How many magazines have you read where they tell you to take in X grams of protein? How many times have you see .75g of protein per lb of bodyweight or 1g maybe 1.5 for the advanced athlete or better yet 2g for the guy who really wants to grow!
All of those calculations may or may not be correct but it depends on YOU!
FACT: The #1 protein mistake people make is: They ingest more then they need.
MYTH: Any excess won't be stored as fat so it doesn't matter.
That's right a formula needs some input to make it work for you. So here's how you can quickly and easily figure out how much protein you need. Keep in mind that protein has calories. And while it's true that protein isn't as easily stored as fat there still remains the truth that your body only needs so many extra calories to grow.
Any excess just don't disappear.
It gets stored. As fat.
And that can and will include protein.
Ingesting 10x more then you need will not make your muscles any larger but it might add to your abdominal area in a way you wish it didn't. So figure out how much protein you need and eliminate the excess calories that can potentially just turn into fat storage.
Protein Calculation Formula:
The secret to figuring out how much protein you need is not by just taking some number you found like 30g and apply it to yourself. If everybody had the same needs we would all be the same. And we both know that just isn't true. Each person is slightly different.
Let me explain. We've all heard that a person can only digest 25-30g of protein in one sitting. B.S.!
Just think about it. Does an IFBB professional bodybuilder intake the same amount of protein as the guy who's 135 lbs just starting out? Even if there is a 200 lb weight difference?
The answer might shock you. NO
Needless to say, so many people just take some number, multiply that by their body weight and that's what they think they need a day. Tell me, if a person is 35% body fat, should they use their weight or their lean weight to figure out how much protein they need?
Simple. Lean weight. Your daily protein requirements are based on your lean body weight. And how do you figure out your lean body weight?
Use the skin fold caliper home test. Go back to Question #2.
Step 1:
Take your body weight in pounds
Example: 194 lbs
Step 2:
Find your body fat % using one of the methods in Question #2
Example: 15.7% (which is .157 for the step below)
Step 3:
Take your body weight in pounds and subtract the % body fat
Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight
Step 4:
Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day
Step 5:
Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal
As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%.
But why use 1.14 for protein requirements?
The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.
Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.
1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.
Myth Busted!
Excess protein might not be bad for you but it's still excess calories and it doesn't just go away. It gets stored. So if you've ever heard that protein can't be stored as fat, that's simply not true.
Yours for Continued Success,
Marc David
P.S. If you're really serious about exploding your muscle gains, crushing your competition, and maximizing your fat loss... then go to http://www.beginning-bodybuilding.com right away. You'll discover all my most explosive bodybuilding secrets, strategies and systems that took me over 16 years to test, fine-tune and perfect.
Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What every beginner should know but probably doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results who want weight loss and to gain muscle.
To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com
eco-friendly cleaning service Bannockburn ..Did you know the average American gains 5-7 pounds every... Read More
When you actually sit down and think about it, bottled... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
Evidence for the importance of fruit and vegetable intake to... Read More
Nutrition usually only comes up when people are finally deciding... Read More
In today's world, there's a definite need to be proactive... Read More
Do you know the risks to daily intakes of Starbucks... Read More
Organic farming is the production of food using all natural... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
What is nutrition? We hear so many reports today on... Read More
Nuts are readily available and provide a highly nutritious food.... Read More
There are basically four major components, or essential molecular components... Read More
I'm always amazed at how many people seem to know... Read More
The quality of food we eat (or lack thereof) has... Read More
Biological clockObviously you need biological clock to time and alarm... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Most red and white meats are very fatty and are... Read More
Have you ever felt like you were completely losing your... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
Glucosamine is readily produced in the human body and is... Read More
With so much 'diet advice' around today it is little... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
Increasing the fiber in your diet has been shown to:... Read More
Nutrition is extremely important for any young person, especially an... Read More
Creating Your Target is easy.What I use to help create... Read More
cleaning lady near Lincolnshire ..Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More
To research the health risks Sweet 'N Low and other... Read More
Cholesterol. What images come to mind when you see this... Read More
It's really hard to believe that something could be worse... Read More
If you're suffering from constipation, you are no doubt looking... Read More
According to the renowned research scientist and inventor of the... Read More
When you actually sit down and think about it, bottled... Read More
Our diet is an essential factor for the formation of... Read More
I'm 40-something years old, and for 40-something years breakfast has... Read More
Fruit Advantage Tart Cherry capsules are a nutritious, all-natural alternative... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Did you know that there might be poison in many... Read More
Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More
Finally, a positive solution regarding America's difficult and costly campaign... Read More
Remember the old adage, you are what you eat? The... Read More
When it comes to the topic of sports nutrition there... Read More
If you have high cholesterol, the American Heart Association's low-cholesterol,... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
Do you know anyone who can't consume milk or milk-based... Read More
Most digestive disorders develop because of the bodys inability to... Read More
With all the news about Splenda of late and the... Read More
When it comes to planning a healthy diet, fat is... Read More
DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and... Read More
I had finally come to a place in my life... Read More
"The physician who knows only medicine, knows not even medicine."... Read More
Nutrition |