“Protein Guilt” – When You Wish The Meal Had More Protein.

February 23, 2009

I used to be obsessed with protein. It was to the point where I would be bummed out when a meal didn’t have some form of meat or dairy.

I remember going to a friend’s house and his wife made a delicious pasta dish, but it didn’t contain any beef or chicken. Sad to say, I felt guilty that the meal didn’t seem to have the typical 30 grams of protein that I felt was a requirement back in those days.

I didn’t enjoy the meal as well as I should, which looking back was extremely stupid of me. This post is going to clear up a few common protein misconceptions.

How much protein

[Pasta, which is typically considered a “carb dish” also has protein. It is a high quality protein source just like an egg or chicken breast. Obviously it has less protein per gram than a chicken or egg, but it is a source of protein nonetheless.]I Used to Obsess Over Getting Enough “Protein Foods”

I use to structure almost every meal around some type of protein food. It would typically be chicken + a type of vegetable + rice. Other times it would be fish and red potatoes, or an omlette with a bit of cheese and vegetables.

Whenever I wound up eating a meal that didn’t contain a “protein food”, I would feel like the meal was a waste or just empty calories that I didn’t need.

Many Foods Contain Protein Besides “Protein Foods”

A cup of cooked broccoli plus a cup of brown rice adds a total of about 10 grams of protein to a meal. Many starchy carbs (breads, rice, and pastas) and fibrous carb foods (leafy green vegetables) add a significant amount of protein to your diet…and eating a meal consisting of veggies along with a starchy carb isn’t a waste.

The main thing would be to make sure that you keep the total daily calories in check.

Complete Proteins -vs- Incomplete Proteins

A complete protein is a protein source that contains all of the essential amino acids. All animal proteins are a “complete protein” as are dairy and eggs.

Incomplete proteins are also known as vegetable proteins. They include grains, legumes, nuts, seeds, and other vegetables. Your body does need a complete protein to survive, but you can make a protein complete by combining two or more incomplete proteins.

A Variety of Foods Insure That You Are Getting Complete Proteins

By combining beans and nuts you are getting a complete source of protein…same thing when you combine corn and rice.

Here is an interesting fact – you don’t even have to consume these two foods in the same meal to get the essential amino acids.

You don’t necessarily even have to have these two incomplete proteins in the same day. You actually have a 2 day window. Practically speaking, just eat a variety of healthy whole foods to insure a steady supply of protein. No need to ever experience “Protein Guilt” when a meal appears to be low in protein.

So How Much Protein Do You Need Per Day?

This leads me to the question I get asked a ton “how much protein do you need each day”? Well the quick answer is probably less than you think. Brad Pilon, author of Eat Stop Eat, is launching a book on protein that I believe will shake up the industry called “How Much Protein”.

Brad is the guy I look up to for nutrition advice. He used to Head the R&D department for a major supplement company, conducted many of the studies, created the formulations, etc. This guy knows how the body absorbs and utilizes nutrients.

Bottom line…when Brad Pilon talks nutrition, I listen!

So I Have Begged Brad to Do Something Special For You Guys

Brad has a great promo going, he has a special package deal on his book Eat Stop Eat. If you order his “Deluxe Package” you will get Eat Stop Eat and How Much Protein at a big $23 savings.

I thought this was an amazing deal, but I wanted to do something extra for the loyal readers of this site: I have talked Brad into letting you guys download the first chapter of How Much Protein for free. Here is his message…

[It is really cool of Brad to give us this exclusive sample…he has never done this with any of his other courses, so this is a big deal. Some HUGE paradigm shifts will happen as a result of this book! I’m betting the supplement based fitness mags don’t want you to know this info.]

protein leaked chapter
Note: Order —-> The Deluxe Package to take advantage of this limited $23 in savings. Together, these books will basically teach you how to eat to get as lean as you desire without losing any muscle mass.

Eat Stop Eat is the eating plan I follow to stay lean year round (I can’t really call it a diet…it is a flexible eating strategy that works extremely well). Once you are done with “How Much Protein?” you will be shocked at how misinformed most people are on the subject.

The good thing is that you will be one of the few people “ahead of the curve”. This info will be mainstream in a few years…it typically takes that long for the masses to catch up.

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 49 comments… read them below or add one }

Adam Steer - Better Is Better February 23, 2009 at 8:23 am

Brad is one smart dude! Every time I’ve talked to him over the past year he’s had his nose in some scientific study or another (either that or his been in the gym…). I know the research that has gone into the new ebook has been exhaustive. I’ve read it and can tell you it’s every bit as enlightening as Eat Stop Eat…


Jeremiah Bell (Digital Trainer) February 23, 2009 at 8:29 am

Great post Rusty, I really enjoyed the Brad’s sample chapter.

I completely understand your protein guilt. I am used to eating with many Italians and have practically lived off pasta for a long time. Now, I really don’t have that guilt. I just enjoy some great homemade pasta.

I wrote a post a month or two ago critiquing a few of our fellow fitness bloggers about their protein per day recommendation. If you want to see what they recommend, you can check it out here: http://www.digitaltrainer.ca/blog/…day-right/



Andreas February 23, 2009 at 9:34 am

Rusty, can’t watch the video. It says: “This is a private video. If you have been sent this video, please make sure you accept the sender’s friend request.”

ankur February 23, 2009 at 10:11 am

hi rusty
you are doing a good work, im 5’6 and 46kg actually in april 2007 i was 48 kg then i went to gym & trained hard for muscle gain after 8 months i was 55kg but a lot of fat actually i also wanted to be huge but in april 2008 coz of my ingrown toenail i left gym
then i watched fight clud & i was highly impressed by brad pitt’s physique i used to think it’s is impssible to get ripped abs like brad pitt then i searched about brad pitt’s physqiue & i came to your site information was awesome & i decided to lose tht fat & i left gym coz of my ingrowm toenail & cut my calories to abt 1000 after 4 months in oct2008 i was 46 frm 55kg i cud bench 48kg with 4-5 reps in april2008 but today in jan2009 i can only lift 30kg where my strength gone it means i lost some muscle in this weight losing process can u tell me how much muscle i lost & now i just started gym again im very confused coz now i wanna build muscle with the help of strength training but as long as i know strength training means we can lift only 1-6 reps to failure if we can do 6-12 then it’s medium weight & if we can do more then 15 reps then it’s light .my problem is that in your, A Sensible Way to Build Muscle Mass you described a mass routine but you told to use the 80% weight what we used 1st for 5 reps but now 80% of that means we cud actually do more than 10 reps its not heavy now its mediun so im confused what should i do? right now my bmi is 16.8 & i wanna gain about 11 kg how much time it will take for gainin this weight what routine should i use

workout 1

chest ,triceps ,shoulder
back ,biceps

workout 2
or chest ,back
shoulder ,triceps ,biceps

rite now i m doin workout 2 ,i only do 1 exercise for chest ,thts inclined bench press 5 sets of 5 reps ,u told do untill u cnt do more sets wth gud form i wanna know if i cn do only 5 sets thn its total no 25 reps for chest is it enough for inducing muscle growth,?

i want muscle with hard look not like soft muscle
& how many days should i train in a week you told some guys workout 1 and others workout 2 so i m confused which is better?

another thin i wanna say tht only after 6 workouts of 5*5 of chinups i can see clearly pelvic muscle ya tht v muscle it works on pelvic muscle also u jst had to bend ur back & crossed legs backward..is it right i wanna know coz u nevr told abt it
well hope u will help me & show me the rite way
keep up ur gud & inpirational work
take care

Helder February 23, 2009 at 10:41 am

Top post this one Rusty, once again you’re gone get a lot of people furious, but that’s what the truth does to a lot of people, it gets them mad lol

We don’t need that much protein as the typical BB mags tells us, and it’s not because too much protein can hurt your body in anyway, it’s just because it isn’t necessary, all you get in excess will be thrown off your body, we can only absorb a small amount, so the rest is waste.

Even for the ones who want to get big, you don’t need all that protein to grow bigger muscles, it’s all a big lie from supplements industry to get your money.

One of your posts worth reading again Rusty is the one about fruit, how one could live only eating fruit, and how we can get everything we need just from fruit, including protein, and fruit never has more than 5% of protein.

Once and for all, we need to start living in a healthy way, and by healthy i also mean mentally health without obssession about calories and amounts of nutrients, and the number of meals a day, the food and fitness industry has stuffed us with all that, and it’s not making people healthier, but it’s making them obssessed and getting people’s wallet empty

The story of us needing at least 2 gr of protein for body pound is just in the same line of the 6/7 meals a day, i know this sounds conspiracy, but until a few years back, people would naturally eat 3/4 meals a day top, when the food industry started to grow, they needed to get people eating, or they wouldn’t profit, so everyday we have nutritionists telling us to eat every 2/3 hours, telling us to eat a very wide range of foods, telling us we need high quantities of this, and high quantities of that, and then food industry gets together with fitness industry and besides the high amounts of food we need to go to the gym everyday, practice a few different sports to cover all, and we still have to buy a lot of supplements that are all the next big wonder

I’m glad there are people like you, telling the truth, getting people to live healthy, to enjoy Life, living in a balanced way, this blog goes way beyond just fitness or nutrition, it’s about Life, living in a balanced way, having a real healthy Lifestyle, keep it up Rusty

AJ February 23, 2009 at 10:45 am

I have followed the Eat stop Eat-lifestyle since september 2008, and I’ve seen great results…. I just finished reading Brad’s new book, and it is awesome! Major “paradigm shifts” – as Rusty puts it- are in front of everybody in the “fitness world!

ESE is very easy, and Brad clears up the protein-consumption in his new book; it makes ESE easier as a lifestyle!

I highly recommend both books. Adopt the ESE-lifestyle along with the guidelines in “How Much Protein” and use the fitness plans and advice you find on this site, and you’re good to go! Everyone doing this have the tools to healthy and lean body+mind, without being on a strict diet and spending hours upon hours in the gym.

David at Animal-Kingdom-Workouts February 23, 2009 at 11:12 am

I’ve been off the protein bandwagon myself for awhile now. The fact of the matter is that the human body is very good at recycling the protein it already has. The book looks interesting. However, I clicked on the video, and I couldn’t watch it. It’s currently set up as a private video?

– Dave

Fitness-siren February 23, 2009 at 11:14 am

Hi Rusty, I wanted to let you know that the video is not playing – FYI. I have heard about Brad’s new e-book and I can’t wait to read this first chapter. He always has some interesting stuff to say.


ally February 23, 2009 at 11:16 am

Excellent. Going to read this chapter right now. Thanks.

Fitness-siren February 23, 2009 at 11:18 am

Sorry for the double comment but I just checked my e-mail and Bran actually sent me a copy of this book for free since I purchased Eat Stop Eat. Sweet!

admin February 23, 2009 at 11:23 am

Hey Guys,

I fixed the video. I didn’t realize I had it set to private. Oops!


Caleb - Double Your Gains February 23, 2009 at 11:41 am

Awesome post Rusty! 🙂

MrBunny February 23, 2009 at 11:49 am

Great post Rusty and certainly something that opened my eyes i mean of course pasta has protein in it when it is made with egg and milk and yet until this article i never realised that…i always find your articles so enlightening.

Brad can thank you for another sale as because of this article and that sample chapter i just bought his Eat Stop Eat book and got the free Protein book too. However, i cannot view the online youtube video as it says it is private.

Winter is finally over here in London so my days of three times a week of cardio on the exercise bike in the garage is over. I now do the exercise bike just for one day and jump rope and boxing the other days in my garden. I love exercising out doors in the fresh air one of the reasons i cannot stand the gym.

I went 20 minutes on a punching back yesterday and needless to say that i am quite sore today my back, shoulders, arms (especially the forearms), hips are very sore. One thing that is strange is that my butt is even sore, which is a bit strange as i can assure you that i was punching with my fists and not my butt…go figure.

I was wondering what your take is on hanging leg raises using a pull-up bar?

Here is a link to my flickr page as i do photography as a hobby which is something i enjoy.


Paul February 23, 2009 at 12:27 pm

Very interesting and I can’t wait to read this info. I know you respect Lyle McDonald (I think he is the man when it comes to nutrition info) and he recommend a lot more protein than this. I have had great result with a lot of protein; especially during a “cutting” phase. Rusty, I know you’ve read the RFLH by Lyle and he recommends 2 grams per lean BW pound, backed by a ton of research. Very interesting. What is your opinion on how much protein we need?

Kane February 23, 2009 at 12:48 pm

Dear Rusty (Or any other of your knowledgable readers).

Just a couple of quick questions…

In just under a month I have dropped from 10% BF to 7%, I have noticed some changes, but im assuming i have to maintain this for a few months to see the full effects?

Also, at 5″8 and only 130 pounds I would quite like to put on about another 5 – 10 lbs of muscle on my upper body (chest, shoulders, bi’s and tri’s). Dont worry, I hate over the top muscles too, but while i have pretty defined muscles there not big at all!

I do not go to a gym, but i do have dumbells and my own body weight to use. I was wondering if you could sugggest a few muscle building excersises and tips for buliding muscles in the areas i said.

I also follow eat, stop, eat… Its amazing!

Thanks so much for all your help over the past month, youve been great!


ahm February 23, 2009 at 12:58 pm

execllent article rusty
i must admit to feeling the “protein guilt” on many occasions (especially while eating with my vegeterian girlfriend) but i will no doubt remember this article before i chug a few eggs after a date (eww just kidding about the eggs)

Helder February 23, 2009 at 1:45 pm

Hi Kane

Most of the year i train outside the gym, my preference. For legs i believe there’s nothing better that sprints and uphill sprints, if you have a park with grass near you, use it, twice a week 10×25 metters, keep adding 5 metters every week until you reach 10×50 metters, then move to uphill sprints from 10×25.

For upper body, in the park where i go i have acess to chin up bars, if you can acess chin up bars you have an huge arsenal of exercises from chin ups with palms facing each other, chin ups, pull ups, with different grips and tempos, just keep adding more dificulty to the exercises, later on you can buy a backpack and put some weights on to add more resistance.

That was for back, biceps and rear delts

For chest, front delts and triceps, you have a lot of push ups and if possible dips, do slower tempos to make it harder, put your feet each time higher to make the push up harder, until you’re able to do handstand pushes. You can also do bench dips for your triceps, and in all these exercises you can add weight in a backpack to get things harder over time.

For your abs planks and vacuum stomach will do

JD February 23, 2009 at 3:29 pm

The supplement industry is geared to scare us into filling our bodies with “valauble nutrients that you can’t get from an ordinary diet”.

And while there is some truth to that for certain substances as we get older (CoQ10, omega acids, etc), the vast majority of the stuff on the shelves of your local GNC is completely unnecessary if you eat a reasonable diet of fruits, vegetables, and lean protein.

And don’t even get me started on the body’s inability to even use the substances in those supplements. Most are destroyed by stomach acid before they can ever get absorbed into the blood stream.

Kane February 23, 2009 at 3:48 pm


Thank you very much for the speedy response, I dont where you are, but I’m in England and its evening time, so people dont really do anything around this time!

I forgot to mention that i do cardio 5 times a week, monday to friday alternating sprinting with a jump rope (all HIIT follwed by 20 mins steady jogging). Im okay on that aspect, and am showing pretty good ab defininition, its just the upper half of my body i want to improve.

You know I do have a park where I am, and it didnt even occur to me to go and use it for chin ups! Only yesterday i was complaining to my housemate that i dont have a chin-up bar and our door frames arent big enough to so them on that (University Halls.. wont let us drill holes in the walls for this obviousley.) So thankyou for reminding me!

I will do all of these upper body exercices and split them into two days. With regards to reps and sets, i dont want to go massive, so how about 10 reps per excercise for 5 sets?

Thankyou once again! I love this site!


OZ February 23, 2009 at 3:59 pm

Hi Rusty,

Long time reader first time poster.

I have read Brad’s books Eat Stop Eat and How Much Protein. They are worth every penny. They have TOTALLY changed how I think about food. So many popular diet “facts” have been exposed in Brad’s books as “facts” that came from food/supplement company funded research to promote food/supplement sales.

I wholeheartedly recommend both books.

Yavor February 23, 2009 at 4:22 pm

Sweet, downloading the ‘bootleg’ now lol


Dan February 23, 2009 at 5:22 pm


I have 10 pounds or so of body fat I’m looking to lose.

Do I go with “Warp Speed Fat Loss” or “Eat Stop Eat?”

I read “Warp Speed Fat Loss” and loved how every single meal for the month is listed for you. All you have to do is find your weight and follow the meals.

Keep up the good work on this site.

Tom Parker - Free Fitness Tips February 23, 2009 at 5:59 pm

Fantastic post Rusty. I often forget that foods other than meat contain protein but as you rightly say a lot of carbohydrate sources are quite rich in it too. Thanks for the timely reminder.

Patrick Cox February 23, 2009 at 7:02 pm

Hey Rusty,
Looking forward to reading the new ESE book on protein, It’s such a relief to know I don’t have to spend the rest of my life consumed with numerous grams of protein on a daily basis, I see so many people at the gym who believe the fitness magazines, they are so convinced that they need so much protein, that they tune themselves out if you tell them it’s not necessary. It’s really a great feeling to know that you are a step ahead of the game.
Thanks for the terrific post, as always, and look forward to the next one.

Cindy February 23, 2009 at 8:20 pm

I’ve been trying to do the whole eating more meals throughout the day, and find that it is too difficult and you end up eating more. I’m going to try the “Warrior diet” with some HIIT and weights 2-3 times a week and hopefully see the results that are talked about in the articles. I’m 125 now but last summer I was pretty lean at 105 lbs. I feel that this diet will compliment my lifestyle and workout schedule. I LOVE THIS SITE PERIOD.

Anthony February 23, 2009 at 8:46 pm

great post rusty. i have many friends that are literally obsessed with protein when it comes to working out. they think everything revolves around protein. thanks to you and brad for this chapter!

admin February 23, 2009 at 11:55 pm


Brad is very smart, but also gives practical advice. He simplifies complicated subjects, which makes his courses really enjoyable.


I LOVE that post buddy. Here is my favorite part… [Then he asks us a question that has long been a running joke between Kip and I, “You are eating the standard 11 chicken breasts a day right?” Kip and I look and stare at each other blankly, and we breakdown and both start laughing.] I can’t believe he eats 11 chicken breasts per day.


I fixed the video. Thanks for pointing that out. When I put the video that Brad sent me onto Youtube, I checked private video…not realizing that you guys wouldn’t be able to view it.


If you want to gain muscle, without the pumped look. I recommend 4-5 sets of 5 reps per exercise and 2-3 exercises per body part. Here are my tips as far a weight goes.
1) Pick a weight that you know you could do 7-8 reps with and use that same weight for 5 reps for all 5 sets.
2) If you can do 5 reps on that last set, then increase that weight a little the next workout.
3) The next workout you may only get 3-4 reps on that final set, so stick with that weight the next workout.
4) Whenever you can get 5 reps on that final set, feel free to increase the weight for the next workout

Note: Never do forced reps. You will continue to gain strength for a long time to come if you hold back a little. Forced reps cause burnout and sticking points. When in doubt, stick with the same weight for a few workouts until you “own that weight” (when 5 sets of 5 seems like a piece of cake).


I do have a knack for making a lot of people angry. The only thing that sucks about telling the truth is that I can’t make money by pushing a bunch of supplements on my site (kidding). Some people hate change, but I want to do my best to stay “well ahead of the curve”. The main thing is seeking out new studies and questioning what everyone assumes is the truth. Thanks for pointing out that the blog goes beyond fitness…I love talking about life and how to make the most of it. We have only one shot to live a great life. My hope is that people make the most of it!


The biggest thing Brad did with ESE was find a way for people to stay lean and healthy without being obsessed. The strong scientific research backs this way of eating, and his flexible outline makes it super easy to follow. I hate calling it a diet book, but I guess that is the closest category to what this is. The protein book analyzes protein study after protein study over the years and comes to a surprising conclusion. I feel like my understanding of protein has drastically improved after reading this book…it also frees me up from any type of “protein guilt”.


Thanks for the heads up about the video. I hate it when I mess up the technical stuff. We are all good now. I actually have proof that Brad is allowing me to leak this chapter to you guys!


You should do a post on your blog about Brad’s new book. Your readers will appreciate the “heads up” about this great deal. Everyone who purchased Eat Stop Eat in the past is also getting this book for free. It shows that Brad takes care of his customers, because he could have made tens of thousands of dollars promoting this book to his Eat Stop Eat customer base.


I told you this before, but you have one of the cleanest blogs on the Internet. I love easy to navigate blogs with good content…you are one of the few that “get it”. I just like to read great content when I’m on a site without having tough navigation.


It sounds like you have similar weather to my area of the world. We have more rain and I bet you have more fog (at least that is what the stereo-type for our cities…Seattle and London). I love those water shots you have on flickr. I am not a natural when it comes to photography, but I certainly love looking at it. I choose the photos carefully when writing a post, to try to inspire people. Many of them have nothing to do with the post, but are just visually appealing. Hanging leg raises work really well for ab definition, but can still irritate and weaken the spine a bit. If you don’t have pre-existing back problems then they definitely work well.


I do admire Lyle McDonald, but after reading Brad’s book…I tend to lean towards his advice. He just goes through so many studies and explanations that by the end it makes such great sense to me. Also…my experience shows me that you really don’t need very much protein or calories for that matter, if you are performing resistance training 3-4 times per week…you will maintain muscle on much less protein than is generally recommended by the masses of fitness enthusiasts.


Helder gave great advice…He is in extraordinary shape and knows his stuff. Follow his advice and you will hit your goals. [Thanks Helder!]


I hate it that Stallone chugged eggs in Rocky. Makes me come close to vomitting just thinking about it!


It is funny how we are coming “full-circle” with nutrition. Away from supplements and back to whole foods.


Yeah…the whole approach fits in well with the idea of living life and enjoying good food and good company, while staying fit.


I love the idea that this is a “bootleg”…very funny. Before their were computers I would have had to fly to Toronto (think that is where he lives) and break into his office and photocopy the document.


Warp Speed Fat Loss is my recommended program for people who want to drop large amounts of weight in a short period of time…the people who waited to long to get in shape for summer or an event. It is extremely detailed and is a great book. Eat Stop Eat is more of a lifestyle, so it adresses a different topic altogether. Both are great so it depends upon your circumstances.


I often forget these other foods have protein as well.


I used to be one of those obsessed people. It was lame! I look and feel better now and have a much more enjoyable life now that I “get it”. Getting in shape and being healthy can be simple, which leaves you a lot more time and energy to live an exciting life and pursue hobbies, etc. Thanks for the compliment, by the way!


The only way eating 6 meals per day works is if you are very strict. As a woman you have to eat like a rabbit for this to work…plus your day is structured around eating…one meal after the next all day long.


Brad was nice to give this first chapter to us. The intro alone will make you question a lot of “universal truths”.

Wow…this post is getting some good action!


CaRtz February 24, 2009 at 12:45 am

Hey Rusty,

I’m actually about to start including high protein drinks in my diet and this post was just in time! I hope I won’t make the mistakes other people did in the past.


Bill February 24, 2009 at 1:55 am

Looks like it will be a great book,i myself weigh 310lbs with high bloodpressure and cholesterol and sleep apnea.I am 41 years old and can not figure out how to lose this weight,lowcarb,just count calories,eat one big meal a day like the warrior diet, i need to get this fat off as fast as possible for my health.Can you steer me in the right direction Rusty?

thanks Bill

Jasmeet Dhiman February 24, 2009 at 5:54 am

Hi Rusty,
This is a great post. I keep reading fitness related material all over the net. I am sure Brad has done a great job in his new book. Going through his blog and videos on youtube you come to know that he likes to quantify the results. He also explains the parameters in the research. It makes more sense to know on what kind of people the tests were run. Its like mathematically proving the results. I want to point out to something which I have known for long and contradicts with the fact that we need so much protein to build muscle.
The case in point is wrestlers(the one who maintain the traditional training principles ) in India mostly eat only vegetarian diets. Before their guru’s take them up they have to swear allegiance to Hindu god Hanuman(god of power and strength) who was a strict vegetarian yet they develop muscles over period of time through exercise and practice. This is a perfect example that we dont need copious amounts of protein in our diet.
Check this video out on you tube to see for yourself



Helder February 24, 2009 at 7:59 am

Hi again Kane

I live in Portugal, so we’re not too faraway, now spring is coming and days are getting bigger, so if you only have time to train in the evening that problem is about to go away 🙂

About your question, yes somewhere around 5×5 to 5×10 it will be good, that if you only train each body part once a week, if you want to train your upper body 2/3 times a week then cut on the volume and stick to 5×5 and other rep ranges that are close to that

When i’ve mentioned the 10×25 it was only for sprints 10 times 25 metters

I like your choice of exercises for cardio (HIIT) rope jumping is also one of my favorite exercises, keep doing them.

Good luck to reach your goals

James February 24, 2009 at 8:43 am


I’m with Rusty on this one. I’ve read practically all of both Lyle’s and Brad’s books (along with tons of other authors) and I consider them to be the most reputable writers with the highest quality material.

But when it comes to real-life application, Brad’s concepts just work better, assuming you’re not competing in a BB contest (and it would probably still work well then too). The flexibility of Brad’s ESE approach coupled with excellent real-world results allows one to stick with the plan (ESE) and stay lean (under 8%) for the long-term. Fasting also has great health benefits.

Lyle’s protocols like UD2.0 and the Rapid Fat Loss Handbook are top-notch fixes that have rigid guidelines. Perfect for short-term changes, but difficult (and not pratical/possible) to implement over the long-term. Don’t get me wrong though, Lyle’s work is superior. His program’s just aren’t as sustainable (to stay real lean all the time) as Brad’s.

– J

Son of Grok February 24, 2009 at 11:18 am

My consumption priorities of the big 3 have switched from
1. protien
2. carbs
3. fats


1. fats
2. protien
3. carbs

By switching my focus, I find that I get all the protien I need without trying!

The SoG

Kane February 24, 2009 at 7:39 pm


Brilliant, thankyou so much again! Yeah the days getting longer will be good, I am at university during the day and would much rather work out in the evening than in the mornings.

I’ll post back in a couple of weeks and let you know how I’m going!

Take care of yourself!


Sarah W. February 24, 2009 at 9:09 pm

I used to be the SAME way about protein – but that was when I was working with a trainer who trained mostly fitness and body builder competitors and my mind was all sorts of screwed up and thought an apple was bad b/c it had caaaarbs. LOL.

Now I’ve done a complete 180 and am now vegan – NO animal products! I feel so MUCH better and the extra fiber in my diet helps me stay full and my stomach happier 🙂

Thanks for the tips!!! your blog rocks

Yash February 24, 2009 at 11:05 pm

I really liked Jeremiah’s post on his blog as well. [I read a lot of the blogs on here but rarely comment as often, sorry guys =/]

A lot of guys overload on the protein especially when trying to gain muscle, which I’m familiar with since that’s the phase i’m in now. I think a great thing to realize is that even when building muscle, obscene amounts of protein aren’t necessary because once you get to a certain point, you need calories more than protein, so that excess is just going to your caloric needs rather than protein needs. Also, since protein takes the most energy to digest and be used of the 3 macronutrients, it may actually be counterproductive to gaining muscle since some energy will be “wasted” in digesting the protein. [i say wasted because when trying to gain muscle, you want energy to synthesis] This is where fat comes in, since it’s the most efficient. My meals consist of a good protein source and some veggies, but even when i can’t get in some quality meat and need to substitute with a shake, I drench my veggies in olive oil. The meal feels light but I’m getting a pretty good caloric punch.

CaRtz February 25, 2009 at 1:12 pm

Hi guys,

Just wanted to share this site to everyone:


We don’t have burgers as huge and as full of cholesterol as that here in the Philippines. I can’t believe they have these in other countries.

I would love to try one of those at least once in my life! hahaha.

Manila, Philippines

admin February 27, 2009 at 10:33 pm


Yeah…save your money. The nice thing is that you will be able to lean out quicker without the added calories.


You simply need to eat quite a bit less calories than you are eating now. When you have a lot of weight to lose, this simple strategy works wonders. Once you get close to your target weight is when you need to consider some of the more advanced strategies. So…eat less calories in either 3 meals per day or 1-2 meals per day. I don’t recommend eating 6 times per day, but that does work for some people. The problem is that those 6 meals have to be tiny if you are eating a low amount of calories. I eat 3 times per day most of the week…and 1 time per day twice per week (I basically follow Eat Stop Eat approach). It is simple and works well. On some of the days I eat low carb and other days more carbs. The reason I stay lean is that my weekly calories are slightly lower than what I use. My advice is to buy Eat Stop Eat (at least go over to his site and listen to that free recording).


I love that video. Brad’s protein book is going to make some waves…his findings point out that we need WAY less protein than people have thought for the past few decades. Outstanding info!


One of the posts that the most blogs link to on my site is a post I did on eating fruit. Go to the search bar and type in “fruit” and you will see a vastly different point-of-view about fruit. I spent a bit of time on this post. Glad you don’t listen to the trainer telling you to avoid fruit!


Great point. Back in the 80’s and early 90’s those mega-calorie protein powders were popular (“Mega-Mass 2000” if I remember correctly). Anyway…the recommendation was to add 30 pounds of mass and then cut back in Spring right before summer time. I am sure you are familiar with this “bulking and cutting” approach. I did this for a few years. The sad thing was by the end of spring I would only have a net gain of 5-8 pounds of muscle. A total waste of money as well as an unheallthy approach. The thing that really sucked was that I only looked good 3-4 months out of the year…and I never got super cut until the end of summer, since the skin took a while to tighten around my abs.


You would be amazed at how big the portions are here in the US. It is part of the reason the obesity epidemic is so bad here in the states. When I know I am going out to dinner at a restaraunt with friends, I prepare by eating light the day before and fasting during the day before going out.

Good comments!


Manny February 28, 2009 at 2:45 pm

Hey Rusty!

Love your site! I have a few questions about my own workout plan. (I do my workouts first thing after I wake up in the morning around 7-8am) On MWF, I do 20 min of HIIT and then 20 min of steady state cardio, and then I lift using my push muscles. On T,Th,Sat, I do the Crazy 8 circuit and the rowing machine for 20 min, and then I lift using my pull group. Finally, I take Sunday off. First of all, what do you think of this workout. Also, after these morning workouts, I have been eating healthy and high protein breakfasts of around 700-900 calories (eggs whites, whole wheat toast, fruit, yogurt, turkey sausages). Later, my lunch and dinner each consist of around 500 each. Am I eating too many calories for breakfast, or am I okay? Thanks!

Take care,


ro March 4, 2009 at 12:06 am

is it ok to get the nutrition from protein shakes, or meal replacements?

Rod Newbound, RN March 7, 2009 at 1:04 pm

Nicely written Rusty. There are times when you need more protein than others, like if you have a wound or a fracture that needs to heal.

In long term care & rehab settings the standard of practice is to supplement with what is termed a “health shake”. However, the travesty is they are far from healthy – loaded with high fructose corn syrup and sugar. I suspect part of the problem is pure ignorance on the part of the nutritionists recommending them as well as the staff giving them, but when it comes to health care, ignorance is really no excuse. Especially when the facts about high fructose corn syrup and sugar are so well documented.

Joshua Meyer March 12, 2009 at 6:49 pm

Wow, I never knew that so many protein foods existed outside of the traditional fish beef, chicken turkey so on and so forth. This article is really going to help me personally not stress about not eating protein because now I know that certain foods do have grams that are out of the traditional assumptions. I plan on incorporating this information into my own site so I may share this with the world. I thought I knew it all about eating and I guess you learn something new each day.

Great post!

Warm regards,

Joshua Meyer

admin March 21, 2009 at 3:28 pm


There are so many approaches that work. You approach seems solid. If for some reason you plateau at a certain weight then maybe exclude the whole wheat toast in your breakfast meal. In fact, an omlette with veggies and maybe a piece of fruit would be a great thing to eat if you get stuck. Your workouts seems pretty aggressive, but you should experience outstanding results. In the short-term it will work wonders, but at some point you will probably want to add in another rest day or two each week.


There isn’t anything wrong with protein shakes or meal replacements. I used to drink a protein shake each day. These days I’m choosing to get my nutrients from whole foods, because it seems like the way we were suppose to eat. I still have a box of Myoplex handy when I’m in a pinch and love the strawberry flavor when mixed with ice and water in a blender.


That is a good point about the body needing more protein when it is healing itself. Makes great sense.


I’m finishing up an interview with two scientists who worked in the supplement industry. I was shocked at how well our diets actually cover our basic nutritional needs. I thought they were going to pitch me on supplements pretty hard, but the outcome was the opposite.


Javier April 19, 2009 at 11:33 pm

Hi im following the 6 month turbulence training routine, im 6’3 and i weight about 75 kilos. i heard that bodyweight exercises are not the best for gaining mass, i also eat between 100 and 140 grams of protein per day, if you have some advices for gaining some weight they would be more than appreciated, thanks a lot for your time

X-Man @ Real Muscle Building April 27, 2009 at 12:44 pm

I definitely agree that variety is important. But, when talking protein, there’s the biological value to consider, too. Some protein is simply better than others. And different proteins for different uses, such as whey after a workout for fast absorption and slow absorption casein before bed to see you through the night.

I like the tip about about making proteins complete by using incomplete proteins – that’s smart thinking!

Whey Protein Fan June 18, 2009 at 3:45 pm

In my mind, whey protein is definitely the best source of protein to take after a workout and I’ve made great progress when I boosted my whey intake, even though I was sure to keep my calories the same.

Mila| posture exercises October 7, 2011 at 1:45 pm

Since I learned that most professional tennis players eat past before the game changed my mind about pasta, I got it wrong, just like you had.

hannah November 20, 2011 at 11:18 am

Hi rusty hoping you can help me with a few questions I love reading all the articals and info, this site has answered so many questions already im loving it!! anyway I have posted a link for you to check out if you dont mind please its reg a lady who went on a raw food nutrition plan and didnt eat meat she said after 8 weeks her weight had stayed the same but her body fat had gone up!! i just dont understand how could that happen?? now reg myself after my second child i lost all the baby weight and more purely with exercise!! no diet but i often skip evening meals I dont eat very well to be honest and i need major improvment in that area some days all i eat is chocolate and nothing elce Im now going to eat proper meals and follow ESE im not skinny fat i have muscle definition all over my body from my workouts but i think my body fat needs to come down mabe 5% im 126lbs and 5feet 6 inch in height I just worry my body fat will go up not down like the lady in the link iv added, i will consume meat I love it!! do i need to loose weight my waist is 28 inch I would love it to be 26 inch any advise please??PLEASE READ THIS> http://forum.bodybuilding.com/showthread.php?t=121732251

Trevor June 25, 2013 at 5:03 pm

I can totally relate to this article because for the longest time I was exactly the same way, but even now that I know I don’t need to have a chunk of meat with every meal/ snack it’s hard to not continue to do it.

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