This is one of the gym myths that I still here flying around and it is one of the most misguided areas of nutrition when you begin to get serious about lifting weights and creating muscle. I find it amazing that very few supplement companies actually keep their consumers informed on how much protein he or she should actually consume and with most guys looking at the Mr Olympians and reading their diets see protein intake as high as 300 grams per day out with habitual diet and tend to follow suit before calculating their own height and weight.
This is a problem because even the most muscular guy in the gyms body is not designed to digest this amount of protein unless you are 20 stone + of solid muscle just like the Olympians and even then everything has to be carefully measured. But rather than confuse the issue here is a quick guide on how much protein shakes you should take and how to calculate your intake.
Let’s start by making sure you get your protein intake each day at work or on the go and you can do this by getting yourself on of the most advanced protein shakers on the market. Now that you have done that lets begin by assuming you have been training for six months and weigh 12 stone and are 5’9 in height. This would mean that you are approximately 76.20 Kilo grams (A quick ask of Google to convert this figure revealed the answer) so no PhD required.
It’s recommended that you should take around 1.5 to 1.7 grams of protein per kilo gram of body weight per day in order to maintain your existing size. This would mean that you would need 129 grams of protein per day with training combined. A lot of people fear diets because of the calculation aspect of calories, carbs etc. It also does not help when locker room wannabe PhD graduate insist on preaching to you about their latest dietary success, advice that is best left avoided.
There is enough information on the net all you need to do is apply a little research.
So to make things simple and give you an easy mathematic certainty that will see you get the results you seek follow this very simple procedure.
To maintain your size of 12 stone (76.20kg) you will need 2000 calories per day and approximately 129 grams of protein. (Assuming you are 12 stone as above)
To maintain lean muscle and lose weight simply reduce daily calorie intake by 150 calories per day and increase your cardio level whilst keeping protein level intake and resistance levels the same.
Want to pack on muscle? No problem
Increase your daily calorific intake and increase your resistance, continue to monitor your weight increase (remember muscle weighs more than fat) increase your protein in accordance with your weight gain using the same calculation principles as above. When you get to the desired size reduce the calories back to 2000 max but keep your protein level intake the same in order to keep your muscle size and symmetry.
If you want to cut more reduce calories to 1750 per day keeping your protein levels the same as when building muscle and increase cardio levels. No personal trainers, no myths, no DVD’s and no Olympian diets just simple facts that have been proven to work time and time again.