#1:  Consume 1 gram of protein per pound of body weight daily
Protein provides amino acids which are the building blocks of muscle protein.  Although mainstream nutritional guidelines recommend less than half a gram of protein per pound of body weight for the average person, research shows that athletes (everyone has an athlete in them) – especially those concerned with adding lean muscle and burning excess body fat  - need to consume at least 1 gram of protein per pound of body weight.  Beginners should try to get in 1.5 grams per pound per day for the first six months of training, since this is when your muscles will respond most rapidly.  For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.

Your protein choices should be mainly animal proteins such as lean beef, chicken, eggs, fish and turkey.  Theses are the most complete protein sources, meaning they provide your body with the essential amino acids it can’t manufacture on it’s own.  I also like to use a protein supplement for help me reach my daily protein intake goals.  My protein powder of choice is Optimum Nutrition’s All Natural 100% Whey Protein.

#2:  Eat every 2-3 hours
Eating throughout the day helps you both gain lean muscle and burn fat by ensuring there’s a steady supply of energy and amino acids fueling your muscles.  The key is to keep every meal about the same size.  If you pig out with a 1,200-calorie lunch, you’ll be less likely to eat 2-3 hour later and could gain the wrong kind of weight, since excess calories are often stored a body fat.  Aim for at least six meals per day and up to eight, which the 180-pounder would mean roughly 500-600 calories per meal.

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