Are You Eating Three Meals a Day or Time Restricted Eating?

The ability to maintain and build muscle in an energy deficit has been confused. Between 20 and 30 grams is about the most that your muscle can sort of use, if that's the right thing. If you wanted to evenly space it, which i would recommend, a small amount of breakfast, a great big amount ot lunch, and then even bigger amount at dinner. But remember, all the other protein structures in your body need protein as well.