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Depends on your specific goals. For lean muscle gain, I’d recommend anywhere from 3-4 days a week for resistance (strength) training.

Work on your daily splits! I usually group 3 main body parts together for resistance training purposes & operate on a 2-day split (meaning I hit each body part twice a week). Currently:

Monday -...

Try to increase fiber intake with your meal prior to bed. This well slow digestion & increase feelings of satiety.

Increase intake of plant-based protein sources such as lentils. An additional shake would also help in your case.

Your metabolic rate might be high, but if you’re not putting on weight & gaining muscle in accordance with your level of training, there are several things that can be wrong. Either your plan is...

If you’re having trouble with nailing down your calories-in versus calories-out, try to play around with these numbers. Also, increase your level of cardio training to tip the scales a little bit in...