Four meals per day, each containing 40 to 60 grams of protein. Protein: 1.0 to 1.2 grams of protein per pound of ideal body weight. 10 to 20 percent calorie surplus, prioritizing protein. Carbs: 1.4 to 3.6 grams per pound of total body weight.14 Fat: 0.7 to 2.2 g/kg (.32 to 1.0 g/lb).
