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My guess is this really. 1g per lb or 2 per kg is so neat that you can smell the bro science.
I think protien shakes may be the best solution for me. Also may just aim to have over 100g.
I'm not actually training at the moment as I'm fixing my knee after full time child care has fucked it up. I'm nearly there now and soon I'll have time to train 3 time a week again. Think I'll put in a concreted effort to build some muscle for 3 or so months then look to maintain as I do other things I like such as running.
dst2-
The biggest change for me going from making slow to comparatively quick progress (in terms of KGs lifted and visible physical change ) was eating more, a lot more. Protein and other macronutrients. I put on some body fat , but not much.
Ive got slack with rest and diet, and progress has stalled again. Seemed like far too much to eat when I started, and I was dubious, but made all the difference.
chrismanc
FWIW, I was definitely able to add mass without going anywhere near 2g/kg.
But I guess the main ones would be: protein instead of carbs for breakfast, snack on protein instead of carbs (nuts, boiled eggs, tins of fish), and realistically - use protein shakes.