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1. Are you having problems gaining the serious muscle you
want to? Are you working out a lot with little changes to
your body? Want to get that ripped look men and women
will envy and desire? This article will reveal 9 ways to
consume and process enough protein to achieve your
ultimate physique.

2. Here's how to get the power from your protein and add
pounds of muscle.

3. 1. Let's say you weigh 200 pounds and are currently eating
the recommended baseline of one gram per pound of
bodyweight for a total of 200 grams(g) a day. In order for
the protein to stimulate a significant anabolic response,
you probably need to increase your consumption by 50-
60g a day. Don't worry about dropping carbohydrates
(carbs) or fat intake to compensate for the small number
of added calories.

4. OK, 350g of protein a day sounds like a lot and it is! It's not
that difficult to get, though, thanks to the availability of
protein powder drinks. You don't need or want to jump to
that level right off the bat. Begin slowly.

5. 2. Make a 24-30 ounce protein drink; begin sipping it
shortly before a workout, then continue drinking it during
and after your training session. This can deliver as much as
80-100 g of protein and a similar amount of carbs. Add
other ingredients to the shake, including glutamine and
creatine.

6. 3. Have a 20-30g drink with each solid food meal or
between meals. Remember that you need a surplus of
calories - especially low-glycemic carbs (i.e., bulky "wet"
carbs derived from fruits and veggies) - to keep as much
protein as possible being deposited in muscle.

7. 4. Drink different types of protein at specific times. Ingest
whey protein after training and with meals, and to use
casein-based powders before bed, before training and
between meals.

8. 5. Don't obsess over the types of protein you use. The
amount is more important than the type, especially in the
context of a diet based on the recommendations in this
article. Try different products and additives to find out
which you like best and which you'll readily consume.

9. That said; keep in mind that whey and casein can deliver
special properties and benefits in terms of solubility and
speed of digestion, as well as immune, gastrointestinal
and muscle-building effects.

10. 6. Try this plan for two weeks. You should see and feel an
effect by then. Depending on your goals and the demands
of your lifestyle, you could stay at that protein level for up
to three weeks. If the results are good, bump up the
protein another 50-60g a day and ride that out for another
two to four weeks.

11. 7. Depending on your results, you can add another cycle of
a 50-60g bump in protein daily. This third cycle would take
your consumption to 350-380g a day (again, assuming that
you began at a weight of 200 pounds). Hang in there for
two to four weeks and you won't believe your gains.

12. 8. When you complete the cycle(s), reduce your protein
intake by about 30g a day until you're back to the baseline
of one gram per pound. At that point, you should weigh
205-208 pounds - and the gains will have been virtually all
muscle.

13. 9. Back off the volume and intensity of your training as
you "cycle down," but keep water and glutamine intake
up.

14. Your ultimate body is within reach, providing you follow
the proven principles in this article. Muscle building is not
a pipe dream or only for those with the perfect genetic
makeup. Use these strategies and very soon you will see a
new you staring back at you in the mirror.

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