Not to be overlooked, especially in a world where going low-carb is a mainstay for shedding bodyfat, are carbohydrates. If gaining mass is your goal, you need carbs, and plenty of them, to get your body growing. Carbs fuel your training, allowing you to push yourself harder and longer, and set off a hormonal mechanism in the body that drives amino acids from protein into muscle tissue to aid in repair and recovery. If you follow a low-carb diet, chances are you won’t be able to train as hard as you need to stimulate hypertrophy, your energy balance will fall (see No. 1) and you’ll fail to take advantage of carbohydrates’ ability to help force protein into muscles. Start by consuming 2 grams of carbohydrates per pound of bodyweight per day (360 grams for the 180-pounder) and go up to as much as 3–3.3 grams per pound (close to 600 grams for the 180-pound guy). The majority of your carbs should be complex, coming from such sources as potatoes, whole-wheat breads and pastas, and oatmeal.