Guys the basic nutrition problem during muscle gain is pretty simple training needs to be supported with enough energy and protein but more calories doesn't automatically mean more muscle once someone is eating enough to support growth pushing calories much higher can simply make the fat gain side of the equation bigger that's why I prefer watching body weight waist measurements training performance and recovery together. Protein matters and Carbs can support hard training and Fats matter for overall nutrition. And meal timing can help with convenience and performance but it doesn't replace total daily intake I'd rather run a controlled surplus for months than spend eight weeks bulking and spend six months trying to undo it
I’ve had much better results since I stopped trying to rush the bulk slow progress feels easier to manage and my physique stays in a better place.
Tracking my waist along with gym performance helped me catch things I wouldn’t have noticed from the scale alone.
I used to think a bigger bulk would mean faster gains but honestly I just ended up with more work to do afterward.
For me its keeping meals consistent made the biggest difference I don’t have to overthink every meal when the overall routine is solid.
I’ve found that recovery is a pretty good reality check. When training, sleep & appetite are all going well I know I’m moving in the right direction.