Anyone understand how to calculate the protein you need to build muscle

[Giggsie]

I have been dieting and working out with weights. I’ve nearly hit my target weight but not really built visible muscle. I thought I was eating high protein but I’ve just seen an article that says eat 2g protein for ever kg you weigh. That’s a lot of protein!!! How on earth do you eat that much without eating too many calories?

for info I’ve been sticking to 1700 calories on this diet. I tend to eat two poached eggs for breakfast with half an avocado and a sliced tomato. Salmon sushi for lunch and a miso soup. Either chicken breast or salmon steak and salad for dinner. Berries or edamame beans for snacks. I’m averaging 70g protein a day but I am 5foot 10 inches and weigh 68kg so I should be nearly doubling my protein intake. How??? If I ate four eggs, two trays of sushi and two chicken breasts a day that would be hard to digest and above my calorie allowance.

I also think some people build muscle a lot easier. I did a lot of dancing as a dc and some of my peers had very developed leg muscles whereas mine were just skinny.

i'm tall too and someone told me it takes a longer time for tall people to build viable muscle. 🤷🏻‍♀️

visible not viable!

I’d avoid anything that is specifically marketed as high protein. They’re usually full of crap - emulsifiers, sweeteners and flavouring, and don’t have much more protein than the real food alternative.

How do you know how much better your muscles are ? it’s hard to see

i I have a fat tummy but my trainer said I have good stomach muscles , so if I had liposuction I may see a 6 pack there! 😆
it’s frustrating to do so much hard work and not look like Elle macphearson!

I am 50 and exercise not to change my body shape but for my 60 , 70, 80+ self to be as strong and mobile and for good odds against cancer etc

are you working towards a goal like a wedding etc or are you doing this for long term health ?

Also wanted to add, that if it just took proteins to be shredded, everyone would walk around looking like Schwarzenegger. Building muscles is hard work, having them pop out is even harder and you need to have a very low body fat % as a woman. Everyone and their dog is drinking protein shakes and snacking on protein bars, protein yoghurt, and so on. Even protein water.

There is now an internet trend of proteins, proteins and more proteins. It is more hours - not just a circuit on machines - in the gym.
Don't overthink the proteins. Focus on the quality of your diet and the variety in your workout, and by that I mean, from time to time, change how you target a muscle group. Just increasing the weight on the same workout for months might not be enough.
And train your abs in the same way you train your biceps. With weight. You will get better results.