While most expert remain skeptical of such claims for all but a few products, there seems to be general agreements that your intake of protein and total calories should increase if you want to add lean body mass. "the bottom line is this: if you're not consuming enough energy, then you are going to be in trouble either maintaining or building muscle","So priority number 1 has to be energy". Even for those of us who were born without that all-important math gene, the equation is simple. If you don't eat enough to replace the calories that your body is burning off when you're weight training, you'll actually lose weight and muscle mass. But figuring out how much to eat is a little trickier."In some studies of very good weight their energy intake was approximately double but if you're not training quite as hard, you obviously won't need as much generally eating about 40 calories per kilogram of body weight when trying to build muscle. That means that the average 170lb pound man might need to eat roughly 3100 calories a day. A 230lb pound man should consume 4200 calories a day or more.
You'll need to make sure that you're eating between 1.4 and 1.8 grams of protein for every kilogram of body weight. That translates into about 123 grams of protein for a 170lb pound man and about 167 grams for a 230lb pound man. ( just to give you an idea, three ounces of tuna packs 25.1 grams of protein, a three ounce chicken breast has 26.7 grams, and an eight- ounce glass of 2% low-fat milk contains 8.1 grams.
