Have meals containing protein and carbs

Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day, helping you gain mass and stay lean. Aim for at least 5 meals per day and shoot for 6-7.  If only single meal is high in calories than your body can process at a given time, it is often stored as bodyfat. So each meal should consist of 20-30% of total calories.