Based on Milos vids if you want to bulk up you need to consume 1.5-2 grams of protein per pound of body weight. i don't want to consume too much protein or more than i need, so i am not sure how to measure how much protein i should consume a day for my workout. here is my workout schedule,

49 years old, 220 lbs, 5' 9" healthy.
day one, shoulders, traps, and legs
day two, biceps and back
day three, chest and triceps
one hour cardio five days a week.

i do one hour workout 6 days a week and rest on Sunday.

i do 6 sets of 12 reps at 70-80% of max weight that i can lift,