Hi team,
Firstly, I would like to thank you all for the amazing content you put out - I have learnt a lot from your work and am optimistic about my gainzzz for the future.
I had started training 2 years ago on the beginner prescription and followed it for the larger part of the 2 years since I enjoyed it and I was seeing improvements on the program. My goals were primarily focused on building strength.
However, I would like to focus on hypertrophy - especially in the upper body for the next few years and would like some input on any dietary changes to facilitate an optimum environment for this goal.
I currently sit at 86 kg @ 6’4" (27 yo male) and do not track my calorie intake accurately. However I believe I am relatively precise about it - 90% of my meals are similar in quality (whole foods) and quantity, with the remaining 10% coming from processed junk/ outside food (most of it coming from peanut M&Ms unfortunately 
) My weight has not changed beyond +/- 1 kg through the last year and am eating at maintenance.
I however track my protein intake for the day ensuring I get around 150 - 160 gms per day spaced between 3 to 4 meals - I believe this lies within the recommendations you have made over the past multiple times. I also get sufficient fiber (~50 gm) and have a very good vegetable and fruit intake.
Further, my waist is at 34.5 inches and I do carry some fat in my lower back and side belly. I would estimate my BF at ~18% for what its worth.
My questions are:
- Are any dietary modifications required for providing a better environment for hypertrophy (eg a steady bulk followed by a cut) ? Or do I continue as is and make modifications to training only ?
- Is there any need to increase protein intake ? Based on your recent articles/podcast on the diminishing returns wrt protein quantity I would assume no - but I do have lesser upper body muscle mass than average and am worried I am leaving some gains on the table.
Thanks once again for all your resources and content !