How To Eat For Muscle Growth

As a fitness trainer, model and Men's Physique competitor, I want to share with you my
experience with best food for muscle building.

First of all, you need to eat more meals with smaller dose of food per day!
That means you need to have 3 main meals and at least 2 "snack" meals per day.

Here is an example:

Breakfast - 70 gr oatmeal with 20 gr whey protein and 4 whole eggs with 100 gr ham

Snack - 250gr low-fat cheese with some nuts

Lunch - 300 gr chicken breast with cup of rice with some vegetables

Snack - 70 gr oatmeal with 30 gr of whey protein

Dinner tuna with 2 eggs and salad

Before Bed 250 gr low-fat cheese with 20-30 gr of some nuts

You always need to take enough proteins per day.
You need to eat at least 2 gr of protein per 1 kg of body weight. That means if you have 70 kg, you need to eat minimum 140 gr of protein per day.
Furthemore you need to eat and other Micronutrients (Carbs and Fat)
Carbs eat from sources like rice, pasta, potatos, vegetables...
Best fat sources is olive oil, eggs, nuts, coconut oil...

Eat like this and you will see results soon for sure!