when bulking up.. CALORIES VS. PROTEIN

[sigh_hwatalyf]

im sorry. im just confused. i want to bulk up and gain some more muscle, with the least, to no fat possible..

which should i focus on, increasing calories or protein intake?

coz right now i just focus on calories. i dont take any supplements, but compared to others, i have a bit of "gut" issues.. i have developed a small layer of fat. its waaay far from a belly but its just that, i notice those who drink whey protein are leaner during their bulking periods..

i mean, on my own i would think i have alot of excess calories (thus the fat), but then how can that be if i gain only 1/2 to 1 pound a week (gain even nothing on frustrating weeks)?

and no. i also eat as clean as possible.. i almost never eat fastfood (i get 'em like once in 3 months or so..)

 

[Beaver]

Make sure each meal has protein in it matey
You should have 1g of protein for every 1lbs of lean body mass.
best of luck~

 

[Dermo87]

Make sure each meal has protein in it matey
You should have 1g of protein for every 1lbs of lean body mass.
best of luck~

Is that 1g of protein for every 1ibs of lean body mass per day or per meal ?

 

[Karky]

per day.

 

[RichMcguire]

Fat gain is expected on a bulk. Thats why there are cutting sessions. However, to limit it, you can increase your kcals slowly rather than a lot at once. By gradually increasing total kcals, you limit body fat.

You can also try nutrient timing. For example, front load most of your dry, starchy carbs to earlier in the day.