There is a myth that your digestive system needs to "rest" that you should not eat too often because it will somehow overload your ability to digest food efficiently.
Actually - the opposite is true!

In the early days of human evolution, people have often "fled" during the day, that is, they have fed periodically at the time they found suitable plants or fruits or given the opportunity to take some animal protein.
 
The body can do much better with a lot of smaller meals than with a few big ones. It's good to eat three times a day, but if you eat four times, that's even better!

Cultivists often eat in 2 to 3 hours, which means at least 5 meals a day (which is a bit extreme for most people). Over-frequent feeding is a good strategy when it comes to body weight control, given that the total amount of calories for your day will remain under control because you will be hungry in this way of eating, and your body will not have reasons to store the food in the form of body fat.



Here's an example of a daily diet plan to increase muscle mass:

Nutrition Plan for Beginners

BREAKFAST

• 2 eggs
• 120 grams of meat, fish or poultry meat.
• 230 ml of whole milk
• 1 or 2 slices of whole-grain bread with butter
• (Proteins = approximately 52 grams)



LUNCH

• 120 grams of meat, fish or poultry
• 1 or 2 slices of whole grain bread
• 230 ml of whole milk or fresh juice
(Proteins = approximately 43 grams)

DINNER

• 225 grams of meat, fish or poultry
• Roasted potatoes with butter or sour cream
• Big raw salad
• 230 ml of whole milk
• (Proteins = approximately 48 grams)



Diet plan for intermediate

BREAKFAST

• 3 eggs
• 115 grams of meat, fish, poultry or cheese (here are the yellow whole-wheat cheeses, they can be replaced by cheese)
• 230 ml of whole milk
• 1 or 2 slices of whole grain bread
• (Proteins = approximately 61 grams)



LUNCH

• 225 grams of meat, fish, poultry or yellow cheese (or any combination of them)
• 2 slices of whole-grain bread with butter
• 230 ml of whole milk
• 1 fresh fruit
(Proteins = approximately 71 grams)

DINNER

• 225 grams of meat, fish, poultry or yellow cheese (or some combination)
• Roasted or cooked plain or sweet potatoes
• Big raw salad
• (Proteins = approximately 59 grams)



Diet plan for advanced athletes

BREAKFAST

• 4 eggs
• 230 ml of whole milk
• 1 or 2 slices of whole-grain bread with butter
• 1 fresh fruit
• You can replace the fruit and bread with oatmeal, cereal pulp with bran or other cooked breakfast cereal, but sweeten it only with fructose. Use one-to-one cream milk.
• (Proteins = approximately 72 grams)



LUNCH

• 225 grams of meat, fish, poultry or yellow cheese
• 1 or 2 slices of whole-grain bread with butter
• 230 or 460 milliliters of whole milk
• 1 piece. fresh fruit (optional with fresh white cheese - unsalted)
• (Proteins = approximately 74 grams)



DINNER

• 225 to 450 grams of meat, fish, poultry or yellow cheese (or any combination)
• Roasted or steamed potatoes, or baked or cooked beans
• Lightly stewed vegetables
• A large fresh salad
• 1 piece. fresh fruit
• 230 ml of whole milk
• (Proteins = approximately 112 grams)


Source: "The Complete Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger