Advice on diet to Build Muscle

Stevyamda

Looking for some advice.

I train regularly each week:

• 4 x weight training and HIT sessions
• 1 x 7 aside football
• 1 x 10km run
  

Currently I am:

• 40 years old
• 6ft 4in
• 97kg
• 16% body fa
  

I have reached a plato in terms of muscle growth.

I also take Creatine, BCAA and eat around 200g of protein each day.

I’m really committed to a diet and a routine that maximises muscle growth.

Any advice would be greatly appreciated!

Cheers,

John

JasmineHart

Workout your maintenance calories if you want to bulk add about 300-500 calories and reach that with something like 40% protein 40% carbs and 20% fats , if you want to loose weight then just eat under your maintenance by say 500 calories

track your foods and make them fit

Jimboscope

Tracking your calories and macros is key, but it’s not just about hitting numbers—it’s about quality too. Make sure your protein sources are solid, and don’t forget fats for hormone support. If you're looking for legit supplements to support your progress, https://biaxol.co.uk/ has some quality options. Also, sleep and recovery matter just as much as training, so don’t skimp on rest days or proper nutrition around workouts.