Our expert says:
Happy belated birthday! I hope it is going to be an awesome year for you!
You did not indicate how much muscle you would like to acquire – I worked on 90 kg which should require about 2840 calories for your lifestyle per day. Please use the same program that I pasted and adjust your calories to it by using the same recommended food types and in the same split of macro nutrients. The concept stays the same all that changes is the calories. As this is also an estimation gauge what is happening in the body – you might need to increase or decrease it slightly.
You certainly will do very well with a shake AFTER trainings – immediately after is best, but make sure it also contains carbs – I like to recommend Myoplex as it contains only 23g carbs and 42g protein which is great for body building, otherwise look for other products on the market with a similar configuration.
Eat your meals 2,5 – 3 hours apart. Try not to have a meal 2 hours before you go to bed, except your protein shake. In the mornings you can eat immediately as there has been a long stretch that the body has gone without food, except if you are going to train shortly after rising and if you find it difficult to do so on a full stomach then you can try a cup of strong coffee with a teaspoon of condensed milk as I can see you do not have a body fat problem!
Good luck and happy muscle building!
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.