Leg day? Every day. I'll tell you how much protein you need, and I won't make it weird.
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Enter your weight and activity level in the Only Gains calculator. The baseline RDA is 0.8 g per kg of body weight, and active people often aim for about 1.2–1.6 g/kg. For a 150 lb person that's about 54 g baseline, or 82–109 g if training.
New year, new muscles. Try squats, push-ups (on a counter is fine), rows, and glute bridges, 3 sets each, 3 days a week with a rest day in between. Add a little weight or reps when it feels easy. Consistency beats intensity.
Eggs, canned tuna, chicken thighs, dried lentils, beans, cottage cheese and peanut butter are all budget-friendly protein sources. Buy family packs of meat and freeze portions. Gains don't have to be pricey.
Muscles repair and grow between workouts, so rest days are part of the plan, not cheating. Many people give a muscle group about 48 hours before training it hard again. Sleep counts too.
Pack a hard-boiled egg, a cheese stick, some deli turkey roll-ups and a handful of almonds. It's roughly 25 grams of protein depending on portions, and no microwave needed. Desk-drawer snack upgrade.
At 130 lb, the baseline RDA is about 47 g of protein a day, and about 71–94 g if you're training regularly. Plug your stats into Only Gains for your number. General info, not medical advice.