Weight | 2 Grams Protein | 2.5 Grams Protein
(lbs.) (per lb. body wt.) (per lb. body wt.)
80 160 200 90 180 225 100 200 250 110 220 275 120 240 300 130 260 325 140 280 350 150 300 375 160 320 400 170 340 425 180 360 450
Our 150-pound future Mr. Olympia uses: (150-pounds x 20 calories per pound, daily calorie count of 3000). Protein intake: 300-g a day (2 g per pound). This provides 1200 calories a day from protein or 40 percent of the daily total. (4 calories/g: 4 x 300 is 1200.)
Prince Fontenot made
the jump from the
middleweights to the top
of the ligh-heavyweight
class. A high protein diet
helped make it possible.
Protein timing is important. Divide your daily protein into tenths. In our ongoing example of the 150-pounder, let's go for broke and use 2.5-g protein per pound of bodyweight. This gives us a 375-g daily protein intake. That is 37.5-g per serving, round to 40-g).
For each meal, consume a 40-g serving of protein. Double this to 80-g for his breakfast, since it is listed as 20% of daily intake. The post-workout shake (25%) is a whopping 100-g serving.
This is an extremely comprehensive program. For most athletes it will be a surefire - guarantee of growth IF stuck to consistently. During the workout, you will see an asterisk listed in your protein percentage column. As another option, you may want to consider taking 15-25 branchedchain amino acids or protein hydrolysate tablets during your workout. This seems to improve energy levels and discourages the breakdown of muscle tissue during training. We won't even bother to include this in your daily protein intake. Adjust these as needed to fit your lifestyle but try to keep them as stable as possible.
"Weight-gainers can keep that 28-inch waist and still gain up to 60-pounds by eating small quantities of food five to six times daily, rather than stuffing themselves at one sitting."
— Vince Gironda, Blueprint for the Bodybuilder
AM TRAINING: 6:00 Breakfast/ Pre-training meal 20% 7:00 TRAINING 8:30 Post-training shake 25% 9:30 Post-post-training meal 15% 12:30 Lunch 10% 3:00 Mid-day snack 10% 6:00 Dinner 10% 9:30 bed snack/shake 10% (2:00 Mid-sleep shake - optional) |
PM TRAINING: 6:00 Breakfast 20% 9:30 Mid-morning snack 10% Noon Lunch 10% 3:00 Pre-training meal 10% 5:00 TRAINING 5:30 Post-training shake 25% 6:30 Post-post-training meal 15% 9:30 bed snack/shake 10% (2:00 mid-sleep shake - optional) - |
NON-TRAINING DAYS: 6:00 Breakfast 20% 8:30 Mid-morning snack 10% 11:00 Lunch 10% 2:00 Mid-afternoon snack 10% 5:00 Dinner 15% 7:30 Evening snack 10% 10:00 Before bed shake 15% (2:00 mid-sleep shake - optional) - MEAL SCHEDULING RATIONALE |