Week 1 of 12 · Metabolic Mastery
Everyone has heard they need protein. But how much?
Protein has essential amino acids, the ones the body can't make, and they're what the body is built from. Fat and carbohydrate are fuel you adjust. Protein is a requirement you meet.
A random number from an internet guru isn't your number. Yours is based on your lean mass and your activity. That's the starting point, and it's the one thing this week: find it, try it. Log the result.
This week's goal
Find your protein target. Split it across your meals for the day. Hit as many meals as you can.
Week 1 video · coming Monday
Week 1 Tool
How much protein do I actually need?
Daily protein target
123
g
daily target based on lean mass and training
Lean body mass
144 lb
Factor
0.7g / lb LBM
Per meal (3–4)
31–41g
What hitting your number looks like
Meat + Eggs
Dairy Veg
Plant-Based
Values: USDA FoodData Central, per serving, rounded.
This week's practice
Eat your number today. Pick the one protein source you could eat every day.
Week 1 Challenge
One thing. This week.
ChangeProtein to your target. Weigh and log at least one meal a day.
HoldFats and carbs exactly as they are.
WatchHunger between meals, energy in training, sleep.
Hollis Molloy
"Do not adjust carbs or fats this week. One variable at a time. Reach for your protein target each day. Some days you'll hit it, some you won't. That's the practice."
Go deeper
- Read the full lesson: Protein Foundations
- VideoLeah Polaski — Nutrition Lecture 2023
- VideoDr. Mary Dan Eades & Dr. Mike Eades
- StudyProtein Quantity & Distribution — Frontiers in Nutrition, 2024
Key conceptsTarget is based on lean mass, not total weight.Low protein costs recovery and lean tissue.Distribute across 3–4 meals.Weigh and log this week. Know before you adjust.
Ready for the full program?
All 12 weeks. $500 one-time. No subscriptions.