Day 5: Pile on the protein.
If you want your muscles to grow, you have to give them the fuel to do that. And that means eating enough protein. To be more specific: 1.8 grams of the stuff for each kilogram you weigh. So if you’re 180 pounds, that’s 81kg, which means you should have 145 grams of protein every day. Of course, you can find protein in meat, but it’s also in vegetarian options like beans, nuts, eggs, and quinoa.