Posts Tagged ‘Lean Muscle’

Question:  How much protein do you need and how much protein can your body efficiently handle in each meal?

Answer:  Well it really depends on a lot of variables.  However, as a general rule of thumb, for the regular exerciser who is active and working out (with both resistance training and cardio) 3-6 days a week and wants to build a muscular, ripped physique, I have always used the formula that I have read and researched throughout the years that states to go for 1 gram or protein for every pound of body weight!

So if you are 180 pounds you would consume 180 grams of protein per day and even up to 1.5 grams per pound of body weight if you want to build and add muscle to your frame.  I have used this formula for years and the results are obvious and it will work for you as well.

Now you may be thinking well that makes sense but if I am eating 5-6 small balance meals a day, how many grams of protein can my body handle most efficiently in each meal so that the protein goes toward building lean muscle and is not getting stored as body fat?

Well, the body cannot use more than about ¼ gram of protein per pound of bodyweight per meal to build lean quality muscle tissue.  In other words, a 180 pound male does not need to exceed 45 grams of protein per meal, and a 120 pound woman does not need to exceed 30 grams of protein per meal to maximize their muscle-building potential.  Keep in mind that consuming more than this per meal will not hurt your muscle building potential; it just won’t improve it.

So if you are 180 pounds and are consuming 5-6 small balanced meals per day, nicely balanced between protein and complex carbohydrates, as stated in my  nutrition and exercise e-book, Rapidly Ripped – The Ultimate Fat Burning System for Life,  your protein requirement for each meal should be around 30 grams but not more than 45 grams.  This will place you in an anabolic state and keep you in a positive nitrogen balance, allowing you to optimally utilize the protein in each meal most efficiently, so that it works on building and maintaining lean ripped muscle and not getting stored as body fat!

By Charles Damiano
Nutrition and Fitness Expert
Bestselling author of “Rapidly Ripped”
The Ultimate Fat Burning System for Life!
Body-for-Life 2004 Grand Master Champion Winner

The world’s most effective dieters are competitive bodybuilders.  Here are few proven bodybuilding methods to burn fat while retaining lean muscle!

1.  CUT CALORIES

Keep daily calories right at your caloric break even point or daily calorie burn.  Your caloric break even point is the number of calories needed to maintain your current body weight.  Competitive bodybuilders stay right at their caloric break-even point and then engage in high-intensity weight training and cardio to create a slight energy deficit.

BONUS TIP:  Keep a food Journal
For a week, record every bit of food you eat and include the type of food, how it was cooked, what was added, and exact amounts.  Keep track of your calories per meal and total calories for the day.  Write a sentence or two about how you feel after every meal in terms of energy, alertness, hunger etc.  Once you’ve established how many calories you’re eating each day, slash this amount by 10-15% to accelerate fat loss.

2.  ALTER FOOD SELECTION

It matters very much which foods you select to fill your calorie allotment.  Certain foods -those loaded with sugar- have a terrible effect on insulin.  However, eating protein has a positive effect on insulin while refined carbohydrates have  a detrimental effect. Sugar is the number one enemy of insulin control.  Be aware of insulin and choose you foods wisely.

BONUS TIP:  More Protein, Less “Bad” Cards
Try to eat about 1 gram of protein daily per pound of body weight.  So if you are a 180 male  and are eating six small meals a day,  each meal should contain around 30 grams of protein.  Also make sure you eat nutrient dense carbohydrates, brown rice, oatmeal, yams, vegetable etc., and limit the nutrient sparse carbs, orange juice, white bread, sugar, all processed foods etc., to avoid disrupting your insulin stores.  And be sure to include a protein source (chicken, turkey, fish, lean beef, eggs, cottage cheese etc.) and complex carb source in each meal, as suggested in the Rapidly Ripped Program.

3.  EAT OFTEN

Eat small portions often.  This multi-meal eating strategy is an irreplaceable cornerstone component of a bodybuilder’s fat slashing strategy, as explained in the Rapidly Ripped Program. For best results, spread out the consumption of your daily caloric allotment.  If your daily allotment is 2700 calories, it is better to ingest six small 450 calorie meals instead of the traditional three big 900 calorie meals.  Small frequent meals consumed every 3 hours are less daunting on your digestive system, are digested more efficiently, more nutrients get absorbed more efficiently by your body, and keeps you in a positive nitrogen balance, the ultimate anabolic state, for maintaining lean ripped muscle.

BONUS TIP:  Fit in 5-6 small meals per day

Eating frequently keeps your insulin levels consistent, thereby giving you better energy and helps you with your appetite control and fat loss. Plan for a pre- and post-workout snacks-like Myoplex Shakes, Bars or other balanced protein /carb, healthy snacks- to give you energy to work out and replenish your glycogen stores.

4.  WEIGHT TRAINING AND HIIT CARDIO ARE NOT OPTIONAL

A competitive bodybuilder runs, jogs, does elliptical work or does other types of cardio workouts.  They also lift weights, eat light, and eat often,eliminate alcohol, sugar and refined carbs and generally avoid foods that spike insulin levels.  As a result of this ultra-active lifestyle and the consistent repeated exercise combined with small, precise frequent eating, the bodybuilder develops a lightning fast metabolism and becomes a fat-burning machine!

BONUS TIP:  Fat-Burning Workouts and Eating Strategies

Order the Rapidly Ripped Program for the ultimate fat burning workout and eating strategies.

By Charles Damiano
Nutrition and Fitness Expert
Bestselling author of “Rapidly Ripped” –
The Ultimate Fat Burning System for Life!
Body-for-Life 2004 Grand Master Champion Winner