“How much protein do I really need to be eating, and what should I eat to get it?” 

I hear this question from new lifters a lot, especially from women. 

Many women (including me!) initially start lifting to change the way they look, and tend to dramatically underestimate how much protein they need, and in fact to eat too few calories in general. No surprise: we’ve heard for our entire lives that less food and endless cardio are the keys to the body we want.