Eating for Mass Without Getting Sloppy

Aim for roughly 1.6–2.2 g of protein per kilogram of bodyweight. Spread it over four meals so you are never far from a feeding.

Add calories in small steps — 200 per week — and weigh yourself at the same time each morning. Gaining 0.25–0.5% of bodyweight per week is the sweet spot.

If the scale jumps faster than that for two weeks straight, the extra is mostly fat. Pull 200 calories back and keep training hard.