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How Much Protein You Should Eat to Build Muscle

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If you want to know exactly how much protein to eat per day to build muscle and lose fat, and which types are best, then you want to listen to this episode.

Once upon a time, I was stuck in a rut.

Despite training 5 to 6 days per week, my weight wouldn’t budge…I couldn’t get stronger…and I hadn’t built any muscle to speak of in years.

What is an aspiring little “shredder” to do?

Well, I consulted the prestigious annals of broscience and quickly found the answer:

Eat more protein. A metric f$%# ton, to be exact.

And so the great protein gluttony began.

I double-scooped my protein shakes. I ate over a pound of meat per day. I popped hardboiled eggs like they were candy.

I was a good little bodybuilder… with (thankfully) good little kidneys. Thanks mom! (Just kidding–high-protein diets aren’t bad for your kidneys.)

Well, after a year of eating 400+ grams of protein per day… I had to face the facts.

It wasn’t working.

Despite all the gorging, I looked and weighed more or less the same and I was lifting more or less the same weights.

Nothing had changed, really.

Well…fool me once, shame on… shame on you. Fool me…you can’t get fooled again!

To my credit, I got wise, dramatically changed course with my diet and training, and finally escaped the crater of mediocrity. And along the way, I learned “little things” like how much protein to eat every day.

And here’s the long story short:

You don’t have to stuff yourself silly with protein to build muscle or lose fat, but you might have to eat more–or less–than you think.

And in this episode, I’m going to break it all down for you. By the end, you’re going to know exactly how much protein you need to eat every day based on your goals and why.

Let’s get started.

References

http://www.ncbi.nlm.nih.gov/pubmed/22150425

http://www.ncbi.nlm.nih.gov/pubmed/18469288

http://www.ncbi.nlm.nih.gov/pubmed/12242311

http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-broccoli-raw_f-ZmlkPTYzMzM0.html

http://www.ncbi.nlm.nih.gov/pubmed/8172124

http://www.ncbi.nlm.nih.gov/pubmed/16779921

http://www.ncbi.nlm.nih.gov/pubmed/19056590

http://www.ncbi.nlm.nih.gov/pubmed/9405716

http://www.ncbi.nlm.nih.gov/pubmed/11158939

http://www.ncbi.nlm.nih.gov/pubmed/23260197/

http://www.ncbi.nlm.nih.gov/pubmed/12646289

http://www.ncbi.nlm.nih.gov/pubmed/10867039

http://ajcn.nutrition.org/content/90/5/1244.abstract

http://www.ncbi.nlm.nih.gov/pubmed/17413096

http://www.ncbi.nlm.nih.gov/pubmed/21410865

http://www.ncbi.nlm.nih.gov/pubmed/25826770

http://www.ncbi.nlm.nih.gov/pubmed/23260197/

http://www.ncbi.nlm.nih.gov/pubmed/22150425

http://www.ncbi.nlm.nih.gov/pubmed/11023001

http://www.researchgate.net/publication/

257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

http://www.ncbi.nlm.nih.gov/pubmed/15466943

http://www.ncbi.nlm.nih.gov/pubmed/19927027/

http://www.ncbi.nlm.nih.gov/pubmed/25028958

http://www.ncbi.nlm.nih.gov/pubmed/7498104

http://www.ncbi.nlm.nih.gov/pubmed/10878689

http://www.ncbi.nlm.nih.gov/pubmed/19248858

http://www.ncbi.nlm.nih.gov/pubmed/16895873

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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