You can’t build new muscle out of thin air. Many lifters train hard but stay in a small calorie deficit or barely at maintenance, so the body simply doesn’t have enough raw material to grow.
Research shows muscle gain is maximized when total protein is around
Fix it:
Aim for a small surplus of about 200–300 kcal above maintenance.
Hit 1.6–2.2 g/kg of protein daily from meat, eggs, dairy, soy, legumes, and powders.
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