02/23/2026
If you’re trying to build muscle, protein isn’t optional. It’s foundational.
Here’s the rule:
👉🏼 Aim for 0.7–1 gram of protein per pound of body weight.
What that looks like in real food:
If you weigh 140 lbs, you need about 100–140g of protein per day.
That’s roughly:
• 15–20 ounces of lean protein TOTAL per day
(about 2–3 palm-sized portions per meal)
Translation:
That cute little salad with 3 bites of chicken?
Not enough.
Muscle needs building blocks.
Whether you’re lifting… or doing 20,000 supramaximal contractions in 30 minutes — your body still needs protein to respond.
Strong core.
Fed muscle.
Real results.
Save this. Send it to someone who thinks one egg is a high-protein breakfast.
📍The Core Room
Located inside Phenix Salon Suites
(Between TJ Maxx & Michael’s)
473 River Road
Suite 186
(Enter - make a right, quick left, the 2nd door on the right.)
Edgewater, NJ
📲 Text or call 201.881.9275 to book
Start now.