When you’re going hard in the gym, it’s recommend to ingest 1-1.5 grams or protein per pound of aimed body weight. That means if you’re at 180 pounds and you’re looking to pack on the muscle, you should aim for at least 215 grams of protein per day. That’s a hell of a lot of protein if you’re not used to consuming that much. Instead of going full ham with that much protein a day, gradually work yourself up to that 215. Start with 175 grams of protein and each day add 10 to 15 grams more — it will be easier on your stomach, and you’ll be less gassy.

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