How to gain LEAN mass?

[eglassman88]

Currently im doing a 40/30/30 split and my goal is since im still newer to dieting to gain lean mass while keeping bf to a minimum or reducing bf. Question is, how many cals over/under maintenance should I eat a day and how much cardio should i do? Also, is the 40/40/30 split ideal? Reason im doing that split is i've read that keeping carbs to 3 meals per day limits insulin spikes and keeps gains leaner..am i correct in saying that? All help is appreciated. I'm here to learn. Thanks in advance

[BJJ]

Currently im doing a 40/30/30 split and my goal is since im still newer to dieting to gain lean mass while keeping bf to a minimum or reducing bf. Question is, how many cals over/under maintenance should I eat a day and how much cardio should i do? Also, is the 40/40/30 split ideal? Reason im doing that split is i've read that keeping carbs to 3 meals per day limits insulin spikes and keeps gains leaner..am i correct in saying that? All help is appreciated. I'm here to learn. Thanks in advance

The insulin spike is due to the type of glucides one ingests and not by the frequency of ingestion.

For example, try eating some rolled oats 5 times a day every three hours checking your insulin just after the complete ingestion.

Then, do the same with some french fries from McD but eat them only twice during the day.

You will wonder...

[eglassman88]

Hmm...