What bodybuilders need most to grow muscles every day are: 1, protein 2, carbohydrate 3, calories consumed in daily exercise and daily life!
Protein: Weight (KG)*2 (in grams): For example, I need 75*2= 150 grams of protein every day for 75KG!
Carbohydrate: weight *4 to 6 grams: 75 * 5 = about 375 grams!
Heat energy: about 50 times of body weight: 75 *50 = 3750 calories.
Conversion method of calories: 1G protein = 1G carbohydrate =4 calories.
1 calorie (also called heat) = 1000 calories = 1000*4. 182 joules =4 182 joules.
The data is finished, and now it's the source of these substances:
Protein origin: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and 100g of lean beef contains about 20-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb!
Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources!
So you should not only eat, but also eat scientifically, not the more you eat, the better. An unscientific diet will increase your fat. Only scientific training and scientific nutrition supplement can gain muscle!
I hope I can help you.