Most people are not getting enough protein to meet their training demands. If you are training in the gym at a frequency of 3 to 5 times per day, your protein requirements will be substantially increased.

It is impossible to see any "gains" if you are not getting enough protein against your training demands. Period.

Most people have no idea how much protein they are getting. Most people are not getting the results from training in the gym. Protein is a make or break.

In this audio, I discuss how much protein you should be getting (0.8g to 1g per lb of BW per day) and how to meet that requirement by eating a combination of whole food with supplemental protein shakes. It's how I've been doing it for years.

The 70-30 principle is where I suggest obtaining your protein requirements from mostly (60 - 70%) whole food and the rest from protein powder (30 to 40%)

I am currently around 200 lbs so my daily protein requirement is 180 to 200 grams per day. 70% of that requirement would come from whole food (chicken, beef, etc) and 30% from protein powder (casein, whey, pea, brown rice protein powder)

Remember, 100 grams of chicken or beef is around 20 to 25 grams of protein. You could have 3 meals of 100 grams of chicken or beef throughout the day, getting 60-75 grams of protein. Then throw in a protein bar and a few protein shakes as "snacks" throughout the day and you've almost hit your target for the day.

Enjoy the audio!

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