Fall Bulk Day 3

Protein is the building block for almost every soft tissue in our bodies, including muscle. And it’s no secret that this macronutrient is vital for building muscle.

But just how much protein you need to maintain and build muscle is a bit more contentious. I believe this is because protein needs are not as cut and dry compared to calorie intake.

Moreover, calculating protein intake based on your body weight is an oversimplification. Your protein needs can vary drastically depending on your physical activity and body composition.

Of course, weight lifters and generally active people need more protein. But the more muscle you have, the more protein you need to sustain it.

Another caveat is that people with more body fat can generally get by with less protein. In contrast, the leaner you get, the more protein you need to prevent catabolism.

Therefore, in my experience, it makes more sense to calculate your protein needs as a percentage of calories. Specifically, getting 30-35% of your calories from protein seems to work best for maintaining and building muscle.

For example, my bulking meal plan for today consisted of 32% protein, 44% carbs, and 24% fat. Of course, I also aimed to eat more calories than I burned.

As a result, I’m holding steady at 173.7 pounds in the first few days of the bulking phase.