The Basic Meal Plan To Gain Lean Muscle

It’s monday morning, the first day of a new week of training.

You are sitting down with your first cup of coffee or tea or… (whatever you drink in the morning).

You open up your fridge and you are excited to see that there are still some leftovers.

Well…you see a pizza box your friend left.


“Hmmm!” you think. “I’m going to eat what’s left in that box!”.

Then you open the box and slam it down in the garbage bin while your stomach is growling.

It’s empty and you just realized that you are supposed to start following this new diet you read about.




As you start changing your nutrition, thinking about what you should eat and how much you should eat can become a daily challenge.

The stress associated with dieting is considered to be one of the major reasons why people might fail and even end up overeating in the process (study).

Perhaps it’s time to get yourself a better friend ;).


In the meantime, you can use this FREE meal plan that shows you what and when to eat.

It’s from my personal meal plan vault of tasty recipes.

Specifically designed for people who want to BUILD muscle and have difficulty gaining.



What Kind Of Meal Plan Will Help You Build Muscle?


The two major cornerstones of any of my dietary recommendations are intermittent fasting and paleolithical nutrition.

Want a more detailed explanation?


For those who haven’t already read the blog posts on optimizing your diet:

For those who have, here goes…


8 Hour Eating Window


First of all stick to an 8 hour eating window.

Which means 16 hours of not eating and 8 hours of eating.

Note: Take note that this is a plan specifically aimed at gaining weight and muscle and is not exhaustive by any means.

This allows you the benefits of low insuline (good for burning fat), while at te same time allowing you to fuel the muscles you want to grow efficiently.

The entire plan is therefore structured around this 8 hour window.


Pre Workout


Meal 1 – 12pm: 2-3 Eggs in coconut oil with some spinach or other green vegetables and a hand filled with almonds or mixed nuts.

1 or 2 glass(es) of tea or water with lime or lemon


Take note that while it is well established that working out in a fastened state has the highest benefits (study), when you are a hard gainer it is definitely worth considering to eat your meal before working out.

This minimizes the chances of you breaking down muscles, due to your already low body fat percentage and insulin sensitivity.


Post Workout


Meal 2 – 3:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gram of chicken with cashew nuts and green vegetables with nuts*

1 or 2 glass(es) of tea or water with lime or lemon

Meal 3 – 6:00 pm: 1-2 cups of white rice or 2 sweet potatoes with 1-200 gram of chicken with cashew nuts and green vegetables with nuts*

1 or 2 glass(es) of tea or water with lime or lemon

Meal 4 – 8:00 pm: cup of blue berries + a cup of strawberries with 1/2 apples topped with cinnamon

1 or 2 glass(es) of tea or water with lime or lemon

*Serving tip: Try adding curry and chilli to the chicken


As an additional note: white rice is only recommendable when you are a hard gainer due to the fact that it is a fast carb with no inflammatory attributes.

It however is low in nutrients, so sweet potatoes are more recommendable.

There are no restrictions on how much to drink. Just make sure you stick to water as much as possible, it’s still the best source for hydratation on this planet.

More, the recommended amounts as stated above may differ per individual, it’s something you will need to experiment with over time.

If you want to know how much of anything you really need make sure you get myfitnesspal to track your calories.



3 Simple Recipes To Use When You Get Started

You might not be Gordon Ramsay or Jamie Oliver.

Don’t worry. You don’t need to be.

The people who see you eating this will think differently though.

They just don’t know that these are straight forward, easy to prepare meals.



Calisthenics Diet


How To Prepare Your Crazy Chicken Curry


  • 100-200 grams of chicken
  • Hand of cashew nuts
  • 2 teaspoons of curry
  • ½ teaspoon of chilli
  • Sea salt depending on own preference
  • ½ teaspoon of coconut oil

Preparation: Put half a teaspoon of coconut oil into a pan, add the chicken, wait until it’s white, add a decent amount of curry 2 teaspoons (Depends on how much you prefer), add the chilli + sea salt and the cashew nuts. Keep moving the chicken around the pan for another 3-5 minutes. Put the chicken on top of the spinach (Optionally add other veggies). The rice can be added depending on your goals.



Healthy Natural Food Bar Brothers


How To Prepare Your Recovery Fruit Bowl


  • 1/2 apples
  • 1 hand of mixed fruits
  • ½ teaspoon of cinnamon
  • 1 hand of mixed nuts
  • 1 lime

Preparation: Slice the apples up in small pieces, add 1 hand of mixed fruits, add 1 hand of mixed nuts, add the cinnamon and squeeze some lime over it.



Bar Brothers Diet


How To Prepare Your Supercharge Tea


  • 1 cup of water (hot or cold)
  • 1 lime
  • 1 bag of tea
  • 1 small piece of gingerroot (optionally)

Preparation: Add water to your mug, squeeze some lime into it, slice up a bit of gingerroot (gives a nice after burn) and add the tea.



Time To Escape The Dietary Blues Zone


Food matters. There is not doubt about that.

If you want to gain muscle, you’ve got to eat the right food at the right time.

Now that you have this simple diet plan to gain muscle + a few easy recipes, you should be able to skip that pizza leftover.


It’s time to break the dietary blues. Picture this:

You stand in the kitchen on monday around 12pm, right after your intense workout.

You open your fridge and see an amazing Crazy Chicken Curry waiting for you.


Water is filling your mouth, you feel exited to gorge down that amazing meal you prepared yesterday.

Your body is fueled not broken down by the things you eat now.

And your muscles are starting to work for instead of against you, slowely but surely.


And the pizza box your friend left in the fridge…you throw it in the bin.

Not because it’s empty, but because that Recovery Fruit Bowl is hella better…




Update: At the beginning of 2016 this blog post has been used in the more comprehensive 16/8 Lean Muscle Meal Plan ebook which can be downloaded for free.



So...what's next?
Get the full step-by-step starter guide for a complete introduction into calisthenics workouts, dieting and more...
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53 thoughts on “The Basic Meal Plan To Gain Lean Muscle

  1. Thank you, I think this is definitely the right way of approaching this kind of post. Just adding as little information as possible and not too many recipes, because that would only confuse people again. Those recipes and the tea look hella’ good I think, I will definitely try those. I’ve already posted on another blog of you but I still have a question:

    I still go to school and only get home at around 1:15pm, sometimes I even have more lessons starting at 2pm, so I can barely workout at noon before meal 2 etc. I could do it on some days, but also on some days not and I basically want 1 strict time window in which I workout regularly. How would you structure this plan if I want to workout at the earliest 5pm?

    1. Hey bro,

      When dealing with different schedules it’s more difficult to maintain one fixed 8 hour window, take into account that you can definitely move it up and down as you wish.

      This eating plan is designed to give optimal results and it’s based on the most ideal situation. Reality is usually far more complex and dynamic.

      The one rule you want to stick to is the 8 hour window. This might mean that some days you will fast for 18 hours and some days for 14.

      There are too much variables here for me to give you a simple answer, but the primciple is: ‘8 hours of eating and 16 hours of not eating’.

      Stick to that and whatever creative solutions you have to stick to that are your challenge to find out ;). I’m sure you’re able to figure that out.

      Beast mode ON!

      1. Thanks for the answer, I guess I’ll figure it out. I have recently not used IF but now as I have 2 weeks vacation I think I might try it in that time. Because – I can do whatever I want, I can workout in the morning and follow your schedule perfectly.

        I live in a medium sized city and just yesterday I discovered that a huge sports park (indoor, outdoor) in my town which I know since I’m a child has a HUGE park on a hill next to the running track outside containing a massive variety of workout facilities. It has dozens of bars attached in all ways and even other things I don’t even know what they are (probably some stuff for older/injured people)! Everything I have searched for in the last ~7 days in my city and I felt like I found the holy grail when I discovered it. It even has one block consisting of many bars attached high and low which has a writing on it: Calisthenic-Anlage (Calisthenic-Facility or something like that in english). I’m so happy 😀 and I get there in 5-10 minutes by bike from home.

        1. Oh and the park is free to enter and use, at least I know it for sure of the outdoor part (where all the bars are :D), it’s so amazing

        2. Hey bro,

          Haha, don’t worry about it! We are here to help each other and that would indeed be a perfect opportunity to experiment with IF in combination with fastened state workouts.

          I know that feeling, it started becoming a mission for me to find out workout parks in my own town when I discovered calisthenics and actually finding one that suits all your needs is damn good! I see some serious results for you on the horizon 😉

          Keep me updated bro!

          Beast Mode ON!

          1. Hey man, it’s me again. I have a little issue – there is this one particular spot on my upper abs on one side which is sore as hell. I just did my workout but with less intensity of chin ups, pull ups and no leg raises at all because it hurt too freaking much. Should I rest my whole body maybe for 2 days or just do a workout with as little abs as possible? The recent maximum of rest days between workouts for me was 1 day. Just like 1-2 weeks ago I sometimes worked out two days in a row and maybe more with abs on one day, perhaps that’s the reason?

            And thanks for the kind words in your replies, I appreciate it!

        3. Hey Florian,

          To answer your last question.

          If it hurts too much and you feel a stinging pain, stop immediately! You don’t want to injure yourself unnecessarily.

          Instead of working out highly intense, do some less intense workouts, which don’t hurt your abs. Cardio is always useful, like running, cycling, rope jumping etc.

          Take note that most people who are working out 5-6 days a week have built it up slowly over time. That’s why I always recommend beginners to start with 3 days and over time you can build it up ;).

          Good job on going all out, but make sure your body is able to cope with it.

          Try to replace the routines you can’t do with routines you can or go for some light cardio. If you really can’t do anything in terms of movement, try to challenge yourself by eating extra healthy. Always keep improving ;).

          That should answer your question!

          Beast Mode ON!

          1. Hey, little update here.

            so far it’s going really good, I can feel myself getting stronger and see it on my body as well as when working out. I just started doing the let’s go routine since 2 training days and I can actually add some reps to the exercises except the pull ups. By the way I alternated the month 1 plan pretty hard since the beginning because it would’ve been way too easy the way it’s on the picture for me :D. It ended up pretty much always with different numbers of reps, just listening to my body. And combined with my diet and IF I feel so slim but strong and healthy at the same time it’s unbeliviable. I barely ever get bloated anymore (I hate that so much if it happens) and I think grain and condensed water did that but also my general old way of eating. It’s no comparision to when I used to go to the gym for 6 months last year but didn’t eat clean. And I actually have legitimate fun with calisthenics, also no comparison to usual gym workout for me. And yes I figured out salads, lol, eating one big one every day now between 12-1pm in the vacation and now as school started today at around 11.15am in the second big break. Counting proteins but other than that just eating as much as I feel is good for me. I hope I don’t bore you with this, just felt like sharing some thoughts.

            But there’s also a question that brought me here. Before that, I want to add that my abs have successfully recovered and after a full workout break of about 3 days and like 2-3 more days without pull ups (still hurted at that time) I could do more pullups than usually which were about 10, but I fell back to 5-7. Now my question is, during my workout, should I lower the intensity of the other exercises (I raised it in the first place because I could) so I can do more pull ups later, or would it be good to take more than one rest day after pullups? I already heard that the back is a big muscle which you can see on lots of pics too or feel on your own body, so maybe it would be smart to give it a longer rest?

            I hope I don’t overburden you with all this text, but you also asked for an update. 😀

            Thanks for your work as you can read above it has helped me massively.

          2. Hey Florian,

            Wauw amazing bro! I’m really happy that it has been working for you :D.

            I really appreciate you sharing your story, because this will help other people who are on the same path as you are on to see what’s possible if you commit to the process. It’s great that you are individualizing the advice to your own specific needs, that’s exactly what you need to do.

            Your question depends on your goals, what are the areas you want to focus on right now? If you want to get the muscle up, pull ups should definitely be a major point of focus. I suggest however, that if you increase your pull ups by let’s say 3, that you also increase the other exercises in reps, because you don’t want those other muscles to lag behind. As for now, I don’t know how often you are training. Stick to at least 3 times a week, if you feel like you need a bit more recovery right now from your pull ups, experiment with alternating between let’s say a leg routine and a pull up routine.

            Keep me updated bro, and try alternating pull ups with legs or another routine. Keep in mind that you are just starting off, which means 10 pull ups are pretty impressive ;).

            Beast mode ON!

  2. hey bro
    first of all nice post. And question is how can i follow this meal plan because i workout around 5:30 pm any other meal plan for me.

    1. Hey Ashish,

      This is a plan which is written from an optimum perspective, meaning in the ‘most ideal situation’.

      That doesn’t mean that you can’t work out at 5 or later after having a bigger meal. It is more optimal, however if you workout in your fastened state 😉 or undereating phase/low glucose phase.

      If that’s not possible just try to stick to the meal plan as described, I would however recommend you to safe the white rice for after your workout. If you plan on eating any!

      Hope this answers your question!

      Beast mode ON!

  3. I prefer to do my workout in the morning first thing … will there be any negative effect if I fast from 8pm the previous night to 1pm the next day … ?

    1. Hey bro,

      The major strength of if lies in it’s 8 hour window. So whether you start at 1 or 2, just make sure you consume your food in those 8 hours, of course you can drink as much water as you want during the day!

      If you want to make it 7 instead of 8 or 6 instead of 8 you will definitely become more ripped, but it will require more discipline.

      Beast mode ON!

    2. Thanks for the reply .. so just to confirm , the fact that I workout in the morning say 6-7 am and only eat my first meal at 1 pm will not effect me negatively ? in terms of muscle nutrition ?

      great website …

      1. Hey Anton,

        Basically by doing so you will make use of the benefits of IF and that’s exactly what you want.

        Just make sure you have enough nutrients in your eating phase. That’s when you want to restore your energy and fuel your muscles for growth. It’s just as important.

        That should answer your question!

        Beast mode ON!

  4. Sounds like the renegade diet which I’m already following and is working out great. I started at 256 lbs now after two months I’m 228 lbs. I also am using the six month to a muscle up program by bar brothers as well 3 to 4 times a week.

    1. Hey Ben,

      First of all, awesome results! You are really making some great progress man!

      It’s definitely renegade diet inspired. I believe IF an natural foods hold the key all we need to know to get results.

      I’m happy to read that things have been working out for you, if there is anything I can help you with, let me know!

      Beast mode ON!

  5. I workout at 6am until about 7:30am everyday, and then I have to go to work immediately after. I usually do not have enough time to prep food right after my workout.

    My question is, do I have to eat immediately after my workout, or can I start my eating phase of 8 hours later on in the day, in my case, around 2pm.

    1. Hey Jay-L,

      Good question!

      That’s not necessarily an issue. The only challenge will be that your body will be screaming for glucose, which will might make it quite difficult for you to handle.

      Try starting your eating window a bit sooner. Then again, if you are able to stick to it this way by all means do so. I would personally try to eat a bit earlier on the day, but it also depends on your schedule.

      You will definitely burn that fat away, when you stay in a low glucose state until 2, but it might be at the cost of your muscles if you do labor intensive work.

      Beast Mode ON!

  6. First of all respect to d whole bar brothers community.. Uh guyz are doing great work for all.. My issue is that i am a 5’7″ guy and weight around 54kg dat means i m a skinny guy nd i do want to gain weight i hv already started the 6 mnth essential workout plan nd its going great can uh plz hepl me to gain some weight nd muscles as well further i am a vegan nd acne prone to eggs nd supplements.. Plz do help me if possible

    1. Hey Prateek,

      Thanks for your positive feedback!

      Great that you have started the plan ;).

      With regard to gaining, make sure you read this blog and get myfitnesspal.

      Since you are acne prone, you want to skip inflammation causing nutrients as much as possible. I’d definitely recommend you to cut milk, grains and sugar, be moderate with eggs.

      Basically you want to increase your intake of nuts, fruits and veggies. Since you are a vegan, you’ll really need to add beans/legumes for protein (experiment with these however, because not everyone reacts as good to them, I personally haven’t had any bad experiences with them) and for carbs stick to white rice and sweet potato. Us myfitnesspal to set your calorie goal and base your meals on those calories.

      If you want a complete meal plan for gaining…I suggest you get the renegade diet. You will get a full explanation on how to gain weight and which hormones are screwing you over right now ;).

      Beast mode ON!

  7. Thanx for d reply brother.. I have read ol d stuff u hv provided nd has provided a far better vision for my goals.. Bt i don’t want to have eggs in my meals nd further more can i follow the diet u have provided In the basic meal plan.. Any moderation in that plan which uh can advice me..

  8. Hey bro! Greetings from the UK. I was just wondering: I am allergic to nuts, fish and egg, so I did a little research and found that beans and seeds would be a good replacement for me. I’m just in two minds about how much fiber I will intake and how it will affect my metabolism. Would it be more beneficial or detrimental?

    1. Hey JayceV,

      Welcome to the movement and good question!

      While I’d like to give you an exact answer (The intaks should be around 38 grams according to the American Institute for Medicine, but these numbers are huge generalizations), it’s highly individualistic, especially since you have some allergies as you say.

      As long as your fibers come from fruits and veggies there is little reason why more fiber should be detrimental within reasonable boundaries. Increased fiber intake has even been associated with lower chances on cancer. If you want to have a link to the study here: And getting your fibers from healthy foods will actually improve your metabolism, because they have a postitive effect on your overall hormonal balances, especially insuline and testosterone. Which are two major hormones when it comes down to building muscle and burning fat.

      Beans and seeds are definitely a good substitute. Again, some people have allergies for beans, so try adding them and see what happens.

      So my final takeaway. Download myfitnesspal here: Track your fiber intake. Experiment. Individualize.

      Hope this helps bro! More questions? ASK!

      Beast mode ON!

      1. Thanks for the informative answer! I appreciate it very much.

        One more question: What’s your opinion on Soya milk and Yoghurt?
        I usually have my oats in the morning with soya milk and strawberries but I will probably scrap that for now because I want to try your method. Also, you stated that it’s better to cut out grains as much as possible,

        1. Hey Jaycev,

          Welcome, I’m here to help.

          Well, I’m going to be straight to the point here.

          Yogurt or any kind of dairy…hm…no. I can’t even begin with the amount of research which is available to state that almost all dairy products are pretty bad for your body to say the least.

          It has to do with the pasturization process which milk goes through, which basically makes it a white liquid substance with hormones and antibiotics, skimmed of all it’s nutritional value.

          The only type of milk which is considered to have benefits, is minimally processed milk from grassfed beef, which is also referred to as ‘beyond organic milk’. Unfortunately it’s almost not available, so unless you can get your hands on it. Based upon that and the chances of you finding a grassfed cow’s milk, I’d say no milk. I’m in the process of writing a blog post about it, because I’ve been getting a lot of questions.

          Soy…contains estrogen compounds which are linked to lower testosterone levels. So also not recommendable. Then again you are allergic to foods which you could use to replace soy. So, eventually you’ll have to make a choice. I’d say soy is the better option, based upon the research.

          Don’t take my advice for truth however, I suggest you do your own research. Can you have soy or dairy every now and then? Yes of course you can.

          Would I recommend it? No, but then again do everything in accordance to what works for you.

          In the end it’s about what works for you and it’s about developing a diet that you can maintain over one which is perhaps more optimized, but which you can’t maintain.

          Read this blog:

          Beast mode ON!

    1. Hey Gabriel,

      Indeed, I have read some research about this.

      It’s always a trade-off between different influencing factors. Stick to sweet potatoes if you are opposed to rice or whatever works for you ;).

      The choice for rice has been made here, because it is an easy and fast carb which is an easy source for energy. That being said, it has little nutritional value, so I personally stick to sweet potato as much as possible.

      Thanks for the comment!

      Beast mode ON!

  9. hello brothers! I practice intermittent fasting every day .i have 2 meals (like what you say in the fasting’s article) can i eat Recovery Fruit Bowl in the night are that he’ll disturb my fasting?

    1. Hey Zinou,

      You can definitely eat an extra fruit bowl! Experiment with this, just make sure you get all the macro’s you need in those 2-3 meals.

      Just make sure you stick to that 8 hour window.

      That’s the cornerstone of IF.

      Beast mode ON!

    1. Hey bro,

      It’s all about counting those calories. If you want to lose weight, you have to eat less than you burn.

      You can skip all the egg yellow -which btw contains tons of good stuff- an only eat the egg whites, but if you don’t burn more than you consume, not a single cell of fat is going to decrease in size ;).

      That the basic rule.

      Beast mode ON!

  10. Hi Rich, how are you? I read some great articles of you, and this information is really interesting and useful. Congratulations for your great job.

    I want to follow the 8 hours window protocol, but I have some questions that I expect that you can answer as a favor.

    I wake up 5 a.m. from Mon-Fri because I have a job with 6 a.m. – 3 p.m. schedule. I can only train at 6:00 p.m. I do calisthenics since 3 years ago with very good results. I´m going to sleep at 10: 30 p.m., but I can improve that 30 minutes earlier.

    Can I do the 8 hours window from 11:00 p.m. to 7:00 p.m.?

    I plan to follow the diet: Meal 1 11:00 a.m., Meal 2 1:30 p.m., Meal 3 Pre-Workout: 4:00 p.m., Meal 4 Post-Workout 7:00 p.m.

    This is O.K.?

    In which meals can I eat carbs?

    What do you think about quinoa?

    Thanks for all.


    1. Hey Roberto,

      I’m fine, thanks for asking! Hope all is well with you too ;).

      This is definitely a great plan and as long as it works for you, why not!

      It’s best to eat most of your carbs after your workout.

      Quinoa, definitely recommended over glutinous grains. I’d say experiment, see what it does to your body.

      There isn’t a whole lot of research on the so called pseudograins.

      Talk to you soon and keep it up!

      Beast mode ON!

    1. Hey Roger,

      Haha, that’s exactly what it is, in combination with a few additions. The issue is that we are moving away from exactly that which has allowed us to thrive all this time.

      Love the sharpness ;).

      Beast mode ON!

  11. Hey, just a question. If I’m going to lose fat, should I consider eating a pre-workout meal or should I eat after a workout? I’m a beginner in all of this so I just want to check. Thanks

  12. Hi! I’m a 26 years old skinny guy, weighting around 60 kg and 1,69 meters tall. I have been working out from my 15 years old, but I often had to stop going for some reason but got back to working out after a while. Besides, I have never made it to eat very well, both in diversification and quantity. I like very much to eat meat, rice, beans and potatos, but I am not a fan of sweet potato. You guys do an awesome work and I’d like to have the discipline you have to reach my goals. I have been lazy for a while now and besides being skinny, now I’m growing a paunch, and it is very ugly to have all of your body skinny and be also paunchy! Because I don’t like very much sweet potato, I thought I could replace it by whole grain breads or something like that. I also made some calculations and I came to a value of 2800 cal for a day, having 60% of it in carbohydrates, 20% protein and 20% fats. I intend to start going to the gym three times a week with intense and short workouts, since I read ectomorphs tend to have better growth with this kind of training, and going to the bars to practise calisthenics regularly but without specifying specific days.
    I don’t intend to get really STRONG, but I do want to have an upgrade in my power and in my body, and thought that gaining about 10 kg would be nice, although I know that weight is not the best measure of body health. I’d like you to give me some tips on my journey, since it seems easier to remain like this instead of getting my ass of the chair and start pursuing my goal. Thanks!

    1. Hey Paolo,

      Welcome to the movement!

      I’m personally not a proponent of whole grains, definitely not if you are developing abdomen fat while at the same time being skinny.

      Lower the amount of carbs if you want to become more insulin sensitive and improve your testosteron levels. I don’t really agree with that stuff, short doesn’t work when you are working on a skill. Strength isn’t only muscular development, but also neurological development. The source which states this, is clearly not taking the latter into account. I’d love to hear the reasoning and read the research behind this though ‘).

      First you need to get those hormones in check, if you start bulking now, you will probably gain more fat than muscle.

      Make sure you read the complete free diet guide: (It’s more complete than this post).

      If you have any questions, ask!

      Beast mode ON!

  13. Im sorry, but Im confused so when do you actually work out it seems to me its between 12 and 3 for you but if your doing that how do you have time to work.

    The only plan I see working for me is Meal 1 11:00a.m. , Meal 2 2:00p.m. , Meal 3 4:00p.m WORKOUT 5:00-6:30 Meal 4 7:00p.m.

    From the looks of the plan it seems that you are explaining that you are eating meal 2,3, and 4 after your workout. Please correct me if Im wrong. Im really interested in your plan and like what you are providing here for us. My schedule is wake up at 5:00 a.m to sleeping by 9:00, could you please point me in the right path that i should take for the schedule I have. Thanks so much in advance!!!

    1. Hey Ronald,

      Great question.

      It’s always up for experimentation. What research shows is that it’s much better to work out earlier. Which usually implies working out in either a fastened state or in a low insulin state (meaning you don’t consume too many carbs prior to your workout). This advice is aimed at burning fat.

      So definitely, usually around 12 or earlier. But this differs per person of course. Overall it depends on your goals. Do you have any specific goals?

      Let me know and I’ll see what I can help you with.

      Beast mode ON!

      1. Hey Rich,

        Thanks for getting back with me! Im 150 now trying to get to at least 165 to 170 and really just want to build from there and maintain that weight . So should I work out as soon as I wake up with no food and then eat afterwards?

        Thanks again for the help!!!

        1. Hey Ronald,

          Great question!

          It depends on a lot of things. For practical reasons working out first thing in the morning is usually one of the best things to do both hormonally and mentally.

          So it’s definitely something worth experimenting with. Of course there are always situations in which this won’t work. When you have to wake up early for work for example or just aren’t a morning person.

          Hope this answers your question.

          Beast mode ON!

  14. Hey, whats up guys!

    You guys are doing a proper job!

    If I train in the evenings around 8, would I need to shuffle the eating plan around or stick to it as is, knowing you are still getting the calories?

    Shot for an awesome site and crazy motivation!!

    1. Hey Brandon,

      Great question and thanks for the awesome comment!

      Stick to it as it is. You are still getting plenty of benefits from sticking to that 8 hour window. Try to get your last biggest meal after instead of before your workout.

      This means you might have to start your eating window a bit later, but that’s something to experiment with.

      Beast mode ON!

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