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10 Steps to Packing on Lean Muscle Mass

  The biggest thing is calories. You want to be in "caloric surplus", which means eating more calories than you are burning. A caloric surplus can be calculated by multiplying your body weight in pounds times 16. If you struggling eating in a caloric surplus, I've found the best way to do this is eat as much as you can and then finish off with a mass-gaining shake to end the night. The timing is shake is crucial because it is tougher to eat after the shake.  Next up is protein to help your muscles recover. You want eat at least 1 gram of protein per pound of body weight. This amount of protein is succificent to help your muscles grow...

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