Your Protein Requirements

I've outlined your diet for you, but now it's up to you to figure out the quantity (amount). I want you to shoot for 2 grams per pound of muscle you have. All of you have had your weigth and BF checked all summer. Use your latest measurements. If your not sure, you'll have to guess. I'm sure you can come close.

First multiply your weight times your bf%. This will tell you your fat pounds. Then subtract that number from your total weight. That will give you your fat free mass or muscle pounds. Multiply that number by 2 and that is how many grams of protein you should shoot for. More is ok, but don't go less.

For example, on my last weigh in, I was 168 pounds with 12% bodyfat. Therefore I would multiply 168 x 12.5% (.125) =21 pounds of fat. 168-21 = 147 pounds of fat free mass. 147 x 2 = 294 grams of protein. I personally round that up and never go below 300 grams.

Bill