The next thing we're going to be talking about is your daily protein intake.

I talked about this a little bit in the previous lessons, but now we're going to be breaking it down into a bit more depth so that we can really zone in on how important protein really is.

This is probably something you've seen within the fitness industry over and over...and over again.

PROTEIN!!!

Well, it is extremely important, but there are some myths and fads that we're going to be able to bypass with our 80/20 Method for The SHJ Nutrition System.

Protein will help us with satiation and it will also be the biggest factor in supporting our muscle retention and gain.

But, let's break that down in more simple terms.

The reason we are focusing in on our daily protein intake is specifically to control whether we're:

Prioritizing muscle gain [instead of fat AND muscle] during a bulk.
Prioritizing muscle retention and fat loss [instead of losing fat AND muscle] during a cut.

The difference is we won't specifically be adhering to the fitness industry's "normal" protein ranges which can actually see some crazy numbers.

The "normal" range, or one that you are likely to see most often is:

1g of protein per pound of bodyweight.

So, that would mean at 180 lbs. you're required to eat 180g of protein per day.

For a lot of people that's nearly impossible to be sustainable.

The SHJ Nutrition System, at it's core, is built to help you achieve The Superhero Physique, BUT to do so in the most efficient, effective and SUSTAINABLE fashion.

That's why we went and tested things like different protein ranges, and why we also FORCE YOU to use your free calories the way YOU WANT to use them.

We'll learn more about that two lessons from now, but for now we'll stick to protein intake.

The Three Ranges of Our Protein Intake

LEVEL ONE: THE MINIMUM

Level One is the minimum amount of protein that we have found to be successful while following any form of programming. This is generally under the scientific and “bodybuilding” approach by quite a bit, but with our specific goals in mind, if you are unable to reach The Sweet Spot, or if it’s extremely easier for you to sustain this approach, this number is still doable.

LEVEL TWO: THE SWEET SPOT

Level Two is the sweet spot because while this is under the generic “One gram per pound of bodyweight”, BUT, has proven to be as effective (if not more) than that typical range when it comes to obtaining The Superhero Physique.

This has to do with a number of different reasons, the first of which is because it makes it more sustainable, and the second is because we’ve found that we are able to maintain and gain just as much mass when combined with our goals and programming.

LEVEL THREE: THE SUPER SAIYAN

Level Three, which we refer to as The Super Saiyan, is right around that 1g of protein per pound of bodyweight. We find it to be fairly high, BUT, if your goal is leaning way more towards the safe side of maintaining and potentially gaining muscle mass, this is the highest tier of obtaining that.

Beware, though, it does not make it the most effective because it generally is not as sustainable as our sweet spot, Level Two.

You'll immediately notice these three ranges when you go to utilize our nutrition calculators so it's important to be aware of what you can sustain.

You do not have to push into Super Saiyan if you cannot sustain it.

If you feel comfortable hitting that range on a daily basis then that's amazing, but otherwise it's okay to test different ranges and find what's right for you.

We'll discuss HOW you can hit these ranges and utilize The Recipe Database, My Go-To Meals (and how to find your own), and The Core Meal Prep Recipes to your advantage.

But, let's talk about your other macronutrients, and also how this leads us to your indulgences and cheat meals utilizing "free calories".

What About The Two Other Macronutrients?

Our three macronutrients are proteins, carbohydrates and fats.

Each breakdown to be:

Proteins = 4 calories per 1g of proteins
Carbs = 4 calories per 1g of carbohydrates
Fat = 9 calories per 1g of fats

I’m only telling you how many overall calories to you need to stay over or under, and how much protein you need to eat daily because that’s all that matters when it comes to obtaining The Superhero Physique.

Allowing our fats and carbs to “fall in place” by eating whatever it is YOU personally like to eat with your “leftover” or “free” calories, makes this diet the most sustainable, effective and efficient path.

If you want to eat fruits, vegetables and healthy options that hit all your micronutrients and aim for health as a goal as well; then you can absolutely do that. If you want to eat donuts, pizza, and cookies with your “free” calories, that’s also a choice you’re free to make.

Either way, if you are staying on track with the rest of this plan (diet and training), you WILL unlock The Superhero Physique.

The choice is YOURS.

A LESSON ON PROTEIN