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Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person.
Just now much protein do they eat?
How much protein do you eat?
How much protein is appropriate?
Can we eat too much protein?
If so, what are the side effects?
The ultimate question is: how much protein should I eat in a day?
As with how much fat to eat in a day and how many carbs to eat in a day, it all depends on a couple factors:
- age
- body size
- diet
- activity level
- lifestyle
The recommended amount of protein for a healthy adult is 0.8 grams of protein per kilogram of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into .36 grams of protein per pound of bodyweight.
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An exception to this rule is the recommended levels for pregnant women, which say that pregnant women should eat 10 grams more each day than the recommended amount. Lactating women require an additional 15 grams of protein during the first six months of nursing, and an additional 12 grams after that.
I firmly believe that this recommendation is grossly inadequate. In fact I wouldn’t recommend any less than .8 grams of protein per pound (rather than per kilogram) of body weight, for people looking to maintain a healthy body composition, and I wouldn’t recommend any less than 1 gram of protein per pound of body weight for people looking to gain muscle.
Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of body weight. This can be both positive and negative for the body. The additional protein will assist in muscle recovery and fat loss, but the effects of digesting the protein will place additional stress on the body.
Why Should I Limit My Protein Intake?
While protein is as vital to cellular metabolism as oxygen, there certainly lies a threshold for healthy and unhealthy consumption levels especially for those in poorer health. Processing protein requires a lot from kidneys and liver which is why those with problems with either of those organs are often ordered by their physicians to eat a lower protein diet.
An indirect drawback from excessive animal protein consumption is its effect on the cardiovascular system. Since many meats contain a fair amount of saturated fat, this can lead to atherosclerosis, or hardening of the arteries, as well as obesity.
For example, only 25% of a T-bone steak’s calories come from protein while the rest comes from saturated fat. Even a leaner cut of beef like a flank steak is still roughly 50% fat. The same holds true for eggs. Only 31% of eggs’ calories come from protein. Fish and chicken are certainly better sources of protein.
Remember when eating a diet higher in protein to drink plenty of water in order to replenish the considerable amount lost during protein metabolism. Try and stay on the safe side by avoiding extreme high-protein diets full of saturated fats like the ketogenic diets (Atkins) and you will be in much better physical standing.
To Gain Muscle:
I recommend 1 gram of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to gain muscle mass.
A 200 lb man with 10% bodyfat would aim to consume about 180 grams of protein in a day. That’s 6 meals with an average of 30 grams of protein per meal, and THAT, my friends, is quite doable.
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If you have trouble consuming that much protein with food alone, I highly suggest you pick up some Optimum Nutrition Protein Powders, a source of inexpensive, high quality protein. One extra protein shake a day could make all the difference in the world.
To Lose Fat:
I recommend .8 grams of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to lose body fat.
A 150 lb woman with 25% bodyfat would aim to consume about 90 grams of protein in a day. That’s 3 meals with 20 grams of protein per meal and 3 snacks with 10 grams of protein, and THAT, my friends, is also very doable.
More importantly, keeping your unhealthy fat consumption and processed carbohydrate consumption low, will go a long way to preserve your health for the long haul.
See also:
How many grams of fat should I eat?
How many grams of carbs should I eat?
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Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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I am 15, weight 135 pounds, and am 5ft. 11in. i am thinking about taking protein I have just started working out i work out like everyday for about an hour and half, I also want to become bigger. And I am tired of being the fit but skinny kid and would like to now if protein powder is right for me and if so how much of it should i take in a day?
Well i understand your wish to gain results quickly,but going into doing protein packs at your age isnt the best idea.You should first practice at least for a year without taking any powders,beacause you should first get to your maximum naturally before starting with whey powders!
Optimum Nutrition protein powder is the best. Eat like 150 grams of protein a day, or read the article to learn more.
What duke says is untrue. Protein is natural. It comes from milk. There are basically two types of proteins from milk – casein and whey. To build muscle, your body needs those amino acids that come from protein. You need to consume 1 gram of protein per pound of body weight each day. So in your case 135 grams of protein. Take one serving in the morning, and one within 30 minutes after your workout. You might want to also look into taking creatine. This will jumpstart your muscle building goal and give you more energy/pump in the gym. Creatine is completely safe as well. All it does is convert ADP back to ATP which gives you longer bursts of energy. Good luck with your fitness goals!!
If u want to gain weight you need to increase ur calorie intake by alot..protein is good for ur body it will help ur body out alot..if u have a fast metabolism like me you need to eat alot…I figured out that I needed to eat around 3000 calories per day..I’m 30 and I used to weigh 155 lbs and now I’m up to almost 170lbs..but if you are eat meat try to cut down eating so much read meat..eat fish and whole grain rice..and just keep of ur calorie intake and make sure you ear healthy..if u want I’ll talk to u more about wat I did.. So u can email me at … (edited by admin: Sorry dude, but I think it’s a bad idea to post your e-mail address in plain text online.)
I’m 5’6 and weigh 144 pounds. My trainer says I need 80-90 grams of protein per day to continue to lose weight. I have been at a plateau for 5 weeks now and I am frustrated. My trainer trains me 3x a week for 1 hour with weight training and cardio in between sets. I am dying by the end of the work-out with no weight loss. Any suggestions??
Change your workout routine up and maybe wait until the end to do cardio and take a cheat day at least one day every two weeks and jumpstart that metabolism load up on carbs for a whole day and see if that doesn’t help!
Your trainer is not giving you the right advice for weight loss. If your goal is to lose weight, you need to drop the protein down to about 60-70 grams. You need to do 45-60 min of cardio 4-5 times a week. You should do cardio before your workout instead of after. Buy Acai juice. This will help your craving for sweets and aid in your weight loss. Also your lifting should be done with lighter weights and high reps. 12-16 reps. Good Luck!
If you right Down your calorie intake per day it will work to loose weight..eat around 1500 to 1720 calories per day.. Do that for about a month an I’m pretty sure that will work..there’s also a program out there that will really help u…it’s called turbo fire..it’s about 18 months long but it will work….it will tone u up alot… Do some research on it to c if u like it..send me an email and I’ll help u through it..ttyl
Hello there,
I am 20, 6 feet 2 inches tall and i weigh 187 lbs. I want to tell you that i suffered from jaundice one year before. I know that according to my weight i should take around 150 gms protein a day. I just want to ask that will this dose be optimum or it might stress my livers? How much protein do you recommend for me? I have been working out in a gym 6 days a week for one month now. I would also like to know how many calories i can intake as well the amount of fat and carbs should i consume.
Thanks.
You really need to consult your doctor about this. I can’t make recommendations about jaundice, sorry.
Hi Steve,
I’m a 5ft 7, 127 lb, 25 year old that struggles to eat enough protein. I just don’t like any form of meat. I usually have small amounts of meat in large quantites of sauce. I’ve become concerned recently because I notice my face is pale quite often and I have dark circles as well as the fat on my body seems to be increasing.
My sources of protein are primarily eggs. I know that’s not enough and I do eat a little bit of red kidney beans and rarely eat chickpeas.
My question is, which protein shake do you think is the best? And do you think adding protein shakes to my diet will be enough protein for me, without need for additional protein in my diet? Currently not working out but would like to soon and I’m a flight attendant. Thanks
I can’t tell you for sure what your problem is, since I don’t know your daily diet. Optimum Nutrition makes a good protein powder that you can mix with milk, water, or 1000 other things. Can you eat fish? Also, I feel you are overeating if you are gaining bodyfat, and you need to start exercising.
Hey Steve,
I’m 5’8 roughly 185-190lbs. Looking to lose body fat “I believe I’m 23% body fat”, I try to take 2600 calories a day (190G of protien, 256G of Carb & 86G of Fat) I try to reach 5-6 meals a day with 2 of them being whey protien and a gallon of water a da. i work out 5 days a week(working different body parts a day) with 20-30 mins of cardio(elliptical & stair climber) but havent seen that much progress besides my arms. Most of my weight is still in my chest & stomach, do you have any suggestions that may help me in really shedding my body fat?
10 Tips to Get Shredded
How to Lose Your Last 20 Pounds
Try it.
Your consuming way to much carbs!
Dear Steve,
I’m 19 years old, 186 lbs, and stand at 6’0″ tall. I currently lift 6 days a week. When I lift I do one day of Chest/tris, one day of back/bis/forearms, 3 days of legs (I play volleyball), one day of shoulders, and finish each of the 6 days with abs. On top of doing those work outs I run up the stairs of a toboggan sled run by my house (119 stairs, a foot tall each, at approximately a 64 degree incline) 5 times each day I go. I’m looking to try to drop down to about 175, but I have seem to hit a plateau at 185-186. I drink a 20 gram protein shake after each workout, and I eat a healthy diet (no fastfood, fatty foods, or anything sweet like candy) If I eat a snack, its usually a piece of fruit. Any suggestions on how to cut some weight?
10 Tips to Get Shredded
How to Lose Your Last 20 Pounds
Hi, I am 23 years old, I weight between 205 to 210 and I am 6ft 2. I am a very active person and my job keeps me more active. I try to work out ever other day and im trying to tone my body up with muscle. How many calories and how many grams of carbs and protein do you recommend I consume on a daily
basis. What do you suggest I eat as well? Can You Please Help.
You will just have to read the articles to find out how many grams of protein and carbs to eat. I just can’t respond to all these comments personally.
Steve,
Your thought and opinion on Kre-Alkalyn complete? and ENORMASS protein supplement.
I was given this 6 week workout routine. I have finished day 3 today. This is along with ~5k calories a day, 240grams of protein a day. ~6 meals a day.
Male, Age-23, height 5′ 11″ weight 161, 10% body fat. Goal weight – 200 lbs, no fat increase.
ANY SUGGESTIONS ARE APPRECIATED.
WEEK 1 AND WEEK 2
DAY
1 CHEST TRICEPS
2 BACK BICEPS
3 LEGS SHOULDERS
4 OFF
5 CHEST TRICEPS
6 BACK BICEPS
7 LEGS SHOULDERS
WEEK 3 AND WEEK 4
DAY
1 CHEST BICEPS
2 BACK TRICEPS
3 LEGS SHOULDERS
4 OFF
5 CHEST BICEPS
6 BACK TRICEPS
7 LEGS SHOULDERS
WEEK 5 AND WEEK 6
DAY
1 CHEST SHOULDERS
2 BACK TRICEPS
3 LEGS BICEPS
4 OFF
5 CHEST SHOULDERS
6 BACK TRICEPS
7 LEGS BICEPS
CHEST SETS REPS
1) Flat Dumbbell press 3 10 to 12
2) Incline Dumbbell press 3 10 to 12
3) Flat Hammer Straight Machine 3 10 to 12
4) Incline Hammer Straight Machine 3 10 to 12
5) Incline Dumbbell Fly’s 3 10 to 12
6) Flat Dumbbell Fly’s 3 10 to 12
7) Decline Cable Fly’s (Standing) 3 10 to 12
* Close grip push-ups between each
exercise set. 1 10 to 20
TRICEPS SETS REPS
1) Robe push-downs 3 10 to 12
2) Incline Skull Crushers w/ easy bar 3 10 to 12
3) Single standing Triceps extensions
3) Overhand – d-ring 3 10 to 12
4) Underhand – d-ring 3 10 to 12
5) Bar Dips 3 To Failure
6) Triceps Dumbbell Kickbacks 3 10 to 12
* Tight elbows on all triceps exercises
BACK SETS REPS
1) Lat pull downs – wide grip 3 10 to 12
2) Close grip pull downs 3 10 to 12
3) Upright seated rows 3 10 to 12
4) Bent-over Dumbbell rows 3 10 to 12
5) Pullups 3 To Failure
BICEPS SETS REPS
1) Preacher Curl Bench w/ Easy bar 3 10 to 12
2) Standing Alternating Dumbbell Curls 3 10 to 12
3) Single Preacher concentration Curls 3 10 to 12
4) Standing Alternating Hammer Curls 3 10 to 12
5) Standing Robe Curls 3 10 to 12
6) Wrist Curls 3 30
7) Reverse Wrist Curls 3 20
SHOULDERS SETS REPS
1) Standing Lateral Raises – single arm 3 10 to 12
2) Frontal Raises – single arm 3 10 to 12
3) Seated Overhead press w/ DB to EARS 3 10 to 12
4) Reverse Fly’s – single arm 3 10 to 12
5) Shrugs 3 20
LEGS SETS REPS
1) Leg Extensions (Quads) – light-medium 3 30
2) Squat Press 3 10 to 12
3) Hack Squat 3 10 to 12
4) Hamstring Curls – laying down 3 10 to 12
Calves
5) Feet pointed parallel 3 10 to 12
6) Feet pointed medial 3 10 to 12
7) Feet pointed lateral 3 10 to 12
The split could be OK as long as the 8th day is completely off. However, I don’t like the volume in your workout routine. You are doing too many exercises for chest and back, and FAR too many exercises for shoulders, biceps, and triceps. With training frequency being twice a week for each muscle group, I suggest you limit your exercise selection to 3 for larger muscles (chest, back, legs) and 2 for smaller muscles (shoulders, bis, tris). Where is your ab training? If you follow this program for longer than 2 weeks I guarantee you will end up overtraining. Either that or you won’t be training with maximum intensity, and while this program might not make you sick or injured, while you might make gains from it, you will surely be wasting your time doing too many exercises that you just don’t need to do. Each training session should be no longer than 45 minutes not counting warm ups and stretching, unless you add a HIIT or HIRT workout to the end of the session, in which case I can see training for 60-70 minutes to fit it all in. Then again you are looking to gain muscle, so I think adding extra cardio will be a bad idea too.
I’m 140 lbs and I’m 5,2im also a vegetarin I don’t really work out much though I know. I should work out I never have the modavation to work out.abouthow much protein should I get each day?
You will just have to read the article to find out how many grams of protein to eat. I just can’t respond to all these comments.
I’ve started jogging/running 5 X week, for about half an hour each time. In addition I do pilates about 3- 4 X a week. I started drinking whey protein shakes twice a day, for one week now.. and have gained 5lb!! I understand that protein makes you gain muscle, but since I’m not using weights and most of my workouts are cardio-based, is this normal? I’m 24, 150lb and 5’9”. I eat healthy, low fat and regular meals, and am happy with my weight now, but I dont want to put on any more and just want to to tone up.
The protein is probably not what’s doing you in. Take a look at your total calorie intake. I can’t really diagnose anything without knowing how and what you eat, and how your % bodyfat has changed in that time. The 5 pounds might just be an initial muscle gain due to just having started running, but again I’m not sure.
hello im 44 years old and have been pumping iron for a very long time, i used to lift heavy,but now my joints are really taking a beating…i currently weigh 275lbs(not really fat,just weight lifting big basically..) i want to know how much protien do i need to build muscle..and how much should i eat it and what i the best way to get it from food only(the powders bloat me) for example,,,if i need 300 grams,how many skinless chicken breast do i eat in a one day?
You are going to have to do your own food research. Keep a food log for one month. Record protein, carbs, fat, and calories. To get protein in your diet, eat chicken, fish, turkey, and other lean means, as well as legumes, whole grains, and some dairy products. Sounds like 250-300 grams of protein a day is in order for you.
I am 5’1 and 140 lbs. I work out about 3-4x a week mix it up with cardio and some strength training.I try to eat healthy but I think I over eat I don’t keep track of my calories. What is my recommeneded weight for my height? How many calories/grams of protein should I be eating a day to lose weight?
You can learn about protein intake by reading this article. Calories on the other hand, you can choose your goal bodyweight, multiply by 12, and start there. Adjust whether or not you lose at least 2 pounds in the first two weeks, but lower it if you’re losing 5 pounds or more a week because that is too much too fast.
Hey Steve, I’m 18, I’m about 5’7 and I weigh from 140-144 (the scale varies). I workout for two hours a day, usually an hour and forty-five minutes for weight training and the other ten to fifteen minutes at the end for cardio, I eat a good sized breakfast (about 2 bowls of cereal and milk for the protein), a smaller sized lunch (some type of sandwich like peanut butter and some fruit) and a medium dinner (ex. 2 small pieces of chicken, serving of potatoes and rice. and yogurt with fruit afterwards). And I’ll generally have a spoon of peanut butter every now and then throughout the day. During my workout, I drink my water and protein shake. I have some fat in my lower abdomen that I’d really like to take off, and I do lower ab workouts the most frequent in the gym. Would you think I’m eating enough to get bigger? But I’m most adamant about toning up my lower abdomen, it’s the main spot that I’d really like to address, any tips?
You can’t tone your lower abdomen unless you lose bodyfat. You can’t lose bodyfat unless you eat fewer calories that you burn. You can’t get much bigger unless you eat more calories than you burn. So honestly, you’ll have to choose. Furthermore, 2 hours of exercise in a row is a waste of time. If you must workout 2 hours a day, then split your workouts between AM and PM. Intense weight training should last no longer than 45 minutes per session, 60 if your body allows you to really push it. If after 60 minutes you are not sufficiently worked, you are not training with enough intensity.
Hey, im 6’0 222pds, i play college fball and i have aprox. 17% body fat… I usually have a protein drink (48g protein of Nitro-Peak) when i wake up in morning with 1 slice of whole wheat bread and some peanut butter before I go to work. A normal lunch would consist of a turkey and cheese sandwich with yellow mustard on whole wheat with some fruit. I workout 6 times a week at a pretty high level and take my protein drink after all my workouts. Just off my protein drinks thats about 96grams per day. What foods would you recommend for me if I’m trying to obviously build muscle but lose body fat?
Lean meat, legumes, whole grains, fruits, veggies, and lots of water.
Hey,
I’m 23 yrs old at 5’11”, 145 lbs. I recently started working out and want to gain weight quickly. I’ve heard that GOMAD is a way to do this (gallon of milk a day). Is this a good way to gain weight in your opinion?
Thanks
Did you read that on the Stronglifts website? Haha. He’s always talking about GOMAD. Seriously though, drinking a gallon of milk a day is just one way for hardgainers to get a ton of extra calories. Just be careful if you are allergic to daily products at all. I have the lactose intolerance and drinking a gallon of milk a day would destroy me. If you have more money I would also suggest maybe only drinking half a gallon of milk, and invest in some protein powder and other whole foods.
Hey, Im 14 years old, 5’5 and only 105 pounds. Im really skinny and want to get bigger. what do you think i should do to start? Any advice would really be appreciated. Thanks
Eat at least 3000 calories a day and use the Werewolf Training for Muscle Gains program without the optional cardio, for about 6 months. 150 grams of protein a day minimum. 5-7 meals/snacks a day.
Hi!
I weight 196,I’m 5 ft 1 and I’m trying to lose 50 to 60 pounds in 5 to 6 months. I’ve been reading about Whey protein the last couple of days to inform myself on how much I should be drinking and what is the best way, and I have a couple of questions.
How many shakes of whey protein(protein + water) should I be drinking everyday?
How many grams of whey protein should I be drinking?
and I’ve been running like a mile and a half everyday is that enough?
I’m also eating around 1200-1500 calories a day is that okay?
You can have about 2 protein shakes in a day. Get about 140 total grams of protein. I’d like to see you use high intensity cardio plus weightlifting, but if you insist on running then I insist on also adding weight training to your workout plan, 4 times a week. 1500 calories should get you to your goal. 1200 sounds a little low.
Hi i’m 13 going on 14 i’m around 150 lbs give or take 2 or 3 5’8″ give an inch or 2 and a football and basketball player i don’t know my body fat % but most of my fat is stored in my butt(which i can flex) , thighs(i can see quad definition when flexed) in chest(with slight upper ab defintion, and pecs that can flex but have layer of fat ) whichs i started a body weight regimen 2 weeks ago Bodyweight Exercise Ladder
Rungs Pullups Squats Pushups Situps
1 1 5 3 5
2 2 10 6 10
3 3 15 9 15
4 4 20 12 20
5 5 25 15 25
6 6 30 18 30
7 7 35 21 35
you start with 1 pullup 5 squats 3 pushups and 5 situps continue the levels till you reach set seven or till you can’t complete the nxt se with good form then you go back down i have also been doing a HIIT rountine 30 max 90 rest
i’m not sure how many calories i should be eating or how many grams of protein i would like to gain muscle and lose fat at the same time if possible i have seen some muscle gains and weight loss but am not sure if goin in the right direction
Thanks so much in advance if you can offer any help
Might need to decide on a priority – fat loss or muscle gain – and focus on that for 2-3 months straight. For muscle gain you should definitely consider lifting weights rather than bodyweight exercises. Use some of the Werewolf routines on this site to gain mass and strength. At age 14 you can definitely start learning how to lift with proper form. Keep the weight low until you’ve mastered the form though.
Your bodyweight routine could work OK for fat loss for a little while, but it lacks diversity and intensity. Keep doing the HIIT routines though, because that works great for conditioning.
Finally, you are going to need to learn how to eat. Read some articles on this site about eating to gain mass and eating to lose fat, then start practicing.
Hey Steve,
I have been training for three years. I am 5 9″ and weigh 13.3 stone. I ahve always trained for strength, although I am pretty toned I still have a tummy on me.i know the set up of different muscle groups and when to rotate my training. Just wondering how many shakes should I be taking and what would help me bulk up and tone at the same time. May i mention i am also taking eph 25 at the min.
michelle
One or two protein shakes a day is enough. Get the rest of your nutrition from whole foods.
I’m 18 years,185 pounds 5’7′.I’m trying to lose weight,will protein powder actually allow me to replace meals?
Yeah you can drink a protein shake instead of a meal if you are trying to lose fat.
Hi..im 16, 5’5, 118lbs but I want to get down to 110 pounds.. im naturally very muscular, and gain muscle wicked easy. but I dont want bulky muscle, I want to be lean and thinner every thing iv tryed just makes me gain more muscle mass…could I possibly be eating too much protien?
You could try eating less protein. Increase your reps when weight training as well.
Hi steve,
Im 24yr old female, 5’8 and 133lbs. Im 18% body fat. My goal is to reach a healthy 15%. My main source of protein is though Protein shakes(muscle milk). I have been having 1 a day (work out day or not) w/ 32g of protein in each. Im thinking of increasing them to 2 a day but worry that i may consume to much fat from the shake, although i do undersatand that some of these fats are actually good. what do you think?
I’m 16 this year turning 17 im 5’3 and about 108 pounds how much whey protein should I take cause I barely eat protein in a day though I do workout a lot
You should eat like 90-100 grams of protein in a day, unless you are trying to gain muscle, because then you should bump it up to like 120 grams.
I AM 34 YEARS OLD IAM 5′ 7′ AND ABOUT 150 POUND HOW MUCH WHEY PROTEIN SHOULD I TAKE I AM DOING A WEEKLY 5 HAVEY DAYS WORK OUT PLEASE EXPLAIN HOW MUCH PROTIEN I ABLE TO TAKE
One or two shakes a day should be fine. Get the rest of your protein from whole foods.
Hi I’m 16 years old, I’m 5’10″, 155Lbs. I eat about 5-6 meals a day, but don’t seem to gain any weight, probably because I’m still growing. I started lifting weights everyday, doing a different part of the body everyday. I’m trying to put on more muscle, and I’m thinking of ordering 1 pound of protein powder. How much should I take everyday? I asked around a lot and people told me at least 150 grams everyday.
You should aim for like 180-200 grams of protein a day since you are trying to gain muscle. Also, you should increase your total calories from highly nutritional foods. Consider using a full body split or an upper body / lower body split like the Werewolf Training routine to gain muscle.
hi im 15, 133lb, and 5’7, ive been working out for months now and was wondering how much protien i should be taking aday, ive researched and have come to the conclusion of 200 grams aday. does that sound right? when i started working out i was 14, 110 lb,and was 5’3. my work out schedual is three days of lifting then repeat the routine on thurday til saterday so im working out 6 days aweek for 2-3 hrs at a time, (note:i dont work the same muscle twice in a row)so my schedual i think is ok.
Sounds good to me. I might have recommended about 170 grams of protein a day, but 200 shouldn’t hurt you.
I’m am 6″2 240 pounds, play rugby and ice hockey. I workout 6 days a week, usually doing an hour of cardio in the morning (approx. 700 calorie exp.) then lift in the evening, doing one primary muscle group and a secondary. I’m really unsure of how much protein I should be consuming, I’m not looking to get huge amounts of muscle, just tone and really define them. Thanks for your help.
hey steve,
im 17 years old and i weight 136lb and my body fat is 10% im guna start using whey protein to build up my muscles and bulk out a bit, how much should protein should i take a day? i wanna take it but i dont wanna gain weight around the stomach if i take too much. i go to the gym around 3 times a week maybe more. what should i eat to keep a good balance if i use the protein powder?
thanks
i forgot to mention my height im 5ft 8/9in if this affects the amount i would have to take
Hello Steve,
I am 29 yrs of 130 lbs. I want to gain muscle. I have started workout for 2 months, but I don’t see much progress. I am taking ON Whey protein after workout. I am eating 1 egg + fruits + 3 meals a day..
My workouts are
Monday & Thursday – Cardio
Tuesday & Friday – Chest + Back + Triceps
Wednesday & Saturday – Legs + Shoulders + Biceps.
I want to gain muscle & weight, I am very skinny.
Can you please provide your suggestions.
Thanks
Raja
You just need to eat more total calories and at least 150 grams of protein in a day. Keep up the hard work.
Greetings,
I am 214lbs… I finally tired of the weight…Im 5ft 10in…I have been drinking 1 gallon of H2O everyday. I do a early morning walk/run for about 1hr and 15mins…I drink a whey protein shake after my morning work out… My appetite has really been suppress due to the water intake. So i really don’t eat much through out the day…fruit, salad or a bowl of cereal. in the evening I hit the YMCA …I due 20-30 mins on the stairs…then I hit the weights for 30-40mins…I want to lose 40lbs…do u think its possible at the rate im going to complete my goal in 3 months???
Yes. Stick with it for 3-4 months, it will go by in a flash, and then you will be so happy you stuck with it. Also, I would like to see you do weight training first and cardio after.
I am 36 5ft3 i weigh 156.I have a long story to shorten.Lost 20 pounds eight years ago by doing power 90.I stuck with it doing it 5-6 days a week for six years.Two yrs ago i took an anti anxiety pill and gained twenty pounds in two months.I came off the drug and kept working out all along.No weight loss.I did a harder p90x (3times).I lost no weight.It’s over two years off the drug and cannot lose “any” Weight.I’ve been doing HIIT, hill runs and walking two miles.I thought that maybe I was overtraining so I cut back from 5 days per week to 3.I just have a fat rubbery stomach.I’m not huge.I have no muscle definition in my legs.Actually they are quite out of shape for the workouts I do.Have lost muscle tone in my arms.I eat clean.I’m not sure if i’m eating enough or too much.Fiber cereal with 1% milk coffee with some creamer, natural almonds, salads with veggies and olive oil.Piece of lowfat meat veggies try to have brown rice.Overall, i make good choices.Sometimes I think I need to restrict myself more but then think maybe you’re not eating enough.I’m sick of being fat.I was trim and in shape while exercising before.Now, the exercise and diet don’t work.Please help with a solution.
You might really need to be evaluated by a trainer and nutritionist. I’d need to know much more about your daily routine, exercise, and diet to give you a solution. Off the top of my head I’d say you need to work on your diet – whether total calories or food choices. Sounds like you are doing most things right, so I wonder if you have a medical issue as well. Sorry I couldn’t be of more help.
i am 17 years old, i weigh about 130 and i am 5 6….i have been working out for about 6 months…i am taking a powder that has 26 grams of protein per scoop…i take it twice a day and work out for an hour and a half 4 times a week…i want to make sure i am not over traing and if im taking enough protein per day
I don’t know how much total protein you are taking in. Working out for an hour and a half is a little long – I’d like to see a max of 60 minutes per session with higher intensity.
Hi Steve.
Im 19, 5’8 and 11 stone
my basic aim is to gain muscle mass as fast as poss. Although i am aware of the 6 or so meals needed to gain muscle mass i am finding it very difficult to consume the 1 gram of protein for each pound of bodymass.
I am currently getting most of my protein through egg whites, tuna, and quorn. perhaps getting 80 grams of the 140 grams i should be consuming a day.
I am not seeing results i am happy with taking into account how much i put into working out… i am working out about an hour 4 days a week, doing low reps with heavy weights.
my question is do i really need 140 grams of fat to build muscle? or do i just need to put more work into doing weights?
any response would be great, lenon
If you are struggling to build muscle, then you probably need to alter your diet. Consume more protein and total calories. Use protein powder to get more protein if you need to, and if you’re struggling to get total calories then try drinking a gallon of milk a day, add peanut butter and flax oil to your diet.
my question is do i really need 140 grams of PROTEIN to build muscle? or do i just need to put more work into doing weights?
Both. If the calories and total protein are not there, you won’t get anything by lifting more weights. If you lift more weights, eat more calories, and eat more protein, you will probably build more muscle.
Hi im 20 yrs old and just had a baby bout 3 months ago im tryin my hardest to eat right consuming only 1250 cals a day and i work out mearly 6 days a week and still not seeing much results in my tummy area and i work that area the hardest i can feel the abs when i poke them but i cant get the fat to comre off the top! What can i do?
Just stick with it. You might need to alter the foods you eat and perhaps change your approach to cardio exercise. Use high intensity cardio rather than endurance cardio, and if you aren’t lifting weights you should start.
I have one more question, is it ok that i take a spoon full of liquid protein at night and protein shake durning the day? I havnt started yet but will be on monday. I just dont want to consume to much if that possible.
Not quite sure what this liquid protein is, but casein protein is best take, before bed. Using a protein shake during the day and a serving of casein protein before bed is perfectly fine, although usually people who are trying to gain muscle resort to casein protein before bed. People trying to lose fat tend to stay away from eating before bed.
Hi Steve
I am a 30yr old female weigh 205lb 5’7 don’t look like it im naturally built(meso)but with the excess belly fat! i would like to lose the fat and continue the muscle gains!I do weight training 3days a week and cardio 2-3 days week
i would like to lose the belly tone up upper body i don’t want to build more mass on arms or shoulders which are already shapely and broad but build more muscle mass on lower body ,how can go about that? how much protein is needed daily I am currently using BSN sythana-6, but i just brought the BNB true mass was goin to incorp that as well!also how many days should i train my lower body(legs/glutes)for max growth?? also am i doing enough cardio??
Thank You
You are a prime candidate for increasing your lower body HIIT sessions, try trading your 2-3 cardio sessions for HIIT sessions. The high intensity aspect will help to build muscle and the cardiovascular aspect will help you lose fat and stay conditioned. I recommend training your lower body 3 times a week, consider getting on a full body routine and prioritize leg training. For example, you’d train squats, deads, and lunges before you’d do any upper body training, possibly starting the second workout with a back exercise like rows or pull-ups but then transitioning directly to a leg exercise. You can end each of your workouts with a 15 minute HIIT session, or you can do your HIIT sessions in the morning (assuming you’ll be training at night) or on off-days.
Thank you very much Steve you really helped me alot:)!
i will do exactly as you said i also have another ? the full body routine will it be done on the same 3 days that i train my legs/glutes??
Hey steve,
I’m impressed that you reply to all these emails. I’m sure if I read every single one of your replies I’d find what I need but I’d like to ask you myself. I’m 21, 5’7 and I’m 120lbs.I’m in great health, very fit and have always been skinny all my life. I eat spaghetti with minced meat and meatballs almost every day for dinner, chicken, burgers and sausages for lunch and dinner too sometime and I have eggs and cereals for breakfast, sometimes oatmeals. I also take rice and chicken and veges for lunch sometimes.I work out regularly for 1.5 to 2.5 hours every other day and on those alternate days, I do light workouts(pull ups,bicep curl-dumbbell, tricep etc). But I’m still having so much trouble gaining weight. I’m currently into my 6th day of taking Real Gains. I doubt that even after I finish up the whole 6.85Ibs tub, id gain any weight. Its almost impossible for me to gain weight. Please advise.
Try GOMAD: Gallon Of Milk A Day. Drink it down. Eat peanut butter on everything too. Stay away from salad though, unless you are going to throw calorie dense toppings all over it. =)
i need someone to tell me how much fat,proteins,carbs calories i need i get different answers from doctors and nutrionist . i am 6ft 265 and i just cant get my midsection gone i walk 3.5 miles a week 4 times aweek and lift 3 times a week what else should i do
HIIT, HIRT, and heavy lifting. Walking is not going to cut it. Listen to the nutritionist, not the doctor.
I am 5’11’ in height, weighin around 85 Kilos.I have been working out from few months now for 5 days a week…I want to reduce my weight & put on the muscular slim look. I have been taking whey proteins after my work out & I also eat 5 to 6 egg whites a day. I also eat chicken almost regularly…request you to kindly advice me , how much proteins should I be consuming, considering, I want to reduce my weight .
About 150 grams a day.
Hello Steve,
I am a 20 year old baseball player at Ancilla College in Indiana and I am 6’1″-6’2″ and weigh 195 lbs. Im looking to cut down my belly fat and get my six pack back, but also want to build muscle all over. (Arms, legs, back…) How much protein should I consume each day? Im also looking into taking Whey Protein, Creatine, and Omega 3 Fish Oil tablets each day to help me, when and how much should I take these supplements? And one last question is, I have a heart murmur, will any of these supplements affect that in any way? Thank you so much for your concern and your time.
hi,
I exercise everyday but my only source of protein is mainly from fresh fruit, veggies, beans and tofu since I’m a vegetarian. Do I get enough protein by only eating above foods? I do eat raw salmon twice per week as well. Thanks
If you are concerned about your protein intake, you should keep a food log for a couple weeks to see exactly how much you eat.
Hi Steve,
I am 38 female and since giving birth 10 years ago, I have never been able to loose the lbs but as the years pass, I am putting more and more.
I used to be this skinny person weighting 150 lb wearing a size 4-6 dress for 5’9 but now I am 205. I am mostly putting lbs on my mid-section and chess. I would like to go back to my 150 Lbs.
A friend of mine has suggested “Body by vi”. But I am not only sure this is different from the Protein powder (whey powder) found on any drugstore shelves or if they have the same effect.
Two years ago, I used to workout 5X per week for 60 min each session for 3 years and still could not loose weight.
I am contemplating on taking protein powder to loose weight.
Any advice?
PS: I eat mostly whole grain and eat red meat occasionally.
I should have specify that I did loose all the prenangcy weight in the first 3 weeks after giving birth and started gaining them back 4 months after.
I think your overall diet is the problem. Adding protein powder is not the solution, however you could try replacing 1 or 2 meals a day with protein shakes or a meal replacement like Boost or Slim Fast. I tend to think the problem lies more with your overall calorie intake. What were you doing for exercises? Consider high intensity cardio and resistance training rather than endurance cardio sessions. Check out the full body fat loss for women routine here at Project Swole for a decent workout routine.
hi, im 14 years old.i weigh about 157 pounds and i am about 5’9”. i want to build more muscle. my body is 53 pounds pure fat and i would like to make it more like 20-25 pounds of pure fat and the rest muscle. what is the best kind of diet and exercise i should use to help me reach this goal.i usually lift weight 2-3 times a week for about 30min.i also do bmx racing and ride my bike everyday for about 45min. i was thinking about using whey protein in my diet but first i need to find out what kind of foods i should eat, how much exercise i need, and when should i eat. any sugestions? thanks a lot.