How to Build Muscle and Lose Fat

How to Build Muscle and Lose Fat

how-much-protein-to-gain-size

Want to know how much protein to eat in order to gain muscle size?   Have you always wondered how to build muscle and lose fat at the same time?  It takes a lot more protein intake then you probably think. Heyward Boyce  shows us how to calculate your protein needs at the bottom of this note.

From the book The Four Hour Body, by Tim Ferris

“…for muscular gain, you need 1.25 grams per pound of current lean bodyweight, which means subtract your body fat first.”

100lbs of lean mass= 125 grams of protein

110lbs=137.5g

120lbs=150g

130lbs=162.5g

140lbs=175g

150lbs=187.5g

160lbs=200g

170lbs=212.5g

180lbs=225g

190lbs=237.5g

200lbs=250g

Example: Heyward Boyce Statistics

I’m at 168lbs, and 10.75% bodyfat, so 10.75 percent of 168= 18.06.

Then 168-18.06= about 150lbs and as we saw earlier,  150lbs=187.5grams of protein…..WOW.  I was getting maybe 80 grams on a  GOOD day. Wow.

So today, i went all out and was eating everything at the store that  had protein in it: organic fish, free-range chicken, grass-fed  whey…… Thank God i work at a grocery store!  Thank you thank you  thank you thank you!!

HEYWARD BOYCE

If you feel like you need help learning how to build muscle and lose fat at the same time feel free to get a hold of Heyward or myself and we would love to help you reach your goals whatever they may be.