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Building muscle requires an increase in calories; that is, to gain weight you must eat more calories than you burn each day. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, say, 225 pounds will shoot for the higher end. The meal plan on the following pages gives a guide to particular food portions that will get you to these gram targets.

If you stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal. In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.

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