In order to LOSE body fat % you need to burn more calories than you’re ingesting.
In order to MAINTAIN your body fat % you need to burn and eat the same amount of calories.
In order to GAIN body fat % you need to burn less calories than you’re ingesting.
Meals – Space out throughout the day (3-4 hours apart)
Mornings – MUST eat upon rising
Number of Meals – Several (4-7) meals throughout the day
Bedtime – One meal right before bed (preferably a slow releasing protein)
Eating most daily carbs pre, during, and post workout.
Fats and fiber should be largely avoided close to or during the workout.
Always growing and expanding ALL day therefore we need a constant supply of protein (quantity depending on the protein type, meal size & fat/fibre content).