Generally, men need 4-6g carbohydrates per kilogram of body weight, and protein 1.5-2g also needs fat, but the intake is usually enough, so let's put it aside for the time being.
Suppose your weight is 50kg, and you need to eat 200-300g carbohydrates every day. protein 75- 100g.
Protein and carbohydrate here refer to the calculated amount.
Chicken 100g, protein 20g or so, dried rice 100g. Note that I said dry rice, not 80g.
So if you want to calculate accurately, cooking by yourself is the only choice.
If you eat out, all the dishes are basically oily. If you eat so much carbohydrates and protein after eating a lot of oil, you will be full and can't eat any more, and the calories will exceed a lot.
In fact, even if you cook your own fitness meal, you will always be full because you have to eat so many things during the muscle gain period, but because you basically have no oil and eat more than five meals, you are not so easy to get fat.
This way, students may not be easy to do, because it will completely break your old eating style and time, and it will take time to adapt.
In more detail, it is not clear how many words can be said.
Jianleduo has never drunk it, but the protein powder contains nutrients. The so-called protein powder, refers to the protein content in more than 60%, known as protein powder. Some have a content of only about 20%, which is called muscle-increasing powder. It is not recommended to eat that. Protein powder itself has calories, so you will feel full after eating it. Pay attention to arrange the meal time.
Personally, I have normal meals now. I should eat normally at noon in the morning and finish exercise at night, about 8-9 o'clock. I will drink protein powder and eat, so if the interval between lunch and dinner is long, I will be hungry and can eat.
Summary: Your current method should be fine. In fact, eating more can also grow muscles. Protein and carbohydrates are particularly important. Be sure to eat enough, but if you don't want to gain too much fat, you should pay attention to controlling the intake of fat.
Secondly, if you want to know what to eat every day, you can either cook and buy an electronic scale, know the weight of all the food, or you can only estimate whether the food you eat every day is enough.
It takes experience to estimate that it is probably difficult for people who have never done fitness meals to have an idea of how much a bowl of rice weighs and how much carbon water there is. . . It is recommended to download an app called Mint, which contains approximate calories and nutrients.