What are the recommendations for protein and carbohydrate intake?

Hi Gerard,

For protein, you will do best to aim for at least 1 gram per pound of your bodyweight. For gaining, you should keep adjusting your carb intake upwards until you are gaining about 1 or 2 pounds per week (more in the initial few weeks when you first increase calories and less as time goes on). You should also be sure to break up your gaining cycles with cutting cycles of at least 2 to 4 weeks because if a gaining cycle lasts too long, near the end of it, you tend to gain a higher proportion of fat and a lower proportion of muscle.

For a simple, concise explanation of how to gain muscle, read my previous article: http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid

Thanks Mark.