Your nutrition intake should be 5-6 meals/snacks per day. Never go longer than 4 hours between meals/snacks.
This program is based on a 30/50/20 protein, carbohydrate, and fat intake. To maintain high energy and to increase muscle mass, eat often. Regular consumption keeps the body in an optimum state for muscle repair and growth. Eat at regularly scheduled intervals rather than waiting until you are hungry. Scheduled meals provide a sense of well-being and help prevent the cravings and binging brought on by low blood sugar levels.
If you are very busy, remember that you can use meal replacement powders or protein bars for your nutritional intake.
Tips: Snack smarter and think balance. Eat protein with every meal. It is essential that you consume 8-10 glasses of water per day.
Breakfast 7:00 AM
Snack 9:30 AM
Lunch 11:30 AM
Snack 3:00 PM
Dinner 6:00 PM
Snack 8:00 PM