If you train hard but eat by accident, progress stalls. The good news: muscle nutrition is simpler than the internet makes it look.
Key takeaways
- Protein first: ~1.6-2.2 g/kg daily
- Eat enough total calories to grow
- Spread protein across 3-4 meals
- Whole foods first; supplements are convenience
Protein is the priority
Protein provides the building blocks for muscle. Aim for roughly 1.6-2.2 g per kg of bodyweight per day, ideally spread across three to four meals so muscle-building stays switched on.
Calories, timing and the truth about 'windows'
To build muscle you generally need a small calorie surplus and patience. Exact meal timing matters far less than hitting your daily targets consistently — the anabolic 'window' is hours, not minutes.
Make it sustainable
The hard part is not the macros — it is portions, timing and a diet that does not bloat you, day after day. UnderForge's photo log and weekly check-ins keep it simple so the routine survives real life.