How am I suppose to get from 200 ibs to 220 ibs I eat a lot and exercise intensively, but nothing seems to be happening. My gym trainer thinks that my protein intake is too small for my muscle ambition maybe he is right. So how can I increase my protein intake is there some calculation about this?
If you want that time you spent in a gym became noticeable, you should increase your protein intake up to 2g x body weight. Your trainer was absolutely right. If you want to be 220 ibs you should be eating approximately 450g of protein a day. Your total protein intake for a day should be half in food and half in shakes. 450g of protein a day. Your total protein intake for a day should be half in food and half in shakes. You know that shakes are very important for gaining muscles.