dash Wallace (HardBall, by C.D. Reiss) to answer questions about hockey and life. Read the interview below, then keep scrolling to see who else Dash sat down to interview, and enter the giveaway (includes FOUR $25 gift cards and signed paperbacks)!

I’m a baseball player, as you know, so I’m curious about how it works in hockey culture. We have a lot of superstitions that get us through- are there any pregame rituals you guys use?

I don’t really have a lot of pregame rituals, but I do keep my drinking to a minimum the day before a game. There is nothing worse than hitting the ice with a hangover.

How would your most hated opponent describe you?

Probably with a lot of 4-letter words. I am a competitor, and I don’t like to lose under any circumstances. If you get between me and what I want, you better watch your back. Just ask Vale’s ex.

Any big games on your radar? Rivalries, championships, etc.?

They’re all big games for me. In baseball, you’ve got the World Series, and in hockey, we’ve got the Stanley Cup. Everything we do during the season is in preparation for the playoffs, and the end goal is always the same: win the Cup.

Girlfriends? It’s hard to find time between practice, games, and travel, isn’t it?

Vale and I are in a unique situation, because she works for the Cold Fury. We get to see each other a lot more frequently as a result, though we try to keep it professional. Most of the time. Some of the time. Okay, that is totally hard for me. Have you seen how hot she is??

Work hard, play hard? Yes or no.

Yes.

If your local sandwich shop was going to name a sandwich after you, what would be on it? Mine would probably be called the ADD, and it’d be ten different sandwiches because I just don’t have the patience for hey! Look at that car….

It would be long, thick, and taste delicious. I’m thinking a foot long, stacked with plenty of meat and cheese, and definitely some jalapenos (because I’ve got a little kick).

Enter to WIN FOUR $25 Amazon gift cards, plus signed paperbacks! —> https://www.rafflecopter.com/rafl/dis...

Then, hop on over to visit Katy Evans to see what Maverick Cage (Legend, by Katy Evans) had to say in response to Dash’s questions. Once you’re finished with Maverick, be sure to stop by and visit Alex Waters and the man of the hour, Dash Wallace!

CLICK THE IMAGE TO VISIT EACH WEBSITE:

 

Buy LEGEND by Katy Evans:

 

 

 

 

 

 

 

Buy FOREVER PUCKED by Helena Hunting:

 

 

 

 

 

 

Buy HARDBALL by C.D. Reiss:

HELP ME #BeatCancer FOR THE COST OF A BOOK!



When I wrote the Cold Fury book, Garrett, it was about a confirmed bachelor falling in love with a girl that might not live because she had cancer. In order to accurately portray her disease, I enlisted the help of Dr. Mark Yoffe, an oncologist and personal friend. With Dr. Yoffe’s expertise and guidance, Garrett went on to become a national bestseller.



Dr. Yoffe is an amazing oncologist who works tirelessly in the battle against cancer and because of this, he’s been nominated for The Leukemia & Lymphoma Society’s Man or Woman of the Year Award. The winner of this award is determined by the amount of money raised for the Leukemia & Lymphoma Society (LLS).

I am asking you to consider a donation to LLS in support of Dr. Yoffe’s nomination. I challenge my readers to donate the cost of a single book (or more if you’re so inclined). Every dollar adds up and no amount is too small!

As an added bonus to you and as a sign of my appreciation for you joining me in this fight, I’m going to give away lots of cool prize opportunities for those of you who donate.

HOW TO DONATE AND WIN:



It’s really quite easy and all you have to do is:

1. Keep an eye out for posts on the website and social media regarding the weekly giveaways.

2. DONATE to LLS using the following link: http://www.mwoy.org/pages/nc/triangle16/sbennett

(you must use this link for your donation to count towards Dr. Yoffe’s nomination)

2. After you have made your donation to LLS using the link above, ENTER the weekly giveaway: https://www.rafflecopter.com/rafl/display/1f70eab637/

3. KEEP the confirmation email you receive following your donation. You may be asked to provide verification if you are selected as a winner.



IN EXCHANGE FOR YOUR DONATION:

* WEEKLY giveaways: I will offer a NEW giveaway every week between now and the end of the donation period (April 30, 2016). Each week, anyone making a donation during the giveaway period will be eligible to enter. New giveaways will start every Sunday.

* GRAND PRIZE drawing: On May 1, I will choose a GRAND PRIZE winner from ALL the entries for the weekly giveaways. Anyone that entered a weekly giveaway will be automatically entered in the GRAND PRIZE drawing. The more weeks you donate and enter, the more GRAND PRIZE entries you receive.

THANK YOU for your support of Dr. Yoffe and the amazing work of The Leukemia & Lymphoma Society.

HELP ME SPREAD THE WORD:

Please consider sharing the following posts on social media, or get creative and make your own! Give me a tag where you can!

Facebook:



Help Sawyer Bennett and the Leukemia & Lymphoma Society #BeatCancer for just the cost of a book! Donate to LLS, then enter to win great prizes in the weekly drawing. #somedayistoday #LLSforacure



Get full details here: http://sawyerbennett.com/lls/

Twitter:



Help @BennettBooks & @LLSusa #BeatCancer for the cost of a book. Details & #giveaway: http://sawyerbennett.com/lls/ #somedayistoday

HAWKE releases March 15, 2016!!

Add it to your TBR now:





“How about an additional bet?” I ask Vale, waggling my eyebrows at her.
“Oh, yeah,” she asks impishly as she turns her cards facedown on the table. “Like what?”
“If I win, we say good night to these two boneheads, you come back to my room with me, and I get to tie you up.” I say all of this in a low voice and a direct stare of challenge to Vale. Max and Garrett are all but forgotten, until I hear Garrett cough and mutter, “Awkward.”
Vale neither blushes nor looks offended by my suggestion. While she may not be a party girl like the old days, she isn’t afraid of her sexuality either. In fact, her eyebrows raise in interest as she stares back at me.
I can tell Max and Garrett are forgotten to her as well.
“What if I win?” she asks while rubbing her index finger seductively along the edge of her cards fanned out on the wooden table.
“You get to take me back to my room and tie me up, have your way with me,” I tell her simply.
And I hope she fucking wins.
Please, please, please let her have the winning hand, because the thought of Vale having unrestricted access to do whatever comes into that dirty little brain of hers is completely fine by me.
“Deal,” she says, and with just a flourishing flick of her wrist, she turns the cards over one by one. Three kings, two eights. A full house.
Standing up from the table, I throw my cards facedown and grab Vale’s hand, urging her to stand up too.
“Got me,” I tell her with a wink. “You win. Now let’s go so you can tie me up.”
Garrett barks out a laugh and grabs my cards to see what I had. I glare at him, silently explaining I will rain retribution down on him if he exposes me.
Max clearly doesn’t see my quiet command as he grabs the cards from Garrett’s hand before I can even pull Vale free of the table and places them face up. “Four of a kind,” Max says with a low whistle. “Look at them ladies.”
“Asshole,” I mutter as I look down at the four queens staring up at me, which clearly beat Vale’s hand.
When I look up to her, she’s staring at me in sympathetic amusement. She squeezes my hand and then makes my night. “I’ll give that one to you, so let’s get going. I hope you brought more than one dress tie for this road trip.”

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For the past seven days, I’ve stumbled.

Didn’t fall flat on my face, but there were some faltering steps.

It started last Wednesday when I had some dental work done. Popping two old, silver fillings (does that date me?) and having them refilled; also two other cavities I’m sure are the result of a slight chocolate addiction. This was all done under conscious sedation because I’m the biggest wimp when it comes to dentists. While I was fully awake, the medications took away my memory of everything! #Score

First Offense

So the beginning of my stumble really shouldn’t be quite my fault. I mean, when my husband, Shawn, was driving me home, I’m sure it was the drugs talking when I asked him to stop at Starbucks for a venti caramel frappacino. Hell, I could even blame him for allowing me such a sugary treat that is not on my approved eating plan during my transformation challenge. So, we will let that one go.

I made a slight rebound, dutifully exercising at the gym both with my trainer, and without. Did a group workout with the Iron Army that was super fun. I even took a stab at making a high protein, low carb pizza where the crust is actually made from ground chicken (recipe here). Yes, that’s right… ground chicken. And you know what? It was fantastic. I loaded it up with meat, cheese and a sugar-free barbeque sauce and it was excellent. Looks yummy, right?

All was well, and then I stumbled again. Not that these are excuses, but it was Labor Day weekend and good food was on the agenda. Add onto that, we had a senseless death in the family when a cousin was hit and killed by a drunk teenager talking on her phone. It seemed, to me, the perfect excuse to just give in to my natural inclination to let food comfort me.

Behold my second Starbucks offense in less than 7 days. However, note that I did it with my chin held high and publicly confessed my sin to my trainer, and even called him out… daring him to make me suffer at our next session.

Sadly, this wasn’t just a second, tiny stumble. Drinking this delicious, cool, sugary drink then gave me free license to have a bowl of Count Chocula cereal my husband found at the grocery story. And that might have led to another.

Now, with my eating plan blown, I only had my dedication to the gym to help salvage my week. Tuesday rolled around, and my dear trainer, Tra, texted me that he had been in an accident. As in, hit by a car while in a crosswalk type of accident. But, being the superhero that Tra is, he merely jumped over the bumper, slammed onto her hood, and banged his head good. Minor concussion and he was out for a day. But come on… the guy is a beast. He not only leaps over cars, but he deadlifts them too.



PSA: Also let it be known, this girl that hit Tra was young and was texting on her phone as well. I find it spooky that two accidents to people I know, both as a result of using cell phones while driving and two very different outcomes. Just a slight variation in any of the forces involved, and it could have been a lot more serious for Tra. I’m so glad he’s okay and if you know someone that routinely does this, take a moment and ask them please not to. It’s a tragedy waiting to happen.

So, with Tra out on Tuesday and me being overly saturated with sugars from frappacinos and Count Chocula, plus with the fact I released Ryker from the Carolina Cold Fury series on same day, I used that as an excuse not to go to the gym.

I had reached the ultimate amount of stumbles that I should be allowed in a week. I confessed my sins to Tra, all of them, and his eyebrows definitely raised when I told him about the Count Chocula. But when I hit the gym yesterday, and he told me that he was going to work me into the ground, I actually welcomed it. I needed a reset. He never made me feel bad for my stumbles, but instead just looked forward to a new week of dedication.

This is important, because I spent years trying to get into a habit of working out and eating healthy. I’ve gone weeks; sometimes months, but then I have those stumbles. And I would use those stumbles as continuing excuses not to re-engage my mind and body to that attitude that’s needed to maintain. It is all about attitude, dedication, determination. You have to want that end goal badly, and as you all know, my end goal is to be healthy for my daughter.

So, it’s okay to stumble. We all have our weak moments but it doesn’t mean that we are less than what we are meant to be. It simple means we are human. I’ve learned that I can’t let it get me down. I can’t let it deter me from my course. I need to reach deep within and find that fortitude necessary to drive me through the pain, sweat and tears that come with getting healthy.

Tra put me through my paces. He caught me making total ugly-face doing deadlifts. My hamstrings were barking at me this morning. He totally blasted my lats and biceps today, starting me toward a goal of being able to do pull-ups. I’ve never been able to do one in my life and I’m a goal oriented person. I find if I don’t have something very specific to strive for, I can pretty much count a flagging desire to see it through.

I’m back on track. There may even be future stumbles ahead, but I know that I won’t let it keep me down permanently. Have you had some stumbles? Need to vent about it. Let me know.

XOXO,

Sawyer

Incorporate longer sets in your training (10-15 reps) when aiming to burn more fat for a sustained time period post workout.

 

 

August is coming to a close and fall is right around the corner. Do you know what that means?

FOOTBALL.

I love hockey and I might write some hot hockey hunks, but there is just something about football. The crisp fall air, the snap of the ball, the crashing of helmets, the men in tight pants. I digress, but the point is, there is nothing like a good game of college football to pass a Saturday afternoon.

On any given Saturday, you’ll find my husband and I watching the games. Cheering for our favorites, and against our biggest rivals. Who is my team of choice?

O-H…

That’s right, this gal is a fan of the scarlett and gray. The Buckeyes. THE Ohio State University!

You might be asking how a lifelong North Carolinian ended up a Buckeye fan. It started with familial ties in Ohio, but then I went and married one! Even my adorable daughter, Parker, sports the scarlett and gray on game day. It’s a family affair in our house!

…I-O!!! (couldn’t leave it hanging!)

When the Buckeyes won the 2014 National Championship, guess who was there? My husband, Shawn, and I! We flew to Arlington, TX for the weekend and we were there to see Ohio State defeat Oregon 42-20. I cannot put into words how cool it was to be there to see them hoist that national championship trophy in the air!

I’d like to think that Shawn and I being at the game provided the Bucks with just a little extra mojo. I think we should get to hold the trophy too!

Just ten more days until the kick-off of the 2015 season, and I’m hoping for a repeat trip to the National Championship game. A girl can dream right?

Until then…..O-H…..

Heading into my third week of my transformation challenge, and I admit… I had a little bobble in my eating routine. I’m following a ketogenic plan which is high fat/protein and low carbohydrates, forcing my body to burn fat since there are no carbs to burn. This has not been a difficult plan for me to follow. The hardest part was giving up sugar, but I had been gradually weaning myself away over the last three months (ie, replaced my sugar in my coffee with Stevia). My biggest sacrifice was in giving up fruit and chocolate, but again… not that hard, and hello… there’s lots of meat and cheese in this plan (cue my ancestral DNA to pound its fists on its metaphorical chest).

So, my bobble came this weekend. I traveled back to my hometown of Jacksonville, North Carolina to visit my dad. He’s not been doing well with his congestive heart failure, so it was a laid back time. So laid back, in fact, that when we went to eat breakfast at Golden Corral on Saturday, I completely forgot I can’t have sugar and drank a big glass of guava juice. Then that evening, I totally lost my head and had two beers (yikes… carbs galore). But that’s okay, I felt it was warranted because my friend, Stan, was back from an overseas tour and had been gone a year.

On the ketogenic plan, I get a refeed every two weeks where I can have unlimited carbs and sugar one day between 4pm-12 midnight. My refeed this week was supposed to be Sunday, but apparently I started it a bit early on Saturday. For my weigh-in today, I didn’t drop any weight at all (holding at 152 same as last week) but I did drop a full percentage point of body fat (down from 36.4% to 35.4%). That’s the number I really love see go down!!!!

In addition to my training sessions with Tra, he has me doing high intensity, interval cardio. Not a lot on my non-training days; just minimum of ten minutes of cardio, 20 seconds has hard as I can go, and 40 seconds very slow. I’ve been doing the treadmill, so for 20 seconds I run at a full-on sprint which is level 7 on the treadmill for my short legs, then 40 seconds of a slow walk. By the third set, my heart rate is hovering at around 170 and never gets back below 165!!!  Yesterday, I managed to do 17 minutes of these cycles and was drenched!!!!

Today’s training session was fun. We did high intensity circuit training which included 3 reps of clean and presses at 65 pounds, 5 box jumps at 20 inches, and 30 seconds of ball slams with a twenty pound ball. We did five sets of this and I was gasping at the end of each. We finished it all off with some kettle bells which I love working out with. Got my classic fist bump from Tra when we were done and I’m off and running for another solid week of transformation progress!!!!

I loved hearing from everyone after my last post. I got comments on the blog, emails and Facebook messages, and it makes me feel great to hear from others going through this with me. #Solidarity

When stretching, make sure it’s after a low intensity warm up. Stretching cold muscles increases risk of injury.

 

So, wow… it’s been 2 and a 1/2 years since I became a published author and this is actually my first real blog post. I’m taking a break right at this very moment from writing swoony romance and hot studs. I’m going to make an attempt to connect with my readers on a different level. I’ve committed to reach out to you in a different way, and that is through some short writings about my life… on a more personal level.

Some might say I’m in transformation…

Because I do want to reach out on a more personal level, I figured this was a good way to do it. In the fast paced, digital world of tweets that zoom out of your line of sight in about three nano seconds, I’m going old school blog to tell you a little bit more about Sawyer Bennett.

The first thing to realize is that my real name isn’t Sawyer Bennett. It’s actually Beth Noble.

*gasp* She just outted herself!!!!

Okay, not that big of a revelation because I’ve never intentionally hidden my true identity. And while it’s true that I chose a pen name originally because I was still a practicing lawyer when I first published, and totally didn’t want my clients Googling my name and then finding this on their search results…

Ryker: A Carolina Cold Fury Novel releasing 9/8/15 (shameless plug)

…I really chose Sawyer Bennett because I thought it sounded way more cool and marketable than Beth Noble. Not a very exciting or glamorous name, right?

My life has transformed in so many ways over the years I could write a million blog articles about it. And stay tuned… I’m sure you’re going to hear all about my issues with infertility, my insane love of dogs, how hilarious my husband is, my even more insane love of Steeler and Buckeye football, and I’m sure on more than one occasion about my beautiful daughter, Parker, whom we adopted eighteen months ago.

But today, I’m going to talk a little bit more of a physical transformation I’m going through. I adopted Parker when I was 45 years old. No biggie… lots of more “mature” women have kids these days. Along with “maturity” came gray hairs at my roots and an extra thirty pounds I had not been toting around when I was in my twenties. I didn’t have Parker home more than a week before I realized that I was severely out of shape. As Parker got older and more active, I came to the horrific conclusion that I could not keep up with my nine month old early runner.

I was pathetic. Bones creaking, joints aching, my clothes getting bigger and bigger to hide my size. My beautiful daughter, always adventurous and independent, running full speed and I couldn’t catch up to her.

Something had to be done.

So, with great humility, a little bit of desperation, and a whole lot of fear, I decided to join a gym. The fear increased ten-fold when I decided to hire a trainer.

I started working out 3 months ago. I started out 2 days a week with a trainer, and then tried to commit to at least another 3 days of cardio. Let it be known… I am not averse to hard, sweaty work. I am uber competitive, played college athletics and I’m very goal oriented. I now train 3 times a week and try to do cardio the other 4 days a week.

Three months ago, I was overweight, had no stamina and looked awful in my workout clothes.

This was completely humiliating.

Tra Farrington – Trainer Extraordinaire

Enter Tra Farrington. It’s not pronounced “Trah” but “Tray”… short for Tramon. He’s my trainer.

No, more than that, he’s my mentor… my motivator. After three months and despite the fact he kicks my ass all over the place, yes… I’ll call him a friend too. He is the most down to earth, humble person you will ever meet. It took me over six weeks to learn that he holds two world records in powerlifting, and only because I asked the right questions. Otherwise, he would have never told me. When my muscles have all but given out, when I’m out of breath, my heart rate pounding at 175 and sweat stinging my eyes, just a quiet, “Come on, Beth… you got this” gives me that needed burst of energy to get it done. He believes in me.

Proof he kicks my ass and still motivates me right here.

I truly can’t explain it, but Tra has made me dedicated to working out. In the past three months, I’ve made some significant improvements. Let me be the first to tell you, I have not weighed myself once since I started out. I’ve been a big believer all my life that the number on the scale is in no way a representation of your total overall health. It’s just a component, and instead of weight, I chose to focus on how I felt first and foremost. Secondly, I watched my clothes and how they fit… made adjustments from there, and tracked my progress that way.

Here’s what happened. Tra took my weight today and we found out in 3 months from when he first weighed me, I’ve only lost 10 pounds. However, my body has changed drastically. I’ve now got definition to my arms (yeah, that tricep is popping now… BAM). I’ve dropped down from a size 14 to a 10, and my 10’s are falling off me. I refuse to buy 8’s though because I just signed up for a 90 Day Transformation Challenge. While I’ve only lost 10 pounds of weight so far, I’ve lost 16% body fat which is why I’m starting to see some definition in my arms and legs.

And best of all?

My back doesn’t hurt when I get out of bed in the morning. I can pick Parker up and swing her around like she’s a feather pillow. My joints don’t pop and creak. And that little monkey can’t out run me anymore, a fact she does not find amusing at all.

I’ve made tremendous progress. I’m committed. I’m going to push even harder with this transformation challenge. I hope to drop down further in dress size, but mostly I want to be healthy with lean muscle and greater stamina. Furthermore, I hope to continue on with this change of lifestyle, and the reason I’m blogging about it today, is because I know there are many of you out there who suffer from the same issues. Sometimes it’s so hard to motivate ourselves to seek what’s best, and I know this because I struggled with it for over twenty-five years before I finally buckled down. My motivation may not be the next person’s, but what I am hoping is that this might inspire someone to go out and seek that motivation. I want to make this blog post a forum to talk about weight issues, body image issues, transformation fears… whatever. What do you need to get you going? What kind of support?

I’m going to try to blog about my transformation challenge every week. Tra is going to provide health tips. Maybe we can form a little community of motivation for each other.

Let’s do it!!!!

Now… I really need to get back to writing about swoony romance and hot studs. That is, after all, what you really love about me, right?

MWAH!!!!

Sawyer

When trying to burn fat and maintain a lean physique, be sure to take in 1-1.5 grams of protein per pound of body weight. Muscles must be supported by protein as they are responsible for burning fat.