5. Do some math
For someone who’s active in sports and trains regularly, adequate protein is essential for gaining muscle and losing fat. Your safest bet is to ingest between 0.8 and 1 gram of protein per pound of lean mass.
When doing that calculation, use the weight you think you would look good at, especially if you’re 20 or more pounds too heavy. For example, if an optimal weight for you would be 170 pounds, multiply that number by 0.8 grams: Your daily protein requirement turns out to be 136 grams, which translates to 27 grams of protein per meal (at five meals per day). That’s about four slices of turkey breast deli meat or one small can of water-packed tuna.
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