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Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day.
If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.
The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.
This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.
Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.
Therefore, you can go lower with your fat intake in order to consume more carbs.
The only caveats to the above (though these are really minor details) is that athletes focused on performance and needing to recover quickly should keep their carbs high to moderate, so may fare better with the 0.3 to 0.4 grams per pound figures to allow for a higher carb consumption.
Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.
If you’re not training hard at least twice per week, you’ll have a very hard time gaining lean mass, as your muscles won’t be being exposed to enough stimulation to grow.
As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.