Protein Requirements
 

I want to add size without going crazy with fat gain. I've read that I should increase my protein intake to 1.5 grams per LB of body weight. My weight training is 30 minutes 3 times a week...high intensity (i.e. my heart rate is rarely below 140 and my resting pulse is 54). I also do cardio 5 days a week 30 minute sessions on a bicycle (I'm a distance rider). My diet is clean 5 - 6 meals a day with protein at each meal. I do use a high quality micro whey protein to supplement. Any suggestions?

I think that your diet plan is just good like having a protein supplement on your diet. You can also have protien bars to add it up.

how many calories are you taking in ?

if you want to put on size, lay off the cardio. It is good to do(for the heart) , but do low speed on the bike maybe 3 times a week.

I'm running 2400 - 2800 calories a day.

Are you guessing ? do you write everything down ?

Try to get 3300 - 3500 and see if that makes a difference.

Thanks Talo. Yes I use FitDay on line to record everything I eat. I suspect the cardio is holding me back. I worked really hard for 4 months last year to get lean and I'm just concerned that I'll put back on fat. Absolutely don't want that!