Hello All, I'm trying to get my head around whats in the thread's title. I'm doing weight training with skipping for cardio. My sessions are 3 times a week at 45-60 minutes. This comprimises of 10 mins of stretching inc cooling down stretches, approx 10 minutes of skipping and the rest doing weights routines with dumbells and barbels. I'm using 20kg on the barbel and going for high reps for strength endurance and do various other common routines (Squats, french presses, curls etc) to work my muscles. After this, i'm wondering how much protein do i need? I researched and found out for weight training i need 2 grams of protein for every kg of weight, i weigh 113kg this would mean i need 226 grams of protein? I ate 2 chicken breasts after my workout within 1 hour which would be approx 90grams of protein. During the day, i do not believe i've consumed the remaining 136 grams of protein? Is the above calculations correct, do i need 226 grams of protein? Should i look into protein shakes, whey shakes/creatin? Furthermore, i'm wanting to slim down via converting fat to muscle, essentially i'm not going for super lean or super big muscles, i'd rather just not have a 42 inch waist and massive thighs and stomach anymore. For muscle to show Body Fat percentage needs to be at (15-18%?) mine is currently at 30% So i need to lose 12% fat? It states that my BFP IS 30% and that i have 33kg of body fat, so 33kg/100*12 = 3.96kg of fat i need to lose to show muscle? It can't be that easy, can it? Could someone help me out?