i really need your help. strength training ?

sel_ana

I only want to gain some muscles ad lose flab and so i have been working out since 1 month. My question is i arrange my meal pretty well when i workout first in the morning but sometimes i have my breakfast and then workout after 1 hour. So do i need to eat just before working out or the energy from breakfast is enough because i have read that we should eat a fruit just before working out and also m a vegetarian, so post workout i prefer drinking milk and a banana , so how many glasses of milk should i ? m really confused. Please help. I need to gain muscles.

Lyadeia

Gaining lean mass is all about eating a slight calorie surplus. Meal timing is irrelevant. Determine your TDEE, eat about 200 calories more than that number, and lift heavy weights 3-4 times a week.