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Protein for the Building Phase

Bodyholics! I hope you are feeling well and ready to rock and roll as we embark on the first 14 days of a 35-day framework. The next two week are the Building phase of the Building and Stripping program. This is what fitness competitors do, but they go for harder and longer... we are going to do a short and sane version :)

Like I said in the BSC #01 email, you can merely do the workouts in this challenge as your own Dailies, you can do the challenge and not even worry about the food, or you can focus on the clean eating and workout aspect of the challenge... or you can go ALL IN with macros. So, I am going to get my protein in as 20%-35% of my daily nutrition (I usually eat less). If this sort of thing drives you crrrrrazy, then please please take my advice: DO NOT DO IT, no counting for you!!!

Ok guys... here are protein calculation options:

1. Percentage

Current official dietary guidelines, such as the USDA, suggest that female and male adults consume protein as 10% - 35% of their total dailly calories. To calculate your intake, you'll need to know the amount of calories you consume each day (a million apps for that and don't love the idea of counting calories in general). Now...

For maintaining a healthy weight, you should consume about the same number of calories that you burn daily:

After you calculate, multiply that number by 10% and 35% to get your range. So, if you want to push really hard during BSC #01 and bulk up go for the higher end of the range. If not, go for the lower end. I like 20% for me.

2. Grams

You can also get a specific gram number for your daily protein. An easy peasy way to calculate your range of daily protein grams is to turn the percent range into a protein gram range.

First of all, each gram of protein has 4 calories. So we divide the two calorie range numbers by four. For example: a woman who consumes 2,000 calories a day would aim to eat 200 - 700 calories from protein or weigh 50 - 175 protein grams.

My beloved Bodyholics, there are several additional ways to get more specific. Ways that measure and calculate lean muscle mass, physical activity level and body fat percantage. I hesitate to write it down because it isn't really what we are about. However, if you would like me to - then I will blog about it and give you the nitty gritties. So, hit me up :)

I hope this makes things clearer and it is completely understood that this is merely advice and I am NOT a dietitien nor to a strive to become one. Ok... let's get to work!



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