Protein should make up 25-to-50% of your diet because…
Carbs should make up 30-to-60% of your diet because…
Fats should make up 10-to-20% of your diet because…
There's no magic amount of Protein, Carbs & Fats YOU need to build muscle but usually…
You're eating all of your carbs/proteins/fats at a 40/40/20 ratio to begin with and to make things easier for you…
There's no magic amount of Protein, Carbs & Fats YOU need to build muscle &…
You should only use the ratio that works best for you so…
Protein at 25-to-50%, Carbs at 30-to-60% & Fats at 10-to-20% is normally what works best but…
To help you plan your muscle building diet…
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I'm Adrian Bryant (the ripped guy on the right) & I'm here to help you look much better with your clothes off or on so…
Hello Adrian, i´m getting a hard time to eat 190-285 grams of protein a day (i weigh 190 pounds), is essentially a combination of my schedule and economical factors, that means that I can´t build muscle or only means that the process is going to be slow, if I weigh 190 pounds how many proteins a day are the limit between slow muscle growth and zero muscle growth. Thank you for your time Adrian and greetings.
June 04, 2013
then you'll need to invest in protein shakes (like everyone else) to help you meet your protien needs
June 04, 2013
I have been steadily losing weight for a few months now. I started at 260lbs and now weigh 230lbs. I would like to weigh 200lbs. But don't want to lose any muscle in the process. I currently eat around 240 grams of protein a day. I eat 6 meals and all contain a certain amount of protein, carbs and fat. I workout pretty heavy 5 days a week. I feel like my weight loss is slowing down. I want to lose weight a little faster but not lose any muscle. What do YOU suggest?
May 25, 2013
First off, very impressive site!
I was a bit curious if I am understanding correctly on the protein recommendation. I currently weight 198lbs and am wanting to drop down to my ideal weight of 155lbs (haven't been there since basic training more than ten years ago).
Am I correct when I understand your advice to mean I need to be eating 198 - 297g of protein a day?
I'm having trouble how to fit that amount of protein into a 1500 calorie/day diet.
May 23, 2013
May 23, 2013
Hi i would like. For my stomach. To be smaller. And glutes to be bigger im 5'4"
January 02, 2013
Hello, Adrian! My daily calorie intake is about 1300 every day, 110 grams protein, 40 grams fat and 100 grams carbs. What do you think about this kinda diet? too much of smth or too less??
I workout 3 times a week, i do strength circuit training. Im 26, 5'4 and 121 pounds. I want to lose about 6-8 pounds but gain some sexy muscles at the same time. Do you have any recommendations for me?
thank you in advance!
December 07, 2012
If i'm trying to not go over 1200 calories a day and i weight 112 lbs, that means i'll need roughly 112grams of protein to build muscles. How do I stay within my calorie intake of 1200 with out going over and potentially gaining weight?
October 31, 2012
112 grams is only about 448 calories worth of protein
November 01, 2012
Please do not eat 200-300g of protein a day for whatever reason. That level of protein particuallry from animal sources is extremely bad for long term health and has been proven to cause a great deal of long term issues such as Cancer.
Please read "The China Study" to see exactly what i mean.
Protein should never excede 50-60g a day.
August 24, 2012
I was vegan and also know about China study. I recomend you to see also the data they kept out, for example, the healthiest chinies were some villagers who eat meat, drink milk, and have some vegetables and starches.
I was vegan and my health at first was ok but then start to go down badly. You get LOTS of defficiencies on vegan diet. I am recovering now for that awfull expirience. The only way you can stay alive on a vegan diet is to consume some kind of multivitamin with minerals but that can be threatend to health. So do not buy all the crap they sale, i take the time to writte you this because i want you to know my expirience cause probably you are vegan or consider it. THe first sign of health declination are your teeths and nails. Also high fiber diets are very dangerous and leads to constipation, expand all your intestinal track and leave you very screw up inside. In order to the body to digest fiber it has to create mold and funfus ( just like the one in bread) and that leads to an overgrowth of candida wich is a very nasty condition. Well there you go, it sucks soo bad. And meat is not bad for you, actually cholesterol is essential and also other nutrients like lithium to proper brain function that can ONLY be found in animal flesh. That´s why vegans and vegetarians tend to be violent and are obsese with their topics, mental disorder. So read more, there are tons of studies out there that claim what i am telling you. You can read about phitic acid in whole grains and how a studie shows that ppl were getting more nutrient from white bread rather than from whole wheat bread, and the glicemix index of the whole wheat bread is the same.
October 03, 2012
My question is: if I'm trying to only consume $1200 calories a day and weight 112 lbs, how can I stay with in my calorie goal and still get enough protein (1g per lb) to gain muscle?
October 31, 2012
hey, just wanted to let everyone know you are giving false information. 50-60 grams of protein is the protein intake someone who weight 35 lbs should have, which would be a little child. you see what your problem is is common, do not feel sad or bad about this, it is expected from the un-educated. all you see protein is is meat products. there are many sources of protein for example yes like you said meat so beef chicken pork, HOWEVER there are MORE SOURCES OF PROTEIN SUCH AS **BEANS****TOFU***EGG WHITES***FISH*** and many other foods supply protein such as pasta, a regular serving of pasta (60g) should provide ~~~8g protein~~~ aswell even BREAD givves protein,EVEN MILK!!!! (not that bread is a good source of protein) the point is you can get protein from many sources of food NOT JUST MEAT you MEAT HEAD. anyways adios! HEALTH IS WEALTH BABY!!! by the way marijuana is an excellent source of protein
December 10, 2012
I got your dvd in the mail but it was missing some of the workouts like on the one where you work your butt has the one where you run back and forth.. It seems like it was recorded on the wrong one.. Can I get a new one with it all in the right order?
August 08, 2012
it's on there. did you click on the arrow for the other side?
August 08, 2012
amazing article! Explained everything so great, i had to comment on this because of how well you wrote this article. Really big help! thank you so much :)
August 04, 2012
Hi, i naturally have always had a fast metabolism but now that I'm getting into my 20's, the genetic love handles and my skinny legs are the only thing keeping me from looking curvy enough for my age. I'm 5'2'' and 100lbs. How can I make my legs/hips bigger and love handles smaller without loosing weight or getting overly muscular looking?
June 20, 2012
i want to gain muscle could give me a list of meals to eat day to day breakfast lunch dinner and what ever else thank you
December 18, 2011