[supafamous]

Originally Posted by sonick

#1 most important is to track your protein intake. Better if you can track all your macros, but if you are lazy, just make sure you are getting 1g per protein per lb of body weight per day. A serving of protein is ~30g, and so for me, I did one shake when I wake up, lunch, and dinner, and then a slightly larger than full serving of protein for lunch and dinner so thats about 5x30g portions of protein plus other protein snacks to get to about 160-170g per day.

Even if you don't feel like eating more, just eat it. It is not just the discipline and routine required of going to the gym regularly, eating enough is a big part of why gaining muscle is not easy. Find creative ways to get your protein intake without being super boring. Some of my hacks include: Quest protein chips, cottage cheese mixed with jalepeno and green onion to make it into a dip/topping that you can have with rice crackers, adding a few scoops of greek yogurt into protein shake with blended with frozen berries. If you wanna be a dirty boi, get a a double or triple hamburger at McDonalds.

Isn't it more like 1.5g per KG and not per Lb? I don't know how it'd be possible for me to get 170g of protein a day - on my workout days I'll do a shake along my overnight oats and that gets me to 60g and finding another 110g would take a lot of effort unless I eat 5.5 McDoubles a day (and I'll have another kind of problem at that point).

Originally Posted by sonick

Helpful youtube channels that I follow, but its important to take each with a grain of salt and see what works best for you: Jeff Nippard, Jeremy Either, Renaissance Periodization, Natural Hypertrophy

Nippard is how I imagine a relatively high functioning autistic bodybuilder would be like.