This is NOT rocket science. Just simple maths and consistency. Keep your protein UP based on how many pounds you weigh i.e. 1-2g of protein every pound you weigh. if you're still confused then you basically should be eating 2 125-150 grams of grilled chicken 5-6 times a day. Yes this is LOT of chicken, however the can replace 2 meals with protein shakes. As for carbs, along with each meal should be around 100g of rice, potato mashed or baked, pasta, along all this consumption should be complemented with a decent amount of veg and a LOT of fibre in your diet to keep your bloat down.
Please note this is based on an average body builders weight of 16.9stone
Eight-time Mr. Olympia Ronnie Coleman explains the best way for you to build muscle and explores the difference between good weight and bad weight. He also shares his own diet and workout tips!
