How should I distribute my diet if I want to have my first meal at 8:30 de second at 1:30 and the last at 5, I’m a 18 year old 70kg 176 cm tall male who is trying to grow muscle
Sources:
Your schedule gives you three meals across an 8.5-hour span. For muscle gain, prioritize sufficient total daily food and protein; meal timing is secondary. The sources don’t provide a personalized calorie target for your age, height, and weight.
- First meal, 8:30 a.m.: Make this protein-forward—roughly 30–50 g of dietary protein is one range discussed for a meal. Early-day protein may be helpful for muscle growth, though the evidence is not a guarantee of extra gains for every individual.
- Second meal, 1:30 p.m.: Include another substantial protein serving, alongside whatever carbohydrate and other foods suit your training and overall diet. The transcript emphasizes total protein as the biggest lever, while protein spread across meals may also be useful.
- Last meal, 5 p.m.: Include protein here too; there’s no need to avoid later-day protein. However, three meals may make it harder to fit enough total protein for your muscle-building goal. One guest said that, in an ideal plan for hypertrophy, he would add a fourth meal.
In short, keep your chosen times if they work for you, but consider adding a protein-containing fourth meal or snack if three meals don’t let you comfortably meet your daily needs.
Answers are generated by AI and can contain mistakes.
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