Basic muscle building maths listen up people!!!!!

Basics for muscle building and fat loss
Intakes
Protein

• 1-2 grams per pound of bodyweight

Carbs

• Mass building - 2-2.5 grams per pound of bodyweight on training days
• Fat burning - 0.5-1 gram per pound of bodyweight on training days
• Rest days 0.5-1 gram per pound of bodyweight

Fats

• 0.5 grams per pound of bodyweight

Follow these simple guidelines and you will see results!!! Remember stick to clean foods eg: Brown rice, oats, chicken and healthy fats like nuts.  Keep it up guys!!!!