How to keep your muscles bulging even after the workout

By: Amanda Cubello

Striving to look like The Rock but getting Bieber results? Take notes. It could be because you're making the wrong choices when it comes to protein. Protein is an important building block of muscle growth, whether it's in the form of a powder or food, it is crucial in not only repairing muscles but strengthening them, ultimately resulting in getting those gains.

Basically, no matter how many weights you lift, your diet is the main deciding factor in the results you see.

Think 80 percent diet, 20 percent exercise.

A protein-packed diet repairs cells, forms strong bones, and creates that healthy-skin-glow only Instagram filters allow you to achieve, all while giving you the V-shape figure women’s panties soak for. Literally, there’s a pool of lust waiting down there for hardened abs, broad backs and quads that seem to always to be flexing. The only form of lube you’ll need is yourself.  

You’ll be healthy and sexy AF. Who knew hummus and tuna could do so much?

 For all you fitness newcomers, athletic trainers, or those of you currently hitting the dreadful fitness wall or plateau, (basically the fitness world's version of a bitch-slap) that can't seem to understand why your biceps haven't bulged out of your V-neck tee yet, here's how much protein you should be fitting into your diet, daily:

·      Recreational athletes need 0.5-0.75 grams of protein daily for every per pound of body weight

·      Competitive athletes need 0.6-0.9 grams per pound

·      Teenage athletes need 0.8-0.9 grams per pound

·      Athletes building muscle mass need 0.7-0.9 grams per pound

 I know what you're thinking: How am I suppose to eat that much? Does she really expect me to pay attention to everything I eat? Does a Five Guys burger count if I skip the mayo? (The answer is always yes).

Don't freak out just yet, or grab the bag of Doritos out of pure laziness…I see you. Achieving these quotas is easier than you might think. Below is a list of protein-enriched foods that will keep you energized and full, without making you feel like a complete dumbass in front of the GNC guy.

•    6 oz. tuna fish - 40 grams of protein

•    3.5 oz. chicken breast - 30 grams

•    6 oz. steak - 42 grams

•    3 oz. pork chop - 22 grams 


Non-meat eaters, I got you covered

•    Milk, 1 cup - 8 grams

•    Cottage cheese, ½ cup - 15 grams

•    Yogurt, 1 cup – usually 8-12 grams

•     Egg, large - Six grams

•    Peanut butter, 2 Tablespoons - 8 grams 

•    Tofu, ½ cup 20 grams 

•    Soy Milk - 8 grams


On average, if math isn't your forte (counting the seconds in between reps doesn’t count), men need at least 56 grams of protein a day, while all my ladies should be aiming to consume 46 grams.

If you're the trying to be next Dana Bailey or Dwayne Johnson, you'll have to consume 188 to 225 grams of protein per day based on a 3000-calorie diet. You might as well keep some turkey burgers in your pocket at all times.


Better yet, bring your post-gym meal to the bedroom. Nipple side-up may be your new favorite way to enjoy some eggs. 


By: Amanda Cubello | @amanda_cubello



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