This is a common questions our coaches are asked, especially by our college aged athletes, strength focused, vegetarian, and vegan athletes.
Instead of giving you a usual “it depends” and “it’s a trial and error” endeavor answer, I’m gonna give you as much of an answer as I can.
The Universal Recommendation for Putting on Muscle:
1g protein per lb that you want to weigh.
And by universal, I mean the blanket thing every personal trainer tells their client.
Now you go and do a quick calculation on the protein you actually eat every day.
Low and behold you come to the same conclusion everyone else does, “I’m not eating that much. How could anyone eat that much!?”
Well, as someone who does eat that much, let me tell you what to do from experience.
- Start to Focus on Seeing Protein
Chances are if that number is big to you, Protein isn’t the first thing you think of when eating. And like, same. Protein is usually really lean and savory, while most of us really like our sugar!
So, my solution to solve this was to start telling people who asked me what I wanted for dinner/what I was having I started with the protein.
“Chicken Pesto Pasta”
“Steak with rice and red bell peppers”
Don’t make me play that “how many green things are in the room” game (reply to this email if ya don’t know the game with “What’s The Game?”)!
2) Start to MEASURE Protein
This doesn’t mean go download Myfitnesspal (although if you love recording data, get on that shit! It works)!
It means now that you are aware of that protein exists on your plate and are building meals around it, start taking mental notes of the size!
My solution?
Your hand and phone are always with you and they stay the same size. Compare each meal with the size of the meat to the size of your hand or phone (for instance meat is usually 1 fist size on most restaurant’s menus).
Writing down is best, but a general idea works!
3) Observe and Adjust
Okay now you’re in the end game where you have complete control.
You know how much protein you’re generally eating and you are now measuring the output (by doing your goal check-ins).
At each check-in, look at the SMM (Skeletal Muscle Mass) graph at the bottom.
If SMM went up, you’re doing all you need to champ. Stay the course.
If the SMM stayed the same or went down, bump up those numbers rookie! You’ll get em next time!
AND JUST REPEAT THAT UNTIL YOU ARE WHERE YOU WANT TO BE.
Done. Finished. Muscle building is solved.
Oh yeah, and keep working out 3x+ times per month. Not doing that would be like writing an outline for a fantastic essay and not actually writing the essay.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro