fresh goji berriesProtein Won't Make You Fat: Myth #1
How many magazines have you read where they tell you to take in X grams of protein? How many times have you see .75g of protein per lb of bodyweight or 1g maybe 1.5 for the advanced athlete or better yet 2g for the guy who really wants to grow!
All of those calculations may or may not be correct but it depends on YOU!
FACT: The #1 protein mistake people make is: They ingest more then they need.
MYTH: Any excess won't be stored as fat so it doesn't matter.
That's right a formula needs some input to make it work for you. So here's how you can quickly and easily figure out how much protein you need. Keep in mind that protein has calories. And while it's true that protein isn't as easily stored as fat there still remains the truth that your body only needs so many extra calories to grow.
Any excess just don't disappear.
It gets stored. As fat.
And that can and will include protein.
Ingesting 10x more then you need will not make your muscles any larger but it might add to your abdominal area in a way you wish it didn't. So figure out how much protein you need and eliminate the excess calories that can potentially just turn into fat storage.
Protein Calculation Formula:
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?
Use the skin fold caliper home test. Go back to Question #2.
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.
Myth Busted!
Excess protein might not be bad for you but it's still excess calories and it doesn't just go away. It gets stored. So if you've ever heard that protein can't be stored as fat, that's simply not true.
Yours for Continued Success,
Marc David
P.S. If you're really serious about exploding your muscle gains, crushing your competition, and maximizing your fat loss... then go to http://www.beginning-bodybuilding.com right away. You'll discover all my most explosive bodybuilding secrets, strategies and systems that took me over 16 years to test, fine-tune and perfect.
Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What every beginner should know but probably doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results who want weight loss and to gain muscle.
To learn more about the Beginner�s Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com
On Aging California Wine
With a small collection of wine the logical solution is to drink up! But if the intent to collect and preserve wine, a clear distinction is made between those bottles that are drinkable today and those that should be cellared to enhance the wines complexity. But how do you know which wines to cellar and which ones to drink say within a couple of years? In learning more about wine, I came to understand that most wine, California wine that is, is meant to be drunk right away: Very different from storing a bottle away for 15 years. While those bottles of white wine like Chardonnay and Sauvignon Blanc are great for tomorrow�s dinner party; preserve them for a dinner party in 2015, and you�ll wind up pouring money down the drain. However, it is possible to find white wines that can be cellared for a decade or so, such as white Burgundy, Chardonnay and some German Rieslings but exactly which wines and for how long is a question not easily answered.
What about Cabernet Sauvignon?
Here�s the juxtaposition: red wine like a Cabernet, may taste better years down the road than it does today. Again, how well a wine ages depends on multiple factors such as tannins, quality of production and the method of storage. The constancy of temperature is very important, more than the actual temperature itself, as extreme fluctuations in temperature will destroy the wine. If the plan is to create a very serious wine collection then a very serious wine cellar is a must to be able to control temperature, humidity and light. Thankfully it is no longer necessary to dig a huge cave under your house as there are plenty of fantastic wine refrigerators on the market that hold hundreds of bottles.
Keep in mind that many California wines are made to drink young although most will age no problem for 3 � 5 years, and more, depending on the varietal. If you decide to store several cases of a favorite vintage, be sure to test a bottle every 6 months to a year so a not to pass by the peak of perfection. Now the fun part, doing the research. You�ll need to start reading industry magazines and tasting to find wines that have potential to age well. Take for example a few notable California wines from the Napa Valley made from either 100% Cabernet grape, or a varietal, with the predominant grape being Cabernet. Consider Rubicon Estate 2002. This bottle contains 90% Cabernet Sauvignon with small percentages of Cab Franc, Merlot and Petite Verdot. According to Wine Spectator Magazine, this wine �has the tannic elegance and balance that cellaring will be no problem at all over 20 years.� But if you fall into the category of an impatient collector, try a bottle of wine such as the Shafer 2002 Hillside Select Cabernet Sauvignon, which can develop nicely in just under 15 years.
Nicole Martins, a senior editor at CellarYourWine.com, recently added a wine cellar to her new home. You can read more about wine storage at: http://www.cellaryourwine.com
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