Thank you for continuing to follow our series, 8 Simple Steps Men May Take to Quickly Transition from Scrawny to Brawny; we are pleased that you have elected to make us your one-source destination for building muscle mass and creating the body that you have always dreamed of having. Last week, you were introduced to the first of eight steps. That is, to drink a lot of water. You learned that water is a highly critical anabolic-based agent and that muscles in the body have over 70% water. To accumulate muscle mass, water is absolutely essential. This week, you will be introduced to the second step. Continuing reading to learn how to reduce your percentage of body fat and improve your muscle mass.

from Scrawny to Brawny 2 proteinStep # 2: Consume Massive Amounts of Protein
If you have a desire to eliminate that skinny bod of yours and transform it into a muscle machine, it is imperative that you consume a massive amount of protein. If you fail to consume the proper nutrients, you are sure to fail in your brawny bod adventure. The muscles are composed of approximately 25% protein. In order to ensure that you are consuming enough protein (through foods, shakes, and supplements), the American Dietetic Association states that you should ingest about 0.36g per pound of your weight. Now, if you have a desire to transition into a brawny guy, you will need to increase the amount of protein that you consume from that amount. The first figure is to maintain your build. To bulk up your build, you should opt for anywhere from 0.5g to 0.6g of protein per pound of your current weight.

Protein Sources
Now that you have a decent idea of how much protein you will need to transition from scrawny to brawny, it is time to learn about the sources of protein. Essentially, there are two different types. The first is referred to as “Complete Protein” and is derived from an animal source. The second type of protein is referred to as “Incomplete Protein” and is derived from plant sources. When it comes to muscle building activities, you will want to opt for complete proteins. These have a high biological-based value (BV). Basically, that means that these types of proteins are used more rapidly by the body when it comes to cellular repair, and yes, you guessed it….muscle growth.

Conclusion
Protein is considered to be a critical component of success when it comes to accumulating muscle mass. As mentioned in the first part of this series, water is, too! It is actually a very simple concept to understand. Muscles are mostly composed of water and protein. So, it makes perfect sense that the first two steps to successfully transition from scrawny to brawny is to consume higher levels of water and protein. If you take these steps today, you will find that it is easy to sculpt beautiful muscles with a high level of density.

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