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1. Go back to maintenance cals for 2-4 weeks. Then to gain muscle, increase cals by 200-300 per day is all you need to lean gain, along with 3 to 4 days per week in the gym with a proper program e.g. Upper/Lower or Push Legs Pull. 2. Protein is around 0.7 to 1 gram per pound of total body weight or 1.8 - 2.2g per KG.…
