If you look at the weight gain formula for hardgainers, you should have been able to calculate how much protein your body needs daily in order to build muscle mass.
If only it were just that simple huh? You see, there is a little bit more to packing on muscle than just calculating how much of what kinds of calories you need daily.
According to this formula I have put together, if you are a hardgainer and weigh 155 pounds then you should be consuming about 3720 calories a day. Out of those calories, 30 percent of them should be protein. This means that 1116 calories a day should come from protein. Now, that breaks down to about 279 grams of protein in a day. Does that seem simple enough? Well, if only it was just that simple.
Here is where more people make their mistake. They just consume food throughout the day without breaking it down into time frames; instead they just count the calories and make sure they are taking in the correct amounts of each type of calorie. What they fail to look at is how much protein their body can actually use. So, how much grams of protein can your body actually use? The answer to that is 50 grams per every 3 hours.
So, our body can only use about 50 grams of protein per every three hours and most people are only awake for about 16 hours per day….so 279 grams of protein is impossible to consume, right? Not exactly, remember as a hardgainer you should not only be working out with big compound exercises that will use up a lot of the calories you consume throughout the day but your metabolism also naturally will burn through these calories at a fast rate. With that being said, just because your body can only use 50 grams of protein per every three hours doesn’t mean that you shouldn’t consume a little more then that. Remember, you have to make up for the calories from proteins that are being used as energy at the gym, with basic daily activities, and having fast metabolism.
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