5. Eat More Protein… BUT Ideally 150 g or 200 g and above?
Protein quite literally builds and rebuilds your muscles. One of the primary roles of dietary protein in your body is to repair cells, including the muscles cells that get damaged when you lift weights. Protein supplementation is known to increase muscle protein synthesis, the process that repairs and builds your muscles.
Protein intake recommendations vary, but in general, to facilitate muscle growth, you should eat between 2 and 3 grams of protein per kilogram of body weight. For imperial-minded folks, that works out to 0.9-gram to 1.36 grams per pound of body weight.
For reference, the DRI (Dietary Reference Intake) established by the Institute of Medicine is 0.8-gram of protein per kilogram of body weight, or 0.36-gram per pound.
P.S. If you eat protein before bed, you might maximize your gains.