Here’s the deal: If you don’t get enough daily protein, you CANNOT and WILL NOT build any muscle. So this is as serious as it gets.
Listening to the average Joe or your doctor about how much protein you need in your diet is simply not going to cut it for the bodybuilder. We need more than the average person because our muscle tissue is constantly being ripped up and repaired.
Here’s a fantastic little video explaining how the protein you eat actually turns into muscle. Watch it first, then I’ll give you the formula you need.
There are 2 ways to figure out just how much protein you need. First, the easy way:
Consume 1g of Protein per Pound of Body Weight
So if you weigh 180lbs, consume 180g of protein per day.To build muscle consume 1g protein for every lb bodyweight eg 180lbs=180g protein Click To Tweet
Simple, but this formula doesn’t work well for those with more body fat. The result will be too high. And we don’t want this as excess protein is converted to sugar in the body.
The most precise method of calculating just how much protein you need to gain muscle is based on your lean body weight, not your total body weight.
Lean Mass Weight (kg) x 2.75 = Daily Protein Requirement
(By the way, you simply divide pounds by 2.2 to get the equivalent in kilograms. So 170 pounds is 77.27 kg)Formula for protein to build muscle: Lean Mass Weight(kg) x 2.75 = Daily Protein Grams Click To Tweet
To get your lean mass weight, you first need to know your total body weight and your body fat percentage. If you don’t know your body fat percentage, I’ve included a calculator in the sidebar of this site to help you. Take a few measurements, input them into the boxes and hit ‘calculate.’ Alternatively buy a cheap pair of calipers like Accumeasure here.
Multiply your answer by your total body weight to determine the amount of fat you are carrying. Now simply subtract this from your total body weight to get your lean mass weight.
Take this figure and multiply it by 2.75 to get your ideal protein intake per day in grams.
A guy weighs 170 pounds with 15% body fat.
- 170 / 2.2 = 77.27 kg
- 15% x 77.27 = 11.59 kg
- 77.27 – 11.59 = 65.68 kg (his lean body mass)
- 65.68 x 2.75 = 180.62
So, therefore our 170 lb, 15% body fat man should be shooting for ~180 grams of protein per day.
Simple when you know how 😉
My free G.L.A.D. Anabolic Diet will allow anyone to easily reach this relatively high protein requirement. Also make sure you download my free book of bodybuilding meal plans; it contains daily menus from 1600-3600 Calories, all high-protein, all the hard work done for you.
Use this knowledge in conjunction with THT weight training to fuel maximum muscle growth. Grab your copy of THT by entering your details below and I promise you’ll build more muscle faster than anything else you’ve ever tried. Tens of thousands of others already have, like these guys.
If, however, your goal is to burn fat while fueling muscle growth at the same time, ‘Total Six Pack Abs‘ reveals the full diet and workout routine that’ll get you RIPPED in the shortest amount of time possible!
Guys, if you have any questions, feel free to ask me below. I’m always happy to help you out 😀
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Lift | Eat | Repeat