If it is understood that the purpose is to gain muscle, bread and yogurt can be eaten, and sugar can also be eaten. However, if you want to control the body fat rate, it is recommended to eat coarse wheat bread and yogurt without any ingredients (regardless of taste). What to eat at night, how much to eat, should consider the whole day's nutritional intake, but the principle is that less should not be more. Personally recommend eggs and oats.