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If you determine that you need around 180 grams per day, divide it among six evenly spaced meals, each with 30 grams.TestX Core UK You might want to try something for your back, like mixing the grip. Use either a staged or mixed grip when doing deadlifts and rack pulls, as this will help you become stronger. Staggered grips assist you in twisting the bar in one direction, while the underhand grip puts the bar in the opposite direction. This will keep the bar from getting out of control.TestX Core UK Perform squats wisely. Keep the bar low on the back at a point near the traps center.