With protein being the main component of muscle tissue, your intake of it must remain high no matter your goal. To make size gains, you need at least one gram of protein per pound of your body weight to support optimal growth. When dieting, you must create a caloric deficit but that can cause muscle loss if you end up cutting protein to do it. That’s why we increase protein intake and decrease starchy carbs. To get lean, you may increase your protein to as many as 1.5 grams per pound of body weight; but start lower and increase gradually as you reduce your calories slowly. If you feel like you’re not recovering from training or you’re losing muscle, up the protein fast.
The best protein sources are eggs, chicken, fish, lean beef, turkey, quinoa (for vegetarians), and protein powder. A three-ounce portion of lean meat or fish is about the size and thickness of the palm of your hand and contains 20–25 grams of protein, five grams of fat or fewer, and zero carbs. For best results we recommend Somanabolic Muscle Maximizer, it’s avaliable on Bodybuildertime Shop here.