Well, they're probably speaking in terms of recovery/maintaining exercise performance. The absolute easiest way that I can explain this would be that if you're going to eat like a 180 lb guy, you're gonna look the part. The diet that's got you to 180 lbs isn't going to suffice getting you to 230.

There's a lot of things to take into account. But usually if you're going to gain mass, if you increase your protien and get stronger, it will 9/10 happen.

In my case, I start growing upwards of 400 grams per day. There's so many success stories all over the place when people FINALLY keep track of protein and maintain a high amount of protein that's it really does deserve it's own book lol. You need calories, and you're certainly not going to blow up your carbs and bloat your ass off or add more and more fat. Sure you're gaining 3 pounds a week now, lol, but how much is fat? Best bet is to increase protein first, then carbs and fats. Case in point, when I'm doing my recomp (losing fat), I tend to drop my protein down a bit to lower my cals along with carbs, and obviously I'm not gaining like I was had I kept my protein higher.

Also, I'd say just the opposite of people using gear. They spend much longer in elevated protein synthesis that they can get away with eating less. Being natural, you really need to pay more attention to what you eat. The rule of thumb when gaining mass is to never wait until you're hungry to eat. -> Write that down.

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