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How Do You Know How Much Protein You Are Eating?

By Amanda Reck / April 10, 2018

Do you get confused over how much protein you are eating, or whether you are eating enough? Find out the answer to this question along with several others. For example, do you wake up in the morning with a flat stomach, but experience belly bloat as the day progresses? You’re not alone, and you might have a food intolerance. Read on to find out our recommendations to this issue and more.

  1. How do you know how much protein you are eating?
  2. Is post-workout food good or should I change it?
  3. What is making my belly bloated in the afternoon?
  4. What should I do to lose weight faster?
  5. How can I get a stronger upper body?

Question #1 – How do you know how much protein you are eating?

Question: Hi Marc,

Thanks for another great article (See: How Much Protein Should You Eat To Build Muscle)! What I want to know is, how do you measure how much protein you are getting in your meals, as in, a piece of chicken breast contains x amount of grams of protein? I weigh 115 lbs w around 25% body fat right now but am looking to build and drop the percentage of fat.



Answer: I wish I could take credit for this article, but Steve Bergeron was the author. I think that’s a great question. Every 1 ounce of meat has around 7-9 grams protein depending on the meat, with fish and beef typically on the higher end of that range. For portions reference, I grabbed the following from our Free Printable Food Journal Template:
  • 3 oz. of meat is as big as a deck or cards, or a blackberry
  • 1 ounce of cheese is about size of your thumb
  • 1 cup is equal to the size of a baseball
  • A teaspoon is the tip of the thumb to the first joint
  • A tablespoon is three thumb tips

8 ounces of milk is 12 grams of protein, a cup of greek yogurt is around 22 grams or protein. For info on finding the amount of protein in various foods, try NutritionData.com. Hope that’s helpful and good luck!

Marc Perry ( Marc Perry, CSCS, CPT)

Question #2 – Is post-workout food good or should I change it?

Question: Hello.
I have a few questions for you: I am doing a home workout with some friends of mine and I was wondering if you can recommend post-workout food. We do push ups & abs 3 times a week (Sunday,Wednesday,Friday) and pull ups (Thursday,Monday). 10 minutes after the push ups & abs I usually eat 4 egg whites, 500ml milk, 2-3 slices of bread, and after the pull ups I eat the same just tuna (130-170g) instead of the egg whites. My question is, is this post-workout food good or should I change it? Am I eating it at the right time?
Thanks for the help. – Marco
Answer: Marko,
Post-workout foods are used to help an effective and efficient recovery from the strenuous exercising done prior. What you should focus on is replenishing your glycogen stores by eating an ample amount of carbohydrates, as well as promote protein synthesis of the muscle fibers utilized during exercise. Egg whites and tuna are a good source of protein, just keep the sodium content in mind since it may be on the high side. Milk depending on the specific type can have a high source of carbohydrates, but also a high saturated fat content. For some post-workout meal ideas, and more information on why post-workout foods are so important you can check out this article: Post-Workout Meal

Hope this helps!

Kwesi (Kwesi Peters, CPT, Community Manager)

Question #3 – What is making my belly bloated in the afternoon?

Question: Hi Marc! This is related not to the article but to general fat loss… as the day passes my tummy tends to bloat a little, about half an inch? It’s quite alright in the early morning when I measure it right after I get up. I don’t know if that is just water/other liquids/gas or whether it is a normal problem faced even by people who have flat tummies or a 4/6 pack? Do you have this problem when you eat/drink through the day? Also, what should I do to lose the last bit of belly fat? – Rinchen
Answer: Hey Rinchen – Regarding the bloating, my best guess is you may have a gluten, or lactose intolerance, or generally some type of food intolerance. A huge percentage of people are gluten sensitive, so it’s something you should consider experimenting with. Gluten is a protein composite found in most grains such as rye, barley etc. Try spending a day eating only gluten-free foods and see how you do. Regarding the clingy fat that you are having trouble losing, I suggest you read my article on “Weight Loss Plateau: Tips on How to Break It.”
Good luck!

Marc Perry ( Marc Perry, CSCS, CPT)

Question #4 -What should I do to lose weight faster?

Question: I need some help, I want to lose 60 pounds and I don’t want to bulk up. I want to lose the weight first, then build about ten pounds of muscle. I do about 50 minutes of cardio and I do light weight for about 30 to 40 minutes. Is there any type of exercise that I can do to help lose weight faster? – Ras
Answer: Ras, first, the tortoise wins the fat loss race every time. It takes time to lose fat, on the high end you can lose roughly 1% of your body weight in fat per week. Any more than that and you are likely losing muscle. As you get in better shape and lose more weight, you can start to add interval based training into your workout. I have below two articles that I think can be helpful to you. In regards to the weight lifting, check out the free GetLean Guide on Builtlean.com for some helpful tips. Lastly and most importantly for fat loss, increasing your calorie deficit to 30-35% by adjusting your caloric intake can work well. Be sure to check with your doctor before making any changes to your exercise, or nutrition regimen. Also, be sure to wear a heart rate monitor and when doing intervals and do them at an intensity that is comfortable for you.

Kwesi (Kwesi Peters, CPT, Community Manager)

Question #5 – How can I get a stronger upper body?

Question: Hey, I’m having trouble with doing push ups and my bench press. I’m about 6″2 and 250 BUT I have a REALLY weak upper body – to the point that I get crap from other guys on the football team. I started doing push ups to increase my bench but doing push ups is hard by itself (it’s a struggle to do 20). It would great if you could help, I’m really embarrassed and worried. I don’t work out in the off season. – Bill
Answer: Increasing your strength takes consistency and progression. You don’t want to increase your load too fast because you could risk injury, which would set you back. The free Get Lean Guide on the BuiltLean website shows you how to progressively change your workouts to get stronger every week in only 3 workouts per week. To maintain your strength, or continue to improve, you should make it a habit to workout in the off-season too. Then, when football season rolls around again, you’ll be able to get in shape faster and perform even better. Stick to a program, progressively make it more challenging, and you’ll see strength gains pretty quickly.

Kristin (Kristin Rooke, CSCS, CPT)


  • Sumit says:

    Hey marc I have heard that its very good to drink lemon water in morning to burn fat quickly but I have also heard that daily intake of lemon can weaken your bones....plz help me out
    How many days a week can we drink lemon water

  • Sumit says:

    And can we workout our abs daily..like not much just some plank exercises..

  • Jay says:


    I am not the expert here, and the built lean team can correct me if im wrong, but there are studies that suggest lemon water might help with weight loss. It is high in pectin fiber with helps fight hunger craving. It also suggest that it helps create stomach bile which is essential for the digestion process. And there is an article already written on by Marc titled "can you work abs everyday". use the search bar at the top right. Hope this helps.