How much protein do I need a day?



Can you please tell me how much protein should be taken on workout days and how much on rest days.

I heard that your body can only ingest so much a day, when the rest is a waste.

Jeff Jones


How Much Protein Do I Need Every Day?

The secret to figuring out how much protein you need is not by just taking
some number you found like 30g and apply it to yourself. If everybody had
the same needs we would all be the same. And we both know that just isn’t
true. Each person is slightly different.

Let me explain. We’ve all heard that a person can only digest 25-30g of
protein in one sitting. B.S.!

Just think about it. Does an IFBB professional bodybuilder intake the same
amount of protein as the guy who’s 135 lbs just starting out? Even if there
is a 200 lb weight difference?

The answer might shock you. NO

Needless to say, so many people just take some number, multiply that by
their body weight and that’s what they think they need a day. Tell me, if a
person is 35% body fat, should they use their weight or their lean weight to
figure out how much protein they need?

Simple. Lean weight. Your daily protein requirements are based on your
lean body weight
. And how do you figure out your lean body weight?

The Cheap and Easy Way to Measure Your Body Fat
Use the skin fold caliper home test.

Step 1:

Take your body weight in pounds
Example: 194 lbs

Step 2:

Find your body fat % using one of the methods in Question #2
Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat
Example: 194 lbs  (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your
protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal

As you will see, a person who is 286 lbs of lean body weight will require a
lot more protein. And a person who is 286 lbs should not be consuming the
same amount of protein if their percentage of body fat is 35%.

But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that’s been shown to be too low
for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and
your body will have trouble absorbing that not to mention you will probably
have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This
range will help build muscle but not lead you into a high protein diet. Feel
free to adjust within that range if you feel you need more protein.

Marc David

“The NoBull Muscle Guy”

Uncensored Bodybuilding Audio Podcasts


As of October 1st, 2005, these podcasts will move to the website.

Please visit that site for the full story.

Hopefull you have really gotten something out of these 65 or so podcast episodes. And no matter, your comments and questions are always welcome.

Look for a couple more podcasts and a final note.

All the listeners are top-notch. Without you, I’d just be talking to myself. No so fun.


Marc C David

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How can I do want I want to do if I have no access to a gym?


Question #1:

Sometime and decided to try to just work out at home for easability sake and I find I’m more likely to work out if I can just head down stairs. I have select-tech weights, allowing the weight range from 10-52.5 lbs, an adjustable incline bench and a treadmill.

My quesiton is, how can I maintain my strength and muscle gains, with out the wide range of equipment to mix up my routines. I’m about 215, in pretty good shape and have good strength. I just want to gain more lean muscle and trim my body fat.



Question #2:

Mr. David,

I do have a question. I really did get alot of information from your books. That is why I wanted to purchase them. My question is, I am not currently involved in a fitness gym.

I have no weights at home at this time ( I do plan on purchasing some ). My goal is to lose weight and get fit, period. My question is how can I do want I want to do if I have no access to a gym or mainly the money, and then what can I do right now with no weights at home? Any advise you have will be definially helpful to me. Like I said before I looked over the book and it had alot of information and I liked it. But alot of it delt with being in a gym or at least having weights. So any information you have I will use until I can purchase some weights. I am just ready to get started and I don’t know where to start or how to get started.

Thank-you for your time,



While this is a multi-part question the answer remains the same.

#1 Priority is nutrition

You can burn quite a lot of fat, and keep lean by eating the right foods. And you’ll know what these foods are by listening to this podcast, reading the Top 12 Beginner’s Mistakes eReport and of course, if you’ve read the Beginner’s Guide to Fitness and Bodybuilding.

However, your second priority should be to focus on body weight exercises. A quick Google search will reveal some super sites that show you how to do pull ups using a door in your house, pushups, crunches, various cardio exercises, workouts for legs and push-ups variations.

If your goal is to get BIG! Well free weights and the variety of machines where you can overload the muscles is still a requirement.

But if your goal is to get muscular and lean. Fit and flexible, you can do quite well by eating correctly and knowing how to handle your body weight thru various exercises.

Keep in mind that just becuase you do not have a gym or access to equipement doesn’t mean you can’t be creative to do all kinds of exercises with your own weight.

  • push-ups
  • crunches
  • pull-ups
  • cardio
  • sissy squats
  • calf raises
  • tricep dips between chairs

There’s a lof of exercises you can do without a gym, and without any equipment other then your own body!

Do a quick Google search for “body weight exercises” and you’ll be amazed at how much you can do.

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When is the best time to take my multi-vitamin?

When Should I Take My Vitamins?

When Should I Take My Vitamins?


Ok I had a quick question when is the best time to take my multi vitamin, before I go to bed or with breakfast in the morning?

Mike G


That depends. Let me explain what I mean.

The #1 rule of vitamins is: Don’t take them on an empty stomach! If you do, you may feel nauseous.

But here’s what you can do. Take a mult-vitamin with food. Now if you have one of those types that is just one pill, you can take it with breakfast or with dinner. But some multis come in packets. And eventually you may find yourself taking 20 pills a day.

Now this is where you might want to split it up over your various meals.

And my rule has always been to just follow the directions of the brand you are taking. Each multi is different. Some are one pill. Some are more potent and are made to be spread out during the day or a portion of them taken in the evenings.

My current Animal Paks recommend you take all 5 with a meal. I usually do that with breakfast so that my body can absorb what it needs for a workout later. I tend to tapper off at night as my metabolism is slower and I don’t want a bunch of things in my system when I’m at my restful state.

However, spreading them out is just fine. And you might have to do that depending on which multi-vitamin you have.

So it really depends on the brand, the recommendations and the type of vitamins you have. If it’s a more potent pack, and there’s many to take, spreading them out will help. But if it’s simply just one multi-vitamin, you might as well start off the most important meal of the day (breakfast) with a power punch.

I am  giving away a 25-page special report, ‘Supplement Company Secrets”. You will learn why the supplement Industry uses a number of terms to con consumers into

Supplement Company Secrets

Download Your FREE Copy

purchasing their products. In this e-book the author, Will Brink, dissects those terms and tells you what they really mean and whether they have any worth. Clinically proven, Patented, Doctor Recommended, All Natural, Scientifically formulated, and and many others.

Right Click – Save As To Download

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – If you aren’t sure you even need to take a vitamin, check out the 24 Reasons Why You Might Want to Take a Multi-Vitamin and decide for yourself.

Hurt Muscle: Should I skip it or take a full body break?



If you I was overloading and accidently pulled a muscle. Should I lay off that muscle and work other parts, or just lay off for a week for total body recooperation, and continue full body work out again.




There’s actually several things you can do in this situation. But keep this in mind, if you don’t take care of a soft tissue injury as soon as possible using some method, it can worsen to the point where it’s beyond repair.


Make sure you immediately rest the area. If you are working a body part and feel a tweak or twing that isn’t right and you know you’ve hurt yourself, the best thing to do then is quit working out. Don’t finish up. Stop training and rest the area.


Icing the area can be a nice relief. You can use a cold compress or some type of heat like gel. AST’s Biofreeze was my personal choice for pulled or strained muscles.


If you can, get the area professionally massaged. I know how many people frown on this or laugh. But there’s been times when all I needed was to get the area worked on so that it could heal much faster. You work your muscles and they are in a constant state of repair. Having a massage is not only theraputic but it allows for overall body recovery and to work out any problems that might be on the rise.


If you can, keep stretching and working the muscle. Keep it limber. Don’t let it tighen up and heal improperly. Of course, this does not mean you stretch it right after being pulled. Let the area rest and see how it feels later before doing anything except icing or geling the area.

Now that you know what to do with a pulled muscle you have to consider what to do later with your workouts.

Should you just avoid working that muscle or take a week off and give the body a rest?

That depends on the muscle and its overall involement with other body parts.

For example:

If you hurt your shoulder, it’s pretty hard to not work it indirectly. Pull-ups will work the shoulder. Any chest movements. Biceps and tricep movements will aggrivate it. Maybe you could do legs or calves. In this case, you’d be better off doing exercises that didn’t hurt it at all. It would be very hard to lay off that muscle since it’s directly related to so many other movements.

However, maybe you pulled a calf muscle or your bicep has been acting up. You can do other exercises that don’t aggrivate the area. In which case there’s no need to quit working out but simply avoid any movements that stimulate or bring pain to the area.

Here’s the bottom line:

You should avoid working that muscle until it’s recovered. If you can avoid working that muslce, you can keep working out and just avoid anything that brings pain to the area. If there’s no way you can avoid it like in the example of shoulders where it’s involved in just about everything, you should take a week off or until the muscle is recovered and focus on healing the area.

There’s simply no point in continuing to workout if you are just going to be in pain. You won’t make any gains and you’ll probably damage the area to the point where it might not hurt all the time but when you do a particular exercise, all that pain comes back.

My personal experience has taught me that if I can avoid working a problem area, I’ll just lay off it until it feels better (bicep area around the elbow to be specific) but if it’s connected to everything (like the lower back) then it’s best to get the area recovered as soon as the injury occurs so that it doesn’t force you to quit working out for an extended period of time.

For more information about starting bodybuilding and fitness the right way and avoiding the beginner mistakes, check out my ebook, The Beginner’s Guide to Fitness and Bodybuilding at

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Got Questions?


Here’s how you can send in your questions to the Uncensored Bodybuilding and Fitness podcast.

Take a listen for the step by step how to send me your questions.

I’d put my email right here but spam is a real problem.

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How much mercury in fish is dangerous?


It is well established that eating seafood that contains mercury is hazardous to our health, especially for pregnant women and children. But with a lack of health advisories nationwide, how are we supposed to make smart choices for our families? The Got Mercury? calculator below helps you make such choices; just enter your weight, the seafood type, the quantity of seafood you will eat during a week and hit the calculator button.

Easy to use FREE online calculator at:

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Would you recommend Muscle Milk as a meal replacement?



Hey Marc,

I want to start eating 5 meals a day, unfortunately I do not have the time to stop and get me a second meal at work. I know i could use a meal-replacement instead. my question is… Would you recomend Muscle milk as meal-replacement ? I understand you could get quality protein, and carbs from it. If not, what are other good supplements?

Thanks for all your help,



Muscle Milk can be used as a meal replacement. It’s not specifically marketed as one but it can be used as one. In fact, I have done that a few times myself!

I also recommend EAS brand MRP (meal replacement products). They taste good, mix well and are of good quality.

Just remember that an MRP is something you take because you need an extra meal or you can’t get that real meal in. Don’t use it as a regular meal.

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What are some good basic supplements?



hey its me again, i love youre podcast and ive been looking for supplements that are right for me but im not sure what any of them do, im looking for something to boost my workout, make my muscles stronger/bigger faster.



Basic Supplementation:

Post workout shake: 40-50 grams of whey protein (this is essential); you
can throw in between 50-100 grams of dextrose and 5-10 grams of creatine
to spice it up, but the whey is essential.

Fish oil/EFA — 5-15 grams per day.

Joints (if necessary) — glucosamine, chondritin and MSM. 1-2 grams, 1-2 grams, and 2
grams per day are the upper limits. You can half that when feeling good.


***Get this stuff in order and you should see some nice progression for a while.

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What is a cheat meal? How can I boost my metabolism?


Hey Marc,

Before I go into the multitude of questions I have, I would like to thank you and say well done for your podcasts, I find them an invaluable resource, and enjoy listening to them.

I have a few questions, you may not be able to answer them all at once, but that’s fine. Firstly, what about a cheat meal or day? How is this beneficial, and does this mean I can just eat what I want all day? Secondly, I’m trying to lose fat, and put on muscle, and I’m having some success with this, however, do you recommend a fat burner which would speed up this process? Are they safe, and useful? Finally, I am trying to eat small and often, the right foods, etc, etc. Cardio is boring, but I am considering taking your advice about the Cardio Coach. Is there any other ways that I can boost my metabolism? Do you have any good knowledge which would give me a better chance of reaching my goals?

Thanks in advance, and keep up the good work.


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