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  1. #21
    Get 1.5-2g protein per pound of body weight and be in a caloric deficit ( 200-300 deficit ) if you decide to lose weight
    And if you decide to bulk up, 1.5-2g protein per ound of body weight and caloric surplus ( 100-200 surplus ) if you want to bulk.

  2. #22
    From what I understand, you need to burn more calories. Remember 30 minutes of cardio is not much even if it seems like enough every day. That amounts to a few hundred calories maybe? It's really not a lot considering you eat far more than that.

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