81
90
100
50
60
70
80
90
100
110
55
66
77
88
99
110
120
60
72
84
96
108
120
130
65
78
91
104
117
130
140
70
84
98
112
126
140
150
75
90
105
120
135
150
160
80
96
112
128
144
160
170
85
102
119
136
153
170
180
90
108
126
144
162
180
190
95
114
133
152
171
190
200
100
120
140
160
180
200
210
105
126
147
168
189
210
220
110
132
154
176
198
220
230
115
138
161
184
207
230
240
120
144
168
192
216
240
Examples If your LBW is 90 and you have determined that you have a need factor of .9, you need to consume around 80 grams of protein a day. If your LBW is 240 and your NF is .5, you need to get 120 grams of protein a day.
Method four: Since this approach requires that you experiment to find what works and what doesn’t, you must be in tune with your body as to how it feels before, during and after your training sessions. It’s helpful to maintain a log to note other data, such as how you feel the day following a hard workout, or whether you lost, maintained, or gained energy, strength, and endurance. Your log should include the amount of protein you consume daily and how you felt upon making changes, say when you added 20 grams or eliminated 20 grams.
Note As you experiment carefully as to the best dosage for your body relative to the demands on it, it’s important to keep in mind that all four of these methods are only close estimations of your daily protein needs. Also, the benefits of using a log are not restricted to Method Four. Many fighters find it helpful to keep records of their intake so that they have a visual record to help them compare how they feel before, during and after training.
