This is one of the gymnasium myths that I still here flying around and it happens to be one of the most ill-judged areas of nourishment when you begin to get serious about lifting weights and creating muscle. I find it amazing that only a few supplement corporations actually keep their consumers informed on how much protein she or he should essentially consume and with most blokes looking at the Mr Olympians and reading their diets see protein intake as high as 300 grams a day out with habitual diet and tend to follow the lead before calculating their own height and weight.
This is an issue because even the most muscular guy in the gyms body isn’t designed to digest this amount of protein unless you are 20 stone of solid muscle like the Olympians and even then everything should be carefully measured. But, rather than confuse the issue here’s a fast guide on how much protein shakes you should take and the way to calculate your intake.
Lets start by ensuring you get your protein intake each day at work or on a tight schedule and you can do that by getting yourself on of the most advanced shaker bottles on the market. Now that you have done that lets begin by presuming you have been training for six months and weigh 12 stone and are 5’9 in height. This would imply that you’re roughly 76.20 Kilo grams (A quick ask of Google to convert this figure revealed the answer) so no PhD needed. Its suggested you must take around 1.5 to 1.7 grams of protein per kilo gram of body weight every day to maintain your present size.
This would mean that you would need 129 grams of protein every day with training mixed. Plenty of people fear diets thanks to the calculation aspect of calories, carbohydrates etc. It also doesn’t help when locker room wannabe PhD graduate insist on preaching to you about their most advanced nutritional success, advice that is best left avoided. There’s enough advice on the net all you must do is apply a bit of research. So to make things simple and give you an easy mathematic certainty which 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 each day and roughly 129 grams of protein. (Assuming you are 12 stone as above) To maintain lean muscle and lose weight simply reduce daily calorie consumption by 150 calories a day and increase your cardio level whilst keeping protein level intake and resistance levels the same.
Need to pack on muscle? No problem
Rise your daily calorific intake and increase your resistance, continue to observe your weight increase (remember muscle weighs more than fat) increase your protein as agreed by your weight gain using the same calculation principles as above. When you get to the needed size cut back 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 would like to cut more reduce calories to 1750 every day keeping your protein levels the same as when building muscle and rise cardio levels.
No personal coaches, no myths, no DVD?s and no Olympian diets just simple facts that’ve been proved to work time and again.