Have you ever been set a nutrition plan and thought the following:

“HOW can I eat THAT MUCH protein?!”


Not exactly the best way to start.


One of the differences between a successful and abdominal sculpting nutrition plan and a catastrophic disaster that leaves you in a worse mess than when you started  is your ability to stick to it, which can be determined by how easy/difficult you find it.


A few guys who have been on my Project Lean programme have reported to me that they were having difficulty reaching their daily protein goal.


2 things came to mind immediately –


  1. If these guys on my programme are struggling to hit a protein goal so early, then this does not bode well for the future
  2. There are likely to be other guys out there experience the same frustrations


So if you’re struggling to stick to a nutrition plan that SHOULD result in you being totally freakin’ jacked but are failing to see results on the basis that you can’t comply to the protein goal – then this blog will tell you what you need to know so you NEVER fail again.


Determining your protein intake is quite straightforward –


When you purchase Project Lean, you will get a calorie calculator, which shows you EXACTLY how to determine your calorie and macronutrient intake.


You don’t need to know maths – you just fill out a few boxes and voilà – the numbers appear right in front of your eyes.


But knowing your protein target is just the beginning….


This blog post is going to show your exactly HOW to hit your protein goal, by giving you some crystal clear nutrition ideas and when combined with a sound resistance training programme, this will help to rapidly melt off your stubborn body fat and reveal a lean and muscular physique.

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Why do we want to prioritise protein?


To quote directly from THIS post:


There are 3 reasons why protein is a very helpful nutrient for fat loss:


1) It helps to retain lean mass i.e. muscle


2) It is the most ‘thermogenic’ of all macronutrients, meaning that, gram for gram, it requires more calories to break down and digest 


3) It helps keep you full 


Point #1 (retaining lean mass) is crucial during fat loss, since it helps to prevent a decline in metabolism that is frequently associated with a loss in bodyweight.


Your exact intake will depend on individual preference and results, but for most guys the sweet spot will be around 1.8-2.2g/kg, with some guys getting better results from (and preferring) intake outside of this range.


How to hit your protein goal


The first thing you need to be aware of, is that you don’t need to be precise, being +/-10g of your goal is perfectly acceptable.


The second thing you need to know is that you probably won’t need to eat as much food as you think in order to hit your protein goal, because the trace amounts of protein found in some foods will all add up and may give you an extra 10-20g of protein without you having to try. For example:


Cooked rice – 2-3g/100g
Seeded bread – 4-5g/slice
Hummus – 4g/50g
Avocado – 2g/100g


Protein plan


I’ve picked these 3 protein targets, because most guys aren’t going to need to venture above 250g or below 150g of protein on a daily basis and if your protein goal sits in between 150-200g or 200-250g, then you just need to scale down the serving sizes.


If you’ve never had to stick to a protein goal before, then please feel free to use the above table as a starting point.


Even if you have years of experience chowing down the on massive quantities of steak and eggs with the intention of creating lean and shredded abs, you can still use the table to create some organisation within your daily nutrition plan.


Finally, I’m aware that meat/fish may be quite vague, but don’t feel like you need to go and eat chicken at every meal, which is what most guys will do. Feel free to explore other protein options, such as:

  • Turkey
  • Beef
  • Pork
  • Lamb
  • Ostrich
  • Venison
  • Sea bass
  • Mackerel
  • Tuna
  • Sardines

Variety not only prevents you from getting bored of your nutrition, but it also will provide you with a much broader range of nutrients.


Closing words


If you’re fed up of your stomach sticking out further than your chest, or your arms being too small for the sleeves on your t-shirt – I would almost be willing to bet that a greater protein intake will benefit you enormously.


And if you’ve tried and failed in the past to stick to a protein goal, and this has ultimately prevented you from turning you into an athletic powerhouse, then I sincerly hope this blog has helped to clear things up a bit with regards to ‘what’ to eat.


If you have any questions, then please feel free to let me know at will@willdavistraining.com and if you want access to Project Lean, then please click right HERE. 

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