Tracking your food intake is important. A palm-size portion of lean meat is about 25 grams of protein, a fist’s worth of starchy foods is around 40 grams of carbs, and your thumb equals 15–20 grams of fat. “The easiest way to bump up your calories is to add two to three daily meal-replacement shakes,” says Jared DiCarmine, owner of 3stepmusclebuilding.com. “Mix a double serving of whey protein and two tablespoons of olive oil with almond milk.” That’s 500 calories.
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