How Much Protein You Actually Need to Build Muscle
The real number for building muscle is 1.6 g per kg of bodyweight, not the inflated figure supplement ads push. Here is what the science says.
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You’ve done the reading
Every article here explains the why. None of them can tell you what to do on Monday - which lifts, at what loads, on which days, and how all of it changes week to week. That’s not another article. That’s a program, and it only works when it’s built around one body: yours.
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