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Many of us bodybuilding aficionados are well aware that muscle building requires good diet. A critical component of this diet is protein. But the big question is how much exactly of this muscle building protein do we need? A lot of websites and books actually advise to have somewhere between 20g to 35g of protein in every meal. This is not quite logical because it generalizes the need of every body builder/athlete. It is quite evident that each and every one is different at some point from another guy. A 145 lbs and a 200 lbs guy obviously have two different levels of needs for protein.

There is a logical calculation on how to obtained the right amount of Muscle Building Protein intake. You have to calculate this using you weight, lean weight that is. To get your lean weight you can use the skin fold caliper home test. I will create create a post early next week to illustrate how this can be done.

To show you how this calculation must be done, I am going to use an example. And for the heck of it, let us call our bodybuilding aficionado as “Arnold”.

Factors:
Arnold, who is a body builder weights 185 lbs.
Arnold’s body fat is 16% – This was obtained by using % body fat measurement (internal Link).
Arnold takes 6 meals in a day.
Now, off we go for the sample computation.

Your body weight in pounds less the %body fat.
In our example above, that will be 185 – (185 x 16%)=155.4 lbs of lean body weight.
Your lean body weight from the calculation above multiplied by the 1.14 factor.
155.4 x 1.14=177.156 g of protein per day

From the calculated grams of protein per day, divide this by the number of times you take a meal in a day. In our example, Arnold takes 6 meal a day.
177.156/6=29.526

Therefore, in our example above, Arnold must take 29.526 g of muscle building protein per meal.

I hope this helps you guys in calculating your muscle building protein intakes. If you have other ideas, or thoughts about this, please drop your comments below. Later guys, I am off to hit the gym now.

Recently, I blogged about using the split workout technique and its importance in building muscle fast. Build-Lean-Muscle.com not only the information with the conventional ways to lose weight build muscle. I have written this article before and for some reason, I have forgotten to post in this blog. So, here is a sample split workout that I follow to lose weight build muscle.

For this workout, it does not matter if you are an amateur, professional body builder, a regular athlete who wants to have good muscle tone, or a bodybuilding hobbyist. The routines shown here when done properly guarantees that you lose weight build muscle.

Split Workout with varying intensity

A good sample of split workout; working out in two muscle groups, Upper Body and Lower Body. Again, I use this program; feel free to change it to your liking and to whatever suits you. What is more important is that you strictly follow the “Increase Intensity” column Read More→

Everybody talks about six pack abs, how to flatten abs. Everyone would like to have flat abs. Everywhere in the web, the ringing question is; “how to have six pack abs?” Is it tough to have one? Well, the straightforward answer is resounding, yes. It is quite hard to have flatten your abs and develop six pack abs. Obviously, it is not as easy as drinking some supplements but it was not as hard as doing a thousand crunches and five hundred leg raises in a day Read More→

In order for you to start building muscle fast, you have to understand the basics and logic behind gaining muscle mass in a fast way. To do that, you must consider Math and Physics.

What you are about to find out is not based upon what worked for some guy from somewhere, but a piece of fact that is based on Science; Math and Physics specifically. Three indispensable elements are very important to building muscle fast. Read More→

To burn excess fats, you must start building muscles fast. It helps burning the excess fats in your body. That is one of the simple logic behind building lean muscles fast. Use Split Workout with Increasing intensity for building muscle fast.

One of the key factors for building lean muscle fast is to give your body/muscles varying and yet increasing loads. To do this, follow the simple guide below and the recommended sets of exercise routines. Read More→

Strength training, weight training or resistance training are often overlooked by most because it is thought that building lean muscle won’t take off the extra weight, that only cardio vascular exercises can shed off excess weight. That is a belief that is so wrong,that believers end up having poor health.  A lot of people who are doing cardio exercises to lose weight ignore to do strength training or lifting weights thinking that it will make them gain weight. Here are the major reason why you should start lifting weights so you can effectively shed off that unwanted fats.

• Muscle Burns Fats - The more you build lean muscle, the faster you burn fats. The rationale behind this is quite simple, lean muscle actually burns fats. When you build lean muscle, your body is comparable to a well-oiled engine that keeps on burning calories (and fats) for long hours even after you finished your workout. One thing that you will notice, as you develop lean muscles, you perspire a lot easier, this is because your body has already adapted the continuous burning of fats. As you use your newly develop muscles (i.e. daily walking activity) it automatically Read More→