Having enough protein in your diet is essential for building muscle. If you don’t get enough, you CAN’T and WON’T grow.
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 simply because our muscle tissue is constantly being ripped up and repaired.
Here’s a fantastic little video explaining how the protein you eat 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.
Simple, but this formula doesn’t work well for those with more body fat. Such people would be consuming too much protein.
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)
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.’
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 ascertain your lean mass weight.
Take this figure and multiply it by 2.75 to get your ideal protein intake per day in grams.
A man 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. 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!
Lift | Eat | Repeat