This week we are doing a nutritional challenge.
EAT 1 GRAM OF PROTEIN PER POUND OF YOUR LEAN BODY MASS...EVERY DAY.
Here is the example. If you are 200 pounds at 20% bodyfat (200-40) you have 160 pounds of lean mass. You need to eat 160 grams of protein per day. Try 4 x 40g, as in 4 feedings of 40 grams each.
You can just estimate your LBM...as long as you're close that's fine.
3 of the 4 should be whole food-based, like meat, eggs whites, fish, etc. One can be a protein shake.
Make sure you don't overeat on calories while trying to get your protein (another challenge).
Plant-based protein is suboptimal, but if you defiantly and religiously believe in that marketing hype, don't let me stand in your way. Pound it. Steroids aside, there are no vegan bodybuilders, at least at a high level.
We talk about this principle a lot. But I don't see many folks actually doing it, that is eating enough protein to support muscle and strength gains. When someone complains they are not making progress, it's usually not that they aren't training properly or intensely enough. They just don't eat enough protein. Let's fix that.