You don't need to eat six meals a day to build muscle.
At least, I don't.
Most days, I don't eat anything until around 1 p.m. In the morning, it's basically water, sometimes with a little pink salt, and that's it.
Then around 1 p.m., I break my fast and actually eat.
I Keep My Food Simple
Most of what I eat is real, simple food.
- Steak
- Ground beef
- Chicken
- Salmon
- Fish
- Eggs
- Greek yogurt
- Avocados
- Olive oil
- Sweet potatoes
- A lot of fruit
I love fruit with Greek yogurt and raw honey. It's probably one of the easiest ways for me to get something sweet while still eating foods I actually want in my diet.
Protein is obviously important to me because I'm trying to maintain and build muscle, but I don't obsess over making every meal perfect.
I care much more about what I'm doing consistently.
I Usually Stop Eating Around 6 p.m.
My last meal is normally around 6 p.m. at the latest.
So depending on the day, I'm fasting for roughly 18 hours and eating within a relatively small window.
I originally became interested in fasting because of the research and discussion around things like metabolic health, growth hormone, and autophagy. But I don't look at fasting as some magic muscle-building hack.
For me, the biggest benefit is much more practical.
It makes staying lean easier.
When I only eat during a smaller part of the day, it's easier for me to control my overall calories without constantly counting everything I eat.
And because of that, I can also enjoy my food more.
Yes, I Eat Sweets
I'm not eating like a bodybuilder preparing for a competition.
Sometimes I want dessert. Sometimes I eat something that isn't technically "healthy."
And I enjoy it.
Because most of what I eat is already good food, I don't feel like having something sweet occasionally destroys my diet.
I'd rather eat well 90 percent of the time and enjoy the other 10 percent than follow some perfect diet that I hate.
I Eat More Carbs When I Need Them
My diet also changes depending on how I'm training.
On heavy leg days or harder training days, I'll usually eat more carbohydrates. I might add some rice, more sweet potatoes, fruit, or honey.
On easier days, I generally don't eat as much.
I don't think carbs are bad. I just prefer eating more of them when my body actually has a reason to use the extra energy.
This Is What Works for Me
I'm not saying everyone should fast for 18 hours.
I'm not saying this is the scientifically perfect diet for maximizing muscle growth either.
It's simply what has worked for me.
I want to build muscle, stay lean, feel good, and enjoy my life without spending the entire day thinking about food.
So I keep it simple.
- I fast most of the morning.
- I prioritize protein.
- I eat a lot of whole foods and fruit.
- I adjust my carbs depending on my training.
- I enjoy sweets sometimes.
- And I listen to my body.
You don't necessarily need a complicated diet.
Find something that helps you reach your goals and that you can actually see yourself doing for years.