Too Much Protein is Bad for T Levels

I recently put up a video on my YouTube channel discussing why I don’t track macros.

I now just track protein and calories.

I wanted to expand on that a bit.

• Calories = 13 Calories X Goal Body Weight in Pounds
• Protein = 0.82 X Goal Body Weight in Pounds

Let’s say you weigh 200 pounds and want to get to 180.

For daily calories, you are looking at 2,340 (13 X 180).

For daily protein, you are looking at 148 (0.82 X 180).

So why not load up on protein just to be safe?

Because your calories are limited.

So when you eat too much protein, you have to reduce either carbs, fats, or both.

Both carbs and fats are crucial for T levels.

So when you cut too much of this out, it can plummet T levels.

Makes it tougher to gain muscle and lose body fat.

Also, 0.82 grams per pound of goal body weight is MORE than enough.

Menno Henselmans has a comprehensive article on protein.

Here’s a snippet from that article.

In this article, he even links to studies showing that 0.64 and 0.73 per pound of body weight is fine.

The 0.82 number is already slightly more than you need.

I recommend hitting within this range most of the time.

This is “being safe” when it comes to protein intake.

Here’s how I like to get my protein and calories for the day (around 2,400 – 2,500).

Around 600 calories for lunch, 1500 for dinner, and 300 for dessert.

I keep the lunch easy.

I have a 350-calorie “Shred Bowl” + some type of carb snack.

Here’s what what is in the bowl.

• 1 cup of 2% plain Greek yogurt: This adds about 150 calories and a little over 20 grams of protein.
• 1 scoop of Kino Collagen: This not only enhances the taste, making it like chocolate pudding, but also adds another 80 calories and 18 grams of protein.
• 1 sliced banana: A perfect complement that takes the taste to another level.
• Take Mojo capsules with this meal to power up testosterone.

I’ll eat some toast, more fruit, a croissant, etc., along with this.

For dinner, my go-to meal for the past several months has been steak tacos.

*This meal is so delicious, that it feels like a cheat code being able to get leaner each day while eating this.

Here’s what I get.

• A beautiful 14-ounce New York strip steak
• Pack of corn tortillas
• Guacamole, cheese, and lettuce

I cook and slice up the steak.

Then I cook corn tortillas in some olive oil and put the steak in the tortilla.

I’ll add a bit of cheese and lettuce.

I’ll have 5 total tacos – some have guacamole, and some have cheese. I can’t do both in each taco since then calories will be too high.

Then for dessert I have anything I’m craving around 300 calories.

It could be dark chocolate bar, Tate’s cookies, ice cream bar, etc.

*I keep coming back to these chocolate almond bars by Green & Blacks.… as long as you stick around 300 calories, you’re good.

I definitely wouldn’t have enough calories left over for dessert if I tried to load up too much on protein.

In fact, I was never able to get shredded when my protein was too high.

I’d always wind up going over in calories.

I frickin like desserts too much!

Follow this daily template I outlined above, and you will get lean.

• Snag some Mojo to maximize your free T levels.
• Add a scoop of Collagen Protein to Greek yogurt for lunch.
• Eat a satisfying dinner that you enjoy.
• Have dessert each and every night.

Works so darn well but feels like cheating compared to the most common approaches of getting lean.

Talk Soon,

Greg O’Gallagher