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Use skin fold caliper home test. Go back to Question #2.
Take your body weight in pounds
Example: 194 lbs
Find your body fat % using one of methods in Question #2
Example: 15.7% (which is .157 for step below)
Take your body weight in pounds and subtract % body fat
Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight
Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day
Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal
As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming same amount of protein if their percentage of body fat is 35%.
But why use 1.14 for protein requirements?
The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.
Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.
1.14-1.5 is most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.
Excess protein might not be bad for you but it's still excess calories and it doesn't just go away. It gets stored. So if you've ever heard that protein can't be stored as fat, that's simply not true.
Yours for Continued Success,
P.S. If you're really serious about exploding your muscle gains, crushing your competition, and maximizing your fat loss... then go to http://www.beginning-bodybuilding.com right away. You'll discover all my most explosive bodybuilding secrets, strategies and systems that took me over 16 years to test, fine-tune and perfect.
Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should Know but Probably Doesn't. Please visit his site at: http://www.beginning-bodybuilding.com