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Thus, by the end of lean bulking phase, i’m usually eating upward of 4-to-5 grams of carbohydrate per pound of bodyweight per day. Read: the best way to gain muscle without getting fat step 4: do some cardio. Beginners should actually try to get in about 1. 5 grams of protein per pound of bodyweight per day for the first six months of working out, since this is when your muscles will respond the most rapidly to training. For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter. One or two 30-minute sessions per week is more than enough, but make sure you're doing your cardio on non-lifting days. Whatever you're currently eating, you need to eat more. You don’t have to eat a calorie surplus of exactly 500 calories per day. That’s just the calorie surplus required to gain around a pound per week. If you’re gaining fat, you could shrink the calorie surplus, gain weight more slowly, and hopefully gain it more leanly. I hope that helps!

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